Baseline: Pre-SOP and box breathing, then ROM drills then 3 Rounds: 5x Pull up, 10x Push up, 15x Air Squat. Work Capacity: 10 Rounds for time: 10X Tire Flip 30X Push up 800m Run Endurance: 1000m Swim
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Baseline: Pre-SOP and box breathing, then ROM drills then 400m Run then, 20-25-10 Wall Ball, KB Sumo deadlift high pull Work Capacity: 90 min AMRAP: 1 mile run 400m Farmer Carry (55/35) 50x Burpee pull ups 400m Buddy carry Durability: Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. Journal post training session […]
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Baseline: Pre-SOP and box breathing, then ROM drills then, 1,000m row. Work Capacity: In a weight vest, Complete 3 rounds as fast as possible: 1 mile run 100x Burpees Endurance: 1,000m Row then Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. Journal post training session SOP.
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Baseline: Pre-SOP and box breathing, then ROM drills then Work Capacity: For time: 1-10 Ascending ladder of Curtis P (95/65) 10-1 Descending ladder of Man Maker (40/30) 400m run between each set: -1x Curtis P, 10x Man maker 400m run -2x Curtis P, 9x Man maker 400m run -3x Curtis P, 8x Man maker 400m […]
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Baseline: Pre-SOP and box breathing, then ROM drills. 4 rounds – Barbell complex with push up chaser (75#-105#). Work Capacity: With a partner, complete the following… 100m tire flip 100x sledge hammer strikes 100x box jumps on tire 100x push ups with feet elevated on tire *Only 1 person can be working at a time. […]
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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 drill. 5 minutes: 10x Goblet Squat, rest in the bottom of the squat for the remainder of the minute, perform 5 rounds with no rest. Work Capacity: 3 Rounds For Time with a swim buddy: 2 mile run 400m lunge 500m Swim Durability: 5 minute plank, stretch, rehydrate, refuel.
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