Road to the SEALs

Pushups / Pullups – sets of 16 / 8 throughout the day

20 mins CSS intervals

SEALFIT WOD
Baseline: ROM Drills. 21-15-9 of Wallball, Push Ups

Work Capacity: Deck of Cards for time (with 25# weight vest):

• Hearts=Burpees
• Clubs=KB Swing (55#/35#)
• Spades= Weighted Sit Ups(35#/25#)
• Diamonds=Pull Ups
• Joker=800m Run
•  Jacks=11reps, Queens=12 reps, Kings=12 Reps, Ace=15reps.

Durability: 4 Mile timed run (slick), 250 x 4-Count Flutter Kicks. Active Stretch or Yoga
 

Getting back into the swing of things after a few weeks of  instability.

Grease the Groove

Pullups & Pushups

Sets of 8 / 15 throughout the day

Swim

35 minutes CSS

SEALFIT – WOD (http://www.sealfit.com)
Baseline: ROM Drills. 4 Rounds (Bar, Bar, 65#, 75#): 3x Power Snatch, 3x Overhead Squat, 3x Snatch Balance, 3x Hang Squat Snatch

Strength: Work up to 1RM Overhead Squat

Stamina: Chipper, not timed: 15x Overhead Squat @85% 1RM, 75x Snatch Balance @45#, 400m Weighted Lunge (65#)

Work Capacity: AMRAP 20 minutes:

• 7 x Dead Lift (185#/125#)
• 8 x Burpees
• 9 x Box Jumps (24/20″)
• 10 x Hang Squat Snatch (65#/45#)

Durability: 8 x200m Sprint (:30 interval), 100 x Arm Haulers, 100 x Sit Ups. Active … Continue Reading

Running

Sprinting, jogging, walking alternating for ~40 minutes

Pullups

4 x 8 regular

2 x 6 Wide

2 x 6 Close

Bench

10-8-6-3-2-2-1 (165# finish)

Pushups (in as few sets as possible)

Regular 74

Diamond 30

Wide 44

Tricep 15

Abs

Flutter Kicks (4-count) 76

Situps 76

Leg Levers 76

Swim

200 yd (3:33 goal)

300 yd (5:37 goal)

400 yd (8:14 goal)

Swim PT

200 yd CSS / 20 squats / 30 flutter kicks / 30 situps

200 yd CSS no goggles / 20 squats / 30 flutter kicks / 30 situps

200 yd CSS with fins / 20 squats / 30 flutter kicks / 30 situps

200 yd CSS with fins no goggles / 20 squats / 30 flutter kicks / 30 situps

PT

Pullups – various sets with different grips – 5-15 reps

Plank holds 1 x 1:00 / 1 x 1:15 / 1 x 1:30

Swim / PT

4 rounds

• 200 yd CSS
• 30 Pushups
• 30 4-count Flutter Kicks

*1st and 2nd rounds – no fins
*3rd and 4th rounds – with fins
Strength / Stamina
Pullups – 12, 10, 8, 8
Bench Press 10 – 8 – 6 – 4 – 3 – 1 – 1  (165# 1RM)
3 rounds

• 2 BP @ 135#
• 10 Pullups
• 20 Pushups

3 mile run (23:xx)

Back Squat

5 x 75, 5 x 85, 8 x 100

Sprints, up the hill in the back yard

10 sprints w/ :45 rest

Metcon

8 Rds: 5 pushups, 10 situps, 15 squats, 20 leg levers

Running, pushups, abs, pullups, box jumps

Rest this weekend.

Recon Ron Pull Ups

• 1 x 7
• 1 x 6
• 1 x 5
• 2 x 4

Core Work

Run CHI 15 min

Upper Body strength training