Baseline: Pre-SOP and box breathing, ROM drills then 5 min. Double under – every time you break or mess up = 5x Burpees Work Capacity: 90 min. AMRAP: 200m Farmer Carry (55/35) 100m Walking lunge 5x Wall Walks 400m Run with Sandbag (40/30) Durability: Kokoro yoga or Active Stretch. Hydrate and fuel within 30 minutes.
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Baseline: Pre-SOP and box breathing, ROM drills then, 2 rounds: 200m run, 10x Burpees. Work Capacity: For time and reps: 10 mile run, right into.. 20 min. AMRAP of Burpees. Durability: Kokoro yoga or Active Stretch. Hydrate and fuel within 30 minutes.
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Shibumi – on display at the 2017 Unbeatable Mind Retreat The Japanese term Shibumi means “effortless perfection,” and it is the results of countless hours of passionate mastery of specialized skills, powered by the mental refinement that accrues over time from that work. Shibumi is similar to flow, with the exception that flow can occur when […]
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Work Capacity: For time: 3 mile run with Sandbag on back (40lb) 30 Rounds: 5x Pull up 10x Push up 15x Air Squat 3 mile run (no sandbag) Durability: Kokoro yoga or Active Stretch. Hydrate and fuel within 30 minutes.
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Baseline: Pre-SOP and box breathing, ROM drills then, 21-15-9 reps: Squat tuck jumps, plyo push up, V- up. Work Capacity: 5 Rounds for time: 1k row 1k Ruck (40lb) 1k Run Durability: Kokoro yoga or Active Stretch. Hydrate and fuel within 30 minutes.
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Baseline: Pre-SOP and box breathing, ROM drills then, 21-15-9 reps: Squat tuck jumps, plyo push up, V- up. Work Capacity: For time: 2 mile run 100x Pull up 100x Box Jump 100x Push up 100x Wall Ball 100x Burpees 2 mile run Durability: Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes.
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Baseline: Pre-SOP and box breathing, ROM drills, then warm up Clean and Rope Climb. Work Capacity: With a Partner complete Triple “Glen” 90 Clean & Jerk (135/95) 3 mile run 30x Rope Climb 3 Mile Run 300x Burpees *Partners split reps however needed using 1 Barbell and 1 Rope- Partners can run together (1.5 miles […]
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It is hard to believe we are heading into the winter holiday season (Thanksgiving, Hannukah, and Christmas) already. Those of us in the U.S. (and most who read this BLOG are) have been distracted by an intensely negative election season, which has put a damper on the mood of the country. But the holiday season […]
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Baseline: Pre-SOP and box breathing, ROM drills then, 400m run, 10 min. Grinder PT. Work Capacity: 4 Rounds for time: 100x Push up 5x Legless Rope Climb 100x Sledge Strike 1 mile Run Durability: Kokoro yoga or Active Stretch. Hydrate and fuel within 30 minutes.
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I recently spoke at a conference called ChiroFest and started the talk with a moment of silent gratitude for all the military warriors who serve and protect. It was nice to see 700+ Doctors honor the veterans – and it got me thinking about how I was personally drawn to serve. I was in New York […]
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