Workouts
Great start to the SEAL training today! We had an awesome turnout all day... stick with it, folks! I can't wait to see where you are in 8 weeks!
Box breathing/ rolling trouble spots/ ROM drills
200m Run
40 Mountain Climbers
200m Run
20 Pushups
3 RFT
400m Run
10 Burpees
5/5 Overhead Walking Lunges (20/16 kg)
10 Knees to Elbow (Mod. to V-Ups)
Active stretch.
SEAL training and Track Your Macros both kick off today! If you haven't enrolled in Track Your Macros yet, or submitted your intake form, do so ASAP so you can get started and take advantage of the full 8 weeks!
Learn Standard Operating Procedures- box breathing and dirt diving
Rolling trouble spots/ ROM drills
3 Rounds
200m Run
10 Air Squats
10/10 Arm Circles (10 fwd/ 10 bkwd)
5 Rounds
5 Double FSQ (modify to GSQ)
*Keep it fairly light
For time
500m Run
40 Air Squats
30 Butterfly Situps
20 HRPU
10 Pullups (kipping is fine, but chin must clear the bar! Modify with band, jumping pullups, or ring rows)
Yoga Hip and Shoulder Mobility.
Happy New Year!! Join us at 8:30 this morning for a New Year's workout, or make up the final assessment from Monday.
With PVC:
10 Pass Throughs
5/5 Figure 8s
10 OH Squats
3x
20 Jumping Jacks
10 Good Mornings
10 Prisoner Squats
5 Pushup to Down Dog
January- 31 Jumping Squats
February- 29 Frog Thrusters
March- 31 Military Press (divide reps between R/L)
April- 30 Alternating One Arm Swings
May- 31 Mountain Climbers
June- 30 Jumprope (DU)
July- 31 Jumping Pullup
August- 31 Alternating Floor Press
September- 30 Swings
October- 31 Overhead Lunges
November- 30 Nose to Knees
December- 31 Dive Bombers
Stretch!
3 Rounds
Bear Crawl
10 Lunges
10 Ball Thrusters
Then,
400m Run
4x
100m Sprint
15 Pushups
10 V-Ups
100m Sprint
15 Wall Balls
10 Ring Rows or Pullups
60 sec rest
Roll / stretch
3 Rounds
1/1 Arm Bar
5/5 Halos
5 Good Mornings
5/5 Bottoms up press
Then,
10 KB Drag + DL
45 sec work: 15 sec transition time
1/2 kneel to stand-L
1/2 kneel to stand-R
KBS
GSQ
Kneeling windmill- L
Kneeling windmill-R
KBS
GSQ
Supine to sit-L
Supine to sit-R
KBS
GSQ
TGU- L
TGU-R
KBS
GSQ
Roll/ Stretch
Joint mobility drills
3 Rounds
10/10 Bird Dog
10 Prisoner Squats
20 Singles
100m Run
35 min cutoff
100m Run
20 Ball Slams
1 Wall Walk
400m Run
40 KBS
2 Wall Walks
800m Run
80 DU (240 singles)
3 Wall Walks
400m Run
40 KB Swings
2 Wall Walks
100m Run
20 Ball Slams
1 Wall Walk
Stretch!
Bottoms up complex:
3 x per side
1 clean
3 presses
3 OH reverse lunges
swing switch to other side
Then
3/3 TGU
Double KB Complex :You go, I go
5-4-3-2-1
Suitcase DL
KB Row
Clean
Thruster
Then, you go, I go
5x
5/5 Snatches OR 5 double snatches
3 Rounds
30 sec Hollow Body
30 sec Plank
Final assessment! If you aren't able to make it to class today, you'll still have a chance to make the assessment up on Saturday.
1 Round
Bear Crawl
SL March
Inv Toe touch
Hip openers
Hip closers
3 Rounds
10 Hip Bridges
10 Bear Squats
10 Plank Shoulder Taps
10 Ball Slams
20 Jumping Jacks
Tabata*
Pushups (modify by elevating on a box- no knees!)
DU/ Battling Jumprope
KB Swings
Air Squats (butt to wall ball!)
Situps
*20 seconds of work: 10 seconds of rest x 8 rounds. Perform all 8 rounds of the first exercise, then rest exactly 1 minute before moving to the next. Your score for each exercise will be your lowest number of reps performed on any of the 8 rounds. For example, if your numbers for pushups are: 14, 14, 12, 11, 11, 11, 10, 12 then your final score for pushups is 10 (your lowest performing round).
Durability
Couch Stretch
Figure 4 Stretch
Merry Christmas Eve! 🎅🏻🌲 Join us for our Swinglebell workout at 8:30am, followed by mimosas & mobility!
3x
5 Pushup + Down Dog
5/5 Halos
10 Stick DL
10 GSQ
100m Run
5-10-15-20
KBS
Pushups
400m Run
5-10-15-20
KBS
Goblet Squat
400m Run
5-10-15-20
KBS
V-Ups
400m Run
5-10-15-20
KBS
DU/ Battling Jumprope
400m Run
Mimosas & Mobility!
There will not be a 4:15pm class today! Be sure to make it to the 5am or 8:30am class, and join us for the Christmas workout on Saturday morning! Mimosas and mobility will follow the workout!
2x
20 Shoulder Taps
20 Walking Lunges
20 Jumping Jacks
20 Air Squats
30: 10 x 3 Rounds
Wall Balls
Pushups
Killers
Flutter Kicks
Frog Thrusters
Russian Twists
100 Situps
Stretch/ Roll
