Theres a new club at my high school where you run 500 miles in 100 days minimum. One guy did 700 in that time so im going to one up him with 800 miles haha. Any tips on how to not strat lacking in other portions of fittness (pull ups, push ups, squats etc.) Love [...]

Baseline: ROM Drills. 50 x sand bag clean, Run 800m Work capacity: 3 Rounds for time: 5x Front squat (165#), 18x pull ups, 5x Deadlift (225#), 18x toes 2 bar, 5x push jerk (165#), 18x hand release push ups. Strength: 1-1-1-1 Dead Lift, then 1-1-1-1 Bench Press Durability: 2 mile run in body armor. Active [...]

I am curious how the WODs fit in to the daily schedule of active SOs. I’m assuming that you wouldn’t just show up, complete the WOD and be done for the day. What does a usual work day entail for active duty Special Operators?

Baseline: ROM Drills. Run 400m. 4 Rounds: 10x Deadlift (95#), 10x Sumo deadlift high pull (95#), 10x push up, Run 400m. Strength: Work up to 3 RM Deadlift Stamina: Chipper, not timed: 20x Deadlift @ 90% 3 RM, 60x Box jump (30in/24in), 800m buddy carry. Work capacity: Complete 21-15-9 reps of the following: Handstand push [...]

Baseline: ROM Drills. 10-9-8-7…1 reps of air squats, push up, sit ups. Work capacity: 8 Rounds: 3x clean (135#/95#), 6x pull ups, 9x KB swing (32kg/24kg), 100m sprint Durability: Tabata row (Goal: 1,000+m. If under, perform a 1,000m row penalty). 100 x flutter kicks, 100x leg levers. ——————————————– Hooyah. structured days a little different these [...]

Baseline: ROM Drills. 30-20-10 reps of sumo deadlift high pull (75#/55#), Wall ball (20#/12#), sit up Work Capacity: 5 rounds: max rep bench press (bodyweight), max rep pull ups, max height box jump, 60 sec rest. Durability: 1 mile sprint. 1 x max plank hold (It pays to be a winner. If you are training [...]

Baseline: ROM Drills. Row 500m, 5 Rounds: 5x pull ups, 10x push up, 15x air squats, Row 500m Work Capacity: 3 rounds with 20# vest: Run 1 mile 25x burpees 50x push-ups 75x squats Strength: 5-5-5-5-5 back squat Stamina: Chipper, not timed: 20x Back squat @ 95% 5 RM, 100x 4-count mountain climbers, 800m farmers [...]

Baseline: ROM drills. 4 Rounds (45#-75#): run 200m, 5x military press, 5x push press, 5x push jerk Work Capacity: Fran 21-15-9 Thrusters 95/65 Pull-ups Strength: 3-3-3 Press, then 2-2-2 Push Press, then 1-1-1-1 Push Jerk Stamina: Chipper, not timed: 15x push jerk @ 70% 1RM, 75x DB clean & Press complex (25#/15#), 800m buddy carry [...]

Baseline: ROM Drills. 5 Rounds: Run 200m, 10x push up, 10x deck squat. Strength: Work up to 1 RM bench press Stamina: Chipper, not timed: 20x Bench press @ 85% 1 RM, 100x dynamic push ups, 800m Farmers carry. Work capacity: 10 Rounds: Every 2 min, complete the following…3x Thruster (135#/95#), 6x pull ups, 9x [...]

Baseline: ROM Drills. Run 400m, Burgener warm up (snatch grip), junk yard dog. Strength: 3-3-2-2-1-1-1-1-1 Snatch Stamina: 4 Rounds, not timed: 5x Snatch @ 70% 1 RM, 10x Burpee pullup, 50m buddy pull with heavy band. Work capacity: Complete 30-25-20-15-10-5 reps of the following: Double unders, Wall ball (20#/12#), KB swing (24kg/16kg), GHD sit ups. [...]

Baseline: ROM Drills. Run 800M, 25x Turkish get up each side (55#/35#), run 800m Strength: 5-5-3-3-3-3-3 Military Press Stamina: Chipper, not timed: 20x military press @ 90% 3 RM, 75 x DB push press (30#/20#), 200m Overhead lunge (45#/25#) Work capacity: AMRAP 20 minutes: 30x Box jump (24in/20in), 20x push press (115#/75#), 10x Toes to [...]