8.7.2017

Monday

Baseline

3x 

Bear crawl- length and back

10 Walking lunges

10 Inverted toe touch

100m run

Work Capacity

Partners:

4x

A- 100m run/ B- Hollow body, switch

A- 100m run/ B- plank, switch

Partner A runs 100m while partner B holds a hollow body. When A returns, partners switch- A holds Hollow body while B runs.

When B returns, partners switch again, but this time, the partner waiting on the runner holds a plank. 

Partners will do this circuit a total of 4 times (totaling 8 runs, 4 Hollow holds and 4 planks per person)

Rest 5 mins

1 mile run

Partners can divide the mile run as desired, but only one person can run at a time.

Durability

Roll and stretch

8.4.2017

There will not be a Saturday class this weekend!  Sleep in tomorrow, folks 😴  

Friday

BASELINE

3x
20 Mountain Climbers
10 Inverted Toe Touch
10 Air Squats
100m Run

WORK CAPACITY

800m Run
80 Situps
400m Run
40 Flutter Kicks, per leg
200m Run
20 Toe To Bar

Rest 5 mins, then
400m run for time

DURABILITY

Couch stretch on wall- 1 min per side
Figure 4 stretch on wall- 1 min per side

8.3.2017

Thursday

Baseline

3x

1/1 Arm bar

1/1 lunge stretch

5 good morning stretches

5 Prying GSQ

Practice

Single KB complex, 5x per side:

5 reverse lunges (kb in rack, step back with opposite leg)

5 bent over rows

5 1-Arm swings

1 snatch

1 TGU (starting from standing)

Perform the entire complex one side without setting the kettlebell down. Repeat on the other side.  Complete 5 sets per side.

Durability

Stretching

8.2.2017

Wednesday

Baseline

3x
*Bear crawl
*walking lunges
*straight leg march
*inverted toe touch
100m run

*1x length of gym
 

Work Capacity

 In 5 mins
Run 800m
AMRAP in time remaining of:
3 squat jumps
3 pushups

Rest 5 mins, then repeat
 

Durability

3x
30 sit-ups
60 sec plank

Stretch

8.1.2017

Tuesday

Baseline

 2x

5/5 Halos

5/5 BU press

5 Prying GSQ

5/5 single leg DL

Then,

10 TGU, alternating

Practice

5x

5 clean and press

5 Pullups

5 floor wipers (R+L=1)

Rest 1-2 mins

You go, I go

30-20-30-20 kb swings

Durability

Roll and stretch, focus on back and shoulders

7.31.2017

Monday

Baseline

3x
100m run
10 ball slams
10 air squats
10 inverted toe touches

Work Capacity

6 min AMRAP
20 DU
10 pushups

Rest 3 min

5 min AMRAP
10 wall balls
10 burpees

Rest 2.5 mins

4 min AMRAP
50m sprint
50m back pedal

Rest 2 mins

3 min AMRAP
10 KBS
10 GSQ

Durability

walk 100m then stretch

SEAL training is back!

More than just a fitness program, SEAL training teaches mental fortitude, physical strength and endurance, as well as mobility, flexibility, and focus.  This program gradually builds you up over an 8 week period, and trains you to look, feel, and think like a special operations team member.  Every individual is stronger when they work together as a team.  Join our team, and we'll help you push harder, get stronger, and accomplish more than you've ever been able to do on your own!

This program begins Tuesday, September 5, and coincides with the Track Your Macros nutrition program!

7.29.2017

Saturday

Open gym!  Come on in and make up a workout you've missed, do some mobility work, or any other workout you'd like!

7.28.2017

Friday

Baseline

 3x

bear crawl

10 prisoner squats

10 supermans

100m run

Work Capacity

800m run

20 shoulder taps (in handstand, or 40 in plank)

Accumulate 1 min Hollow hold

600m run

20 shoulder taps (in handstand, or 40 in plank)

Accumulate 1 min Hollow hold

400m run

20 shoulder taps (in handstand, or 40 in plank)

Accumulate 1 min Hollow hold

200m run

20 shoulder taps (in handstand, or 40 in plank)

Accumulate 1 min Hollow hold

Durability

roll and stretch

7.27.2017

Thursday

 Baseline

3x 

1/1 arm bar

5 pullovers

5 good morning stretch

5 GSQ

5 Lunge stretch

Practice

 3x

10/10 bent over row

10/10 Step Ups

1/1 tactical get up

100m farmer carry

then, 

10x Around the world kb swing

Around the world kb swing:

3 1-arm swings, left

2 swings

3 1-arm swings, right

2 swings

Durability

Couch stretch, figure 4 stretch