Baseline: pre SOP and 10 minutes Box Breathing, ROM drills. 10 minutes of Sand Bag drills. Stamina / Durability: with weight vest: 100 burpees, 4 mile run, 100 burpees Strength: with a buddy, 100x Tire flips alternating. If alone do 50 Durability: Warrior Yoga, fuel and hydrate!!
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Baseline: Pre SOP, 10 minutes box breathing, ROM drills, then… 2x (200m run, 10 pull-ups, 10 burpees, 10 V-sit) Strength: Power clean warm up then 5-5-5-5-5, then max push-ups in 2 minutes Stamina / Work Cap: with a weight vest, complete the following AFAP with your team… 2 rounds: Run 1 mile. Row 2,000. Run […]
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Baseline: Pre SOP and 10 minutes box breathing, ROM Drills, then warm up clean & jerk Strength / Work Cap: With a partner do 80 clean & jerk (135/95) alternating lifts. If no buddy then do 40 C&J at same pace as if you had a partner Stamina: Murph – standard is unpartitioned with a […]
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Baseline: Pre-SOP and box breathing, then ROM drills. Strength: Clean Work to 1RM, then EMOM for 10 rounds do 5x Dips Work Capacity: “Clovis”. Complete the following for time… Run 10 miles 150x burpee pull ups *Break up as needed Durability: 30 minute recovery swim or walk. Warrior yoga drills as time allows. Hydrate and […]
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SEALFIT Monthly Challenge – September 2015 With a swim buddy, ruck for as many hours as you can in a 24 hour period. Know what your limits are, plan a route, make sure you have fuel stops, let people know your route and time hacks. Enjoy.
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Focus: Working Under Load. Baseline: Pre SOP, Box Breathing, ROM Drills, 20 SBGU’s, 200m run with Sand Bag, 20 Squat Cleans with Sandbag AHAP Work Capacity: With Sand Bag AHAP (Read the ENTIRE WOD to determine AHAP weight) 800m Carry 40 Squats Back Rack 400m Carry 20 Push Ups w/Bag on Back 200m Carry […]
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Baseline: Pre-SOP and box breathing, then ROM drills. Run 400m, 30x sandbag cleans, Run 400m. Strength: Clean 5×3, then EMOM for 10 rounds of 7x Dips Work Capacity: Complete 4 rounds for time of… Run 400m with sandbag (80#/60#) 10x Sandbag Curtis P’s (80#/60#) Run 400m without sandbag 20x burpee Durability: Max duration plank hold […]
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Weekly Monster Mash August 8th 2015 Focus: Working Under Load. Baseline: Pre SOP, Box Breathing, ROM Drills, 20 SBGU’s, 200m run with Sand Bag, 20 Squat Cleans with Sandbag AHAP Work Capacity: With Sand Bag AHAP (Read the ENTIRE WOD to determine AHAP weight) 800m Carry 40 Squats Back Rack 400m Carry 20 […]
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Weekly Monster Mash Baseline: Pre SOP, Box Breathing, ROM Drills, 200m Walking Lunge, 20 Strict Pull Ups, 20 Push Ups, 20 Air Squats, 20 Dislocates. Work Capacity: 5 rounds 20 sand bag power cleans 20 burpees 20 sit-ups Rest 3 min 5 rounds 400m run 20 pull-ups Rest 3 min 5 rounds […]
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SEALFIT Monthly Challenge – August 2015 Distance or Measure: 6400M Movement: Barbell Carry Back Rack Weight: Body Weight Time Hack: 30 Days to Complete Enjoy.
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