Workouts
Today marks the beginning of the final week of SEAL training! Our SEAL graduation workout will be this Saturday at 8:30am. You know what that means... "Murph"!
Box breathing/ rolling trouble spots/ ROM drills
30-20-10
4- Count Mountain Climbers
Situps
Air Squats
10 Rounds
3 Double KB Front Squats
10-8-6-4-2
*KB Complex
Box Jumps
Toe To Bar
*KB Complex: Double KB clean + press + thruster
50 4-count Flutter kicks
30 Good Mornings
Yoga or active stretch.
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
3 Rounds
5 Clean + Press + Windmill + FSQ
Repeat other side
10 Pushups
10 Rounds
3 Suitcase Deadlift
4 RFT
10 Walking Lunges, single KB in Rack position
10 Snatches
5 Push Presses
Repeat other arm
3 Rounds
60 sec plank hold
20 Russian Twists
Place your order with For His Temple Family Foods by 8pm this evening to have your meals delivered to the gym next week!
Box breathing/ rolling trouble spots/ ROM drills
2 Rounds
15 Good Mornings
6/6 Step Ups
Bear Crawl 10m
3 Rounds
15 Deadlifts
15 Box Jumps
For Time
15 Double Thrusters
200m Run
20 Double Thrusters
400m Run
30 Double Thrusters
800m Run
100 Situps
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
2 Rounds
200m Run
15 Double KB Cleans
3 min AMRAP x 5 Rounds, rest 1 min between each round.
3 Double KB Cleans (or 3/3 single arm)
6 Burpees
9 Situps
*In 3 minutes, complete as many rounds as possible. Rest 1 min. Repeat the 3 min AMRAP. Rest 1 min… etc, until 5 rounds of the AMRAP have been completed, for a total of 15 working minutes.
3 mile or 30 min run at moderate pace.
Yoga or active stretch
Box breathing/ rolling trouble spots/ ROM drills
800m Run
3 Rounds
10 H2H KB Swings
10 Pushups
10 Situps
10 Rounds
3 Suitcase Deadlift
3 RFT
25 Wall Balls
25 Air Squats
3 Rounds
20 Strict TTB (mod to V-Ups)
10 Supermans
Hip and shoulder mobility.
If you want to pick up fresh, ready-made meals at the gym next week, you need to place your order by 8pm tonight! Find all the info here
Also, if you are on an auto-drafting membership and haven't yet entered your payment information into the new membership system, I need your help to get this done! Your payment amount and date will not change. If you haven't received an email about how to do this, please let me know! And if you'd prefer to bring a voided check to the gym with you, I can take care of it for you :) Thanks, guys!
Box breathing/ rolling trouble spots/ ROM drills
3 Rounds
200m Run
20 KB Swings
10 Squat Jumps
Bear Crawl 10m
10-9-8-7-6-5-4-3-2-1
Pullups
Pushups
Killers (per leg)
Accumulate 2 min hollow body hold.
Yoga or active stretch.
