Baseline: Pre-SOP and box breathing, then ROM drills. 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, wear it. Durability: Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. […]
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Baseline: Pre-SOP and box breathing, then ROM drills. Run 800m, then Burgener warm up + skill transfer exercises. Work Capacity: “Isabel” and “Grace” “Isabel” – Complete 30x snatch for time (135#/95#) Rest 5 minutes “Grace” – Complete 30x clean and jerk for time (135#/95#) Durability: Run 30 minutes in the hills, beach, or most difficult/fun […]
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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 […]
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Baseline: Pre-SOP and box breathing, then ROM drills. Run 200m, 10x DB snatch right arm, Run 200m DB snatch left arm. Work Capacity: “Weston”. Complete 5 rounds for time of… Row 1,000m 200m farmers carry (45#/35#) 50m right arm waiter walk (45#/35#) 50m left arm waiter walk (45#/35#) Durability: Warrior yoga or Active Stretch. Hydrate […]
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Baseline: 3 rounds: Run 400, 10x KBS (light), 10x Slam Ball, 10x Burpees Work Capacity: For Time: Ruck Run 3 Miles (35/25) Swim 1 mile Ruck Run 3 miles (35/25) 200x Burpees
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Baseline: Pre-SOP and box breathing, then ROM drills. Work Capacity: “Clovis”. Complete the following for time… Run 10 miles 150x burpee pull ups *Break up as needed Durability: 30 minute easy recovery swim. Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.
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Baseline: Box breathing, then ROM drills. Complete 30-20-10 reps of 4-count mountain climbers, sit ups. Work Capacity: Partner workout… Partner #1 runs 200m, while partner #2 performs max rep sledge hammer hits. When partner #1 returns from the run, switch task. Repeat this cycle until as a unit you have performed a total of 500x […]
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Baseline: Pre-SOP and box breathing, then ROM drills. Run 400m, 30x sandbag cleans, Run 400m. Work Capacity: Complete 3 rounds for time of… Run 400m with sandbag (80#/60#) 10x Sandbag Curtis P’s (80#/60#) Run 400m without sandbag 20x burpee Durability: Max duration plank hold (Pays to be a winner…winner chooses “motivational consequences” for other athletes). […]
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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: Complete the following for time… 100x Curtis P’s (95#/65#) *Any time you break (more than a 3 breath rest), stop what you are doing and perform 1x suicide sprint (start line – 5m – […]
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Baseline: Pre- SOP, Box Breathing and ROM drills, then: 10 minute Row (easy pace) Work Capacity: Complete for time: ENDURANCE BARBARA: 5 rounds: 20 pull up 30 push up 40 sit up 50 air squat Run 1 mile
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