Baseline: Pre SOP, Box Breathing, ROM Drills Work Capacity: 1,000 Step up for time with weight vest (20/14# vest – Box knee height). Durability: 20 minutes Kokoro yoga. Hydrate and fuel within 30 minutes. Journal post training session SOP
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Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: For time in a weight vest (20/14): 10-1 Man Maker (35/20) 1-10 Curtis – P (95/65 (10/1, 9/2, 8/3……1/10) Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
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Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 1,000 Air Squat for time Durability: 20 minutes Kokoro yoga. Hydrate and fuel within 30 minutes. Journal post training session SOP.
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Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 1 Mile walking lunge for time Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
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Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: Max distance ruck in 90 Minutes (45/30) *Every 10 minutes, complete 20x Push up with pack on Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
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Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: In 60:00 complete as many meters as possible Run/Bike/Row/Ski erg/Etc. *Every 5 minutes complete 10x Burpee. -Entire work can be done using one or multiple methods (Run/Bike/Row/Ski erg/Etc). Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
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Baseline: Pre SOP, Box Breathing, ROM Drills. Work Capacity: 400m Burpee Broad Jump for time. Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
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Baseline: Pre SOP, Box Breathing, ROM Drills, Work Capacity: For max total distance: 20:00 Run 20:00 Swim 20:00 Ruck (45/30) Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
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Baseline: Pre-SOP and box breathing, then ROM drills. Work Capacity: 60:00 AMRAP: -100m Walking lunge -30x Burpee -100m Farmer Carry -30x Burpee -100m Weight Plate carry (45/35 – Carried any way). Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
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Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: 500x Burpee for time Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
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