Baseline: Pre-SOP, box breathing, then ROM drills. Run 1 mile, then 4 rounds of Frog Complex (65#/35# to 95#/65#) Work Capacity: for time do 10…1 of Bench Press (185#/125#) Dead Lift (225#/145#) Power Clean (155#/105#) Durability: Ruck 1-4 hours with a 50# pack in the most difficult terrain you have access to. […]
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Baseline: Pre-SOP, box breathing then ROM drills. Stamina: 100x Slam ball, 100x Wall ball, 100x Sand bag to shoulder Work Capacity: 100x Curtis P for time (95#/65#) Durability: 2 mile recovery run. 10 minute plank hold. Warrior Yoga drills. Hydrate and fuel within 30 minutes. Journal post training session SOP.
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Baseline: Pre-SOP, box breathing, then ROM drills. 3 rounds – Run 200m, 10x KB sumo deadlift high pulls (55#/35#), 10x push ups, 10x jumping pull ups. Work Capacity: “Ryan” – 5 rounds for time of… 10x push press (135#/95#) 20x step ups (24in box) 10x deadlift (225#/155#) 200m farmers carry (140#/80#) […]
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Baseline: Pre-SOP, box breathing, then ROM drills. 15 minutes of sandbag drills Work Capacity: Complete the following for time… Run 1 mile with sandbag (80#/60#) 50x sandbag cleans 25x sandbag get-ups Run 1 mile slick Durability: 30 to 60 minute swim or fast ruck (50#). Warrior yoga or Active Stretch. Hydrate and fuel within 30 […]
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Baseline: Pre-SOP, box breathing, then ROM drills. 30-20-10 reps of wall ball, sit up. Work Capacity: Complete 7 rounds for time of the following… 7x Clean (135#/95#) 7x bar facing burpee 200M sand bag run Durability: Swim 1 mile and ruck minimum of one hour. Sub long row for swim if no water access. Warrior […]
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Baseline: Pre SOP, Box breathing, ROM Drills. 4 Rounds – Bar Bell complex increase load 75#-105# Work Capacity: Partner WOD. AMRAP for 20 minutes of: 1st person = 7x hang snatch (75#/55#) 2nd person = max hand release push ups Switch after the snatches are completed. Score will be the # of push-ups for the […]
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Baseline: Pre SOP, Box breathing, ROM Drills. Then 3 rounds – 50x double unders, 25x air squats, 15x push up, 5x pull up. Work Capacity: “300”. Complete the following for time… 25x pull up 50x deadlift (135#/95#) 50x push up 50x box jump (24in/20in) 50x floor wipers (135#/95#) 50x KB clean and press (16kg/12kg) 25x […]
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Baseline: Pre-SOP, Box breathing, ROM Drills. Run 800m, then Grinder PT for 30 minutes. Work Capacity: Complete 4 rounds for time of… Run 800m 50x KB swing (32kg/24kg) 40x Jumping Lunges (ea leg = 1 rep) 30x pull up End-Durability: Run 3 miles, Swim 1 mile, Run 3 miles. Scale distance as necessary. Warrior Yoga […]
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Baseline: Pre- SOP, BB and ROM Drills. Run 800M, then 15 minutes of various Sand Bag Drills (70/40) Stamina / Work Capacity: Teams of two (*) perform AFAP: Run 1 mile 50x Dead Lift (225/155) 100x Box Jump (24/20) 50X Power Clean (155/115) 100X Slam Ball (40/20) 50x Overhead Squat (115 / 75) 100x Burpees […]
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Baseline: Pre-SOP and box breathing, then ROM drills. 3 rounds of 5x burpee, 10x 4 ct flutter kicks, 15x Monkey Squat. Work Capacity: “Murph” – Complete the following for time: Run 1 mile 100x pull ups 200x push ups 300x air squats Run 1 mile *If you have a 20# weight vest or body armor, […]
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