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Free Weekly Workout

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Archive for Category: Free Weekly Workout

Weekly Monster Mash – 11/26/2016

Daily WOD / Free Weekly Workout / Masters WOD / Onramp WOD / OPWOD / SOF WOD

26 Nov
2016

Baseline: Pre-SOP and box breathing, ROM drills then, 21-15-9 reps: Squat tuck jumps, plyo push up, V- up. Work Capacity: For time: 2 mile run 100x Pull up 100x Box Jump 100x Push up 100x Wall Ball 100x Burpees 2 mile run Durability: Warrior yoga or Active Stretch.  Hydrate and fuel within 30 minutes.

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Weekly Monster Mash – 11/20/2016

Daily WOD / Free Weekly Workout / Masters WOD / Onramp WOD / OPWOD / SOF WOD

20 Nov
2016

Baseline: Pre-SOP and box breathing, ROM drills, then warm up Clean and Rope Climb. Work Capacity: With a Partner complete Triple “Glen” 90 Clean & Jerk (135/95) 3 mile run 30x Rope Climb 3 Mile Run 300x Burpees *Partners split reps however needed using 1 Barbell and 1 Rope- Partners can run together (1.5 miles […]

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Weekly Monster Mash – 11/12/2016

Daily WOD / Free Weekly Workout / Masters WOD / Onramp WOD / OPWOD / SOF WOD

12 Nov
2016

Baseline: Pre-SOP and box breathing, ROM drills then, 400m run, 10 min. Grinder PT. Work Capacity: 4 Rounds for time: 100x Push up 5x Legless Rope Climb 100x Sledge Strike 1 mile Run Durability: Kokoro yoga or Active Stretch.  Hydrate and fuel within 30 minutes.

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Weekly Monster Mash – 11/5/2016

Daily WOD / Free Weekly Workout / Masters WOD / Onramp WOD / OPWOD / SOF WOD

05 Nov
2016

Baseline: 400m Run, 3 rounds: 10x Slam Ball, 15x Wall Ball, 10x Russian Kettlebell Swing (70/55) Work Capacity: For time: 1 mile run 100x Pull up 1 mile run 200x push up 1 mile run 300x Air Squat 1 mile run Durability: Warrior yoga or Active Stretch.  Hydrate and fuel within 30 minutes.

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Weekly Monster Mash – 10/29/2016

Daily WOD / Free Weekly Workout / Masters WOD / Onramp WOD / OPWOD / SOF WOD

29 Oct
2016

Baseline: Pre-SOP and box breathing, ROM drills then, 3 rounds: row 200m, 10x burpee-pull up Work Capacity: 60 min. Ladder: 800m Run 10x Pull up 20x Push up 30x Air Squat *Every round add 800m to the run, 10 reps to Pull ups, 20 reps to Push up, 30 reps to Air squat. Example: Next Round: […]

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Weekly Monster Mash – 10/22/2016

Daily WOD / Free Weekly Workout / Masters WOD / Onramp WOD / OPWOD / SOF WOD

24 Oct
2016

Baseline: Pre-SOP and box breathing, ROM drills then Work Capacity: For time with a 30# Ruck: 3 Mile Run 100x 4x Flutter Kick 2 mile run 150x Burpees 1 mile run 200x Air Squat Durability: Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.

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Weekly Monster Mash – 10/15/2016

Daily WOD / Free Weekly Workout / Masters WOD / Onramp WOD / OPWOD / SOF WOD

15 Oct
2016

Baseline: Pre-SOP and box breathing, ROM drills then, 400m run, 3 rounds of Cindy. Work Capacity: 1 Hour AMRAP: 5x Rope Climb 10x Man maker (40/30) 200m Farmer Carry (55/35) Durability: Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.

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Weekly Monster Mash – 10/8/2016

Daily WOD / Free Weekly Workout / Masters WOD / Onramp WOD / OPWOD / SOF WOD

08 Oct
2016

Baseline:  Pre-SOP and box breathing, ROM drills. Work Capacity: “Bernie’s Trifecta” Complete for time: 1.5 Mile Swim 42,165m Row (If necessary Scale to 21,097m) 13.1 Mile Run. Durability: Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.

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Weekly Monster Mash – 10/1/2016

Daily WOD / Free Weekly Workout / Masters WOD / Onramp WOD / OPWOD / SOF WOD

02 Oct
2016

Baseline: 3 Rounds: 200m run, 25m walking lunge, 20x back extensions.   Work Capacity: For time: 1 Mile Sled drag (.75 bodyweight) *Every time you stop or break = 10 Burpees on the spot. Durability: 1 mile run @ easy pace, Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. Journal post training […]

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Weekly Monster Mash – 9/24/2016

Daily WOD / Free Weekly Workout / Masters WOD / Onramp WOD / OPWOD / SOF WOD

24 Sep
2016

Baseline: Pre-SOP and box breathing, ROM drills then, 500m row, 3 Rounds: 10x Wall Ball, 10x Burpees, 10x Ring Row. Work Capacity: With a Partner: Complete 5 Rounds for time and rounds: Partner A) 1 Mile Run Partner B) Max Rounds of: 10x Pull up 15x Push up 20x Air Squats *Switch when Partner gets […]

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  • Weekly Monster Mash – 6/14/25

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SEALFIT was originally conceived to train special ops candidates to get into the Navy SEALS. Then something started to happen that we didn’t expect: civilians wanted to discover what it was like to train like a SEAL. 
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