Baseline: Pre-SOP and box breathing, then ROM drills. 3 rounds – Run 200m, 10x KB sumo deadlift high pulls (24kg/16kg), 10x push ups, 10x jumping pull ups. Work Capacity: “Ryan”. Complete 5 rounds for time of… 10x push press (135#/95#) 20x step ups (24in box) 10x deadlift (225#/155#) 200m farmers carry […]
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Baseline: Pre-SOP and box breathing, then ROM drills. 4 rounds (75#-105#) – Barbell complex with burpee chaser. Work Capacity: Complete 4 rounds for time of the following… 8x Overhead squat (105#/65#) 16x Burpee 3x rope climb (15ft) 400m run
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Baseline: Pre-SOP and box breathing, then ROM drills. 10 minutes of sandbag get ups. Work Capacity: For Time: -2 mile run “Adam Brown” Two rounds for time of: 295 pound Deadlift, 24 reps 24 Box jumps, 24 inch box 24 Wallball shots, 20 pound ball 195 pound Bench press, 24 reps 24 Box jumps, 24 […]
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Baseline: Pre-SOP and 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#) 1x Full Gasser (4x55m shuttle sprints/width of a football field) 15x Hand release push ups Durability: Swim or ruck 30 minutes. Warrior yoga or Active Stretch. Hydrate […]
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Baseline: Pre-SOP and box breathing, then ROM drills. 10 minutes of sandbag get ups. Work Capacity: Complete the following for time… Run 1 mile with sandbag (80#/60#) 50x sandbag cleans (80#/60#) Run 1 mile with sandbag (80#/60#) Durability: 30 minute swim or ruck run (50#). Warrior yoga or Active Stretch. Hydrate and fuel within 30 […]
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Baseline: Pre-SOP and box breathing, then ROM drills. 4 rounds – barbell complex with burpee chaser (75#-105#) Work Capacity: “Glen” Complete the following for time… 30x clean and jerk (135#/95#) Run 1 mile 10x rope climb (15ft) Run 1 mile 100x burpee Durability: Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal […]
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Baseline: Pre-SOP and box breathing, then ROM drills. 3 rounds – Run 200m, 5x pull up, 10x push ups, 15x air squats, 10x dislocates. Work Capacity: Dynamic “Angie”. Complete the following for time.. 100x jumping pull ups 100x clapping push ups 100x sit up to standing 100x jumping air squats Durability: 30 minute ruck with […]
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Baseline: Pre-SOP and box breathing., then ROM drills. 4 rounds – Barbell complex (75#-105#) with push up chaser. Work Capacity: 20 rounds – Every 60 seconds, perform the following… 5x wallball (20#/12#) 3x handstand push up 1x power clean (185#/135#) Durability: 8x hill sprints (If you do not have access to a hill, substitute 200m […]
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Baseline: Pre-SOP and box breathing, then ROM drills. 3 rounds – Run 200m, 10x jumping pull ups, 10x dips, 10x sit ups. Work Capacity: “Fight Gone Bad”. Complete 3 rounds for max reps of… 1 minute wall ball (20#/12#) 1 minute sumo deadlift high pull (75#/55#) 1 minute box jump (24in/20in) 1 minute push press […]
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Baseline: Pre-SOP, box breathing then ROM drills. 20 minutes of sand bag drills. Strength/Stamina: Adam Brown – 2 rounds for time: 24x Dead Lift (295#/205@) 24x Box Jump (24/20) 24x Wall ball 24x Bench Press (195#/135#) 24x Box jump 24x Wall ball 24x Power Clean (145#/100#) Work Capacity: […]
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