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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