•  5 Rounds for Time:  Run 800M, 30 KB swing (70#), 30 Pull-ups

Durability:  200 Flutter Kicks.  Stretch 10 minutes.

New to SEAL FIT?...read this

Notes:  Equipment - Oly set, 55# and 70# KB, Pull-up bar.  Congratulations to SEAL FIT Kokoro Camp 11 graduates.  It was an epic internal adventure and they certainly displayed both personal and team Kokoro on Sunday.  Take a much needed break today gents, then get busy working your 5 mountain path.  Comments, suggestions and pictures are welcome  - train hard and safe, and most of all have fun  -- Mark Divine, Head Coach

• 
  Row 2,000M
• Run 1 mile fast

Durability:  200 sit-ups AFAP.  Yoga or active stretch 10 minutes

New to SEAL FIT?...read this

Notes:  Equipment - Wall Ball, pull-up bar, Rower.  Comments, suggestions and pictures are welcome  - train hard and safe, and most of all have fun  -- Mark Divine, Head Coach

• 1 mile run
• 100 pull-ups, 200 push-ups, 300 squats
• 1 mile run

Durability:  plank  hold 3 x 2 minutes.  Active Stretch 10 minutes

New to SEAL FIT?...read this

Notes:  Equipment - Sand Bags, Pull-up bar, vest or ruck w/ load.  SEAL FIT Kokoro Camp 11 starts today...wish em luck!  Comments, suggestions and pictures are welcome  - train hard and safe, and most of all have fun  -- Mark Divine, Head Coach

Endurance / Durabilty: 

LSD Run - 6+ miles at slow pace.  Hydrate and stretch

New to SEAL FIT?...read this

Notes:  Equipment - none.  Thanks a million to the Immersion Campers, US CrossFit members, SEAL FIT members and my coaching staff for such an outstanding show with Fox San Diego today.  That was fun (for the coaches anyhow...the trainees got a massive bonus training session!  Comments, suggestions and pictures are welcome  - train hard and safe, and most of all have fun  -- Mark Divine, Head Coach

• 100 Curtis P for time (105#)
• 400 M run @ each 25 reps

Durability:  1 mile cool down run.  Yoga or active stretch 10 minutes

New to SEAL FIT?...read this

Notes:  Equipment - Oly set, Rope. For Work Capacity a SEAL FIT style Curtis-P (from our friends at militaryathlete.com) is a Power Clean, followed by racked lunge left and right, then push-press.  Work methodically and with good form, but move quickly.  Smooth is Fast.  Teams with newer trainees can do 100 (or more) total reps as a team.  Trained athletes will do all 100 in as few sets as possible.   SEAL FIT Kokoro Camp starts Friday...we are gearing up for another amazing weekend.  Comments, suggestions and pictures are welcome  - train hard and safe, and most of all have fun  -- Mark Divine, Head Coach

Work Capacity:   10 rounds for time:

• 3 x Snatch (135#)
• 3 x Muscle up

Durability:  Sprints:  15 x 100 yds.  :20 sec rest btwn sets.  Active Stretch or Yoga 10 minutes..

New to SEAL FIT?...read this

Notes:  Equipment - Wall Ball, Oly set, Rings.  Sub Clean and Jerk for snatch if you don't know how to snatch.  Sub 4 pull-ups and 4 ring dips for each muscle up if you can't do (so if you can do none, then you do 12 pull-ups and 12 ring dips each round.  Comments, suggestions and pictures are welcome  - train hard and safe, and most of all have fun  -- Mark Divine, Head Coach

• 8 rounds of (:20) seconds max effort (:10) seconds rest of:
• Row, Air Squat, Pull-up, Push-up, Sit-up
• Rest 3 minutes

Durability:  50 x GHD situps.  50 x GHD back extension.  Stretch.

New to SEAL FIT?...read this

Notes:  Equipment - Oly set, Rower, Pull-up bar, GHD.  Welcome to week 3 of month 8.  Starting the week with some endurance followed by uppder body strength, and a metcon finish.  Just finished a terrific combat defense seminar...great learning and fun for all.  Next weekend is Kokoro Camp.  Comments, suggestions and pictures are welcome  - train hard and safe, and most of all have fun  -- Mark Divine, Head Coach