Workouts
Viewing entries tagged
SEAL
Box breathing/ rolling trouble spots/ ROM drills
3 Rounds
200m Run
5 Jumping Pullups
5 Dips
5 Squat Jumps
20 min AMRAP
5 Pullups
10 Pushups
15 Air Squats
800m Run For Time
400m Run For Time
200m Run For Time
100m Run For Time
Work to rest ratio is 1:1
Active Stretching
Box breathing/ rolling trouble spots/ ROM drills
400m Run
3 Rounds
5 HSPU (mod to pike pushups)
10 Pushups
60 sec Jumprope
10 Rounds
3 Push Press
20 min AMRAP
3/3 TGU
5 Clapping Pushups
7 Ring Rows
100m Sprint
50 Leg Levers (straight leg raises)
50 Situps
Shoulder mobility
Box breathing/ rolling trouble spots/ ROM drills
3 Rounds
200m Run
5 Cleans + 5 FSQ + 5 Push Press
Repeat other side
5 Pushups
For Time
800m Run
15 Double Clean and Press, AHAP
800m Run
Tabata Sprints
Yoga or active stretching.
We are beginning week 7 of the SEAL training program... only 2 weeks to go! This also marks the end of week 6 of our Track Your Macros program. Be sure to submit your 6 week progress check-in today!
Box breathing/ rolling trouble spots/ ROM drills
400m Run
3 Rounds
10 Air Squats
10 Goblet Squats
10 Lunges
10 Rounds
3 Double KB Front Squats
2 RFT
50 Pullups
75 Situps
50 OH Squats
75 Double Unders
3 Rounds
50 4-count Flutter kicks
50 Leg levers (straight leg raises)
Yoga or active stretch
Box breathing/ rolling trouble spots/ ROM drills
3 Rounds
200m Run
5 Push Press
5 HSPU (mod to pike pushups)
5 Pullups (mod to ring rows)
5 PVC Shoulder dislocates
10 Rounds
3 Push Press
15 min AMRAP
20 Ball Slams
20 Step ups
100m Run
50 Weighted Situps
30 Good Mornings
Yoga or active stretch
Box breathing/ rolling trouble spots/ ROM drills
3 Rounds
3 Cleans + 3 Snatches + 3 OHSQ- Left Side
3 Cleans + 3 Snatches + 3 OHSQ- Right Side
5 Pushups
Bear Crawl 10m
30:30 x 10 Rounds
ME Snatches (switch sides as desired, modify to swings)
Then
100 DU
1 mile run for time
Shoulder mobility
Box breathing/ rolling trouble spots
ROM drills
30-20-10
Air Squats
KB Swings
Every 2 min x 7 Rounds
200m Run
ME Burpees
2 Rounds
400m Sprint
400m Jog
Yoga or active stretch.
All members should have received 2 emails yesterday about our switch to ZenPlanner for our membership management software. In order to keep your membership from lapsing, I need you to login to your account in ZenPlanner and input your payment information. Your email explains how to do this. If you didn't get any emails about this, let me know! You can now delete your MindBody Connect app and download the ZenPlanner app to keep up with class schedules and booking your spot in class. Thanks for helping me out with this transition, guys! ZenPlanner offers more features, which I think will be a great benefit for you!
Box breathing/ rolling trouble spots
ROM drills
3 Rounds, Double KB
6 Suitcase DL
6 Cleans
6 FSQ
6 Push Press
6 Pushups
10 Rounds
3 Deadlifts (Double or Single KB)
5 RFT
5/5 Cleans
10 Pushups
25 DU
30 Knee-ups (in plank position with feet in rings, or modify to v-ups)
Active stretch.
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
Walking Lunges
Bear Crawl
Straight Leg March
10 Good Mornings
10 KB Swings
Partners, for time
A- 400m Run
B- 100m Lunges + 100m Traveling KB Swings
*B Starts lunges, while A runs 400m. Once A returns, he takes over the lunges while B runs. Partners continue swapping until both 100m of lunges and 100m of traveling swings are complete.
Yoga or active stretch
Box breathing/ rolling trouble spots
ROM drills
400m Run
3 Rounds
5 Strict Press-L
5 Push Press-L
5 Push Jerks-L
5 Strict Press-R
5 Push Press-R
5 Push Jerks-R
10 Air Squats
10 Rounds
3 Double Push Press
5 min AMRAP of each
100 Situps
20/20 Windmills
Yoga or active stretch.
