Workouts
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
400m Run
15 Air Squats
400m Run
15 GSQ
10 Rounds
3 Double KB Front Squats
5 RFT
30 Situps
20 KB Swings
10 Box Jumps
3 Rounds
60 sec Plank
10 Good Mornings
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.
Box breathing/ rolling trouble spots
ROM drills
400m Run
15 OH Squats
400m Run
15 Kipping Pullups (or practice kips, or supermans with PVC)
10-9-8-7-6-5-4-3-2-1
OH Squats
Ring Dips
2- count Lateral jumps over KB
7 Rounds
50m Sprint + walk back
Hip mobility
We have officially entered the second half of SEAL training! Weeks 1-4 were an introductory phase, and we are now entering the basic training phase. The baseline, strength, work capacity and durability will most likely take the full hour of class now, so please do your best to make it on time ;)
Box breathing/ rolling trouble spots/ ROM drills
3 Rounds
200m Run
5 Air Squats
5 GSQ
5 Pushups
30 sec Plank
10 Rounds
3 Double KB Front Squats
For Time
100 DU
80 Air Squats
60 Situps
40 Wall Balls
20 Chest-to-Bar Pull-ups (or to chin over bar, jumping, or ring rows)
10 Clapping Pushups (or plyo pushups, or shoulder tap pushups)
3 Rounds
15 Weighted Situps
30 sec Handstand hold (or hollow body)
10 Supermans
Yoga or active stretch.
This is the last weekend of open gym for a while! We have officially hit the halfway mark of our SEAL training, and the second half consists of 6 weekly workouts... Monday- Saturday.
This also marks the halfway point for the Track Your Macros program, which means it's time for the 4 week progress check! Login to the program and submit that progress form by Monday night!
