Baseline: Pre-SOP, Box breathing, ROM Drills. Run 800m, then Grinder PT for 30 minutes. Work Capacity: Complete 4 rounds for time of… Run 800m 50x KB swing (32kg/24kg) 40x Jumping Lunges (ea leg = 1 rep) 30x pull up End-Durability: Run 3 miles, Swim 1 mile, Run 3 miles. Scale distance as necessary. Warrior Yoga […]
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Baseline: Pre- SOP, BB and ROM Drills. Run 800M, then 15 minutes of various Sand Bag Drills (70/40) Stamina / Work Capacity: Teams of two (*) perform AFAP: Run 1 mile 50x Dead Lift (225/155) 100x Box Jump (24/20) 50X Power Clean (155/115) 100X Slam Ball (40/20) 50x Overhead Squat (115 / 75) 100x Burpees […]
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Baseline: Pre-SOP and box breathing, then ROM drills. 3 rounds of 5x burpee, 10x 4 ct flutter kicks, 15x Monkey Squat. Work Capacity: “Murph” – Complete the following for time: Run 1 mile 100x pull ups 200x push ups 300x air squats Run 1 mile *If you have a 20# weight vest or body armor, […]
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Baseline: Pre-SOP and box breathing, then ROM drills. Run 800m, then work on C & J and Snatch skills for 15 minutes. Work Capacity: “IsaGrace” Complete 30x snatch for time (135#/95#) Rest 5 minutes Complete 30x clean and jerk for time (135#/95#) Stamina: 4 rounds, not timed: 10x very slow push-up (exhale down, inhale up, […]
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Weekly Monster Mash 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 […]
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Baseline: Pre-SOP and box breathing, then ROM drills. Various Sand Bag Drills for 15 minutes. Work Capacity: With a partner, complete the following… 100m tire flip 100x sledge strikes 100x box jumps on tire 100x push ups with feet elevated on tire *Only 1 person can be working at a time. Other partner is in […]
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Baseline: Pre-SOP and box breathing, then ROM drills. Run 200m, 10x DB snatch right arm, Run 200m DB snatch left arm. Work Capacity: “Weston”. Complete 5 rounds for time of… Row 1,000m 200m farmers carry (45#/35#) 50m right arm waiter walk (45#/35#) 50m left arm waiter walk (45#/35#) Stamina: AFAP with good form: Buddy carry […]
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Baseline: Pre-SOP, 10 minutes box breathing, ROM Drills, 2x (20 burpees, 200m run, 20 burpees) Strength & Stamina: PST 2:00 max Push-ups Rest 2:00 2:00 max air squats Rest 2:00 2:00 max sit-ups Rest 2:00 Max effort strict pull-ups 1 mile timed run in boots and pants 500m swim (if pool available). If not, then […]
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SEALFIT Monthly Challenge – October 2015 You have 31 days to complete the following challenge. 2 Miles Total Distance. Burpee Broad Jumps. Enjoy!
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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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