Free Weekly Workout Archives - Page 52 of 52

09 Jun
2014

Pre SOP:Box Breathing ROM Drills Run 800m, 5 Rounds 10 Air Squats, 10 Push Ups, 10 Dead Hang Pull Ups

Work Capacity:

Then 3 Rounds

Then 100 Burpees

Durability: 4x400m 1 min rest between sprints, Yoga Mobility, Fuel, Hydrate, Post SOP

02 Jun
2014

SEALFIT Weekly Workout for the Week of June 2, 2104

Baseline: Pre SOP, Box Breathing, ROM, Row 500m then 4 Rounds of 10x Push Ups, 10x Step Ups 24″/20″, 10x Air Squats, 10x dislocates with PVC.

Work Capacity / Stamina:

10 Rounds As Fast as Possible (with good form):

5X Burpee Pull-ups

10X Man Makers 35/25#

20X Step Ups 24″/20″ w/Dumbbells 35/25#

Durability: 5 Mile Ruck with 20# vest or pack on soft sand or most rugged terrain you can find. Yoga Mobility, Hydrate, Fuel, Post SOP.

STEP UP with a Micro 20X Challenge!

Hooyah the Monthly Challenge is back! This month the SEALFIT Community is challenged to do 100 burpees a day for 30 day (Total 3,000).

Post results in SEALFIT Online forum if you are part of SFO (SEALFIT Online). If not hit it up on Facebook. –Coach Divine

28 May
2014

Baseline: Pre-SOP, Box Breathing, ROM Drills, Run 400M, 3X Progression Barbell Complex 65-75-95 / 45-55-65#
Work Capacity:
- 1000m Row Buy In
- 100 FS @ 135/95# From the Ground.
- Every time you drop the bar. Do 10 dead hang pull ups.
- 1000m Row Buy Out
Durability: Run 3 miles @ moderate pace. Stretch & Roll. Post-training SOP.

19 May
2014

Baseline: Pre-SOP and box breathing, then ROM drills. Row 500m, then 3 rounds – 5x kipping pull ups, 10x push press (75#/55#), 10x dislocates.
Strength: Weighted chin up– 5-5-3-3-3-3-3-3. Last set should be a 3 RM for the day. Rest as needed between sets.
Stamina: 3 rounds, not timed: Max rep x DB floor press, palms in (Choose a weight you can perform 15-25 reps with), 12x strict ring rows (If these are easy for you, put on a weight vest or place a bumper plate on your stomach), 15x band pull aparts (Video Demo: https://www.youtube.com/watch?v=NKBsia-o9N4)
Work Capacity: Complete 4 rounds for time of:
- 21x calories on rower
- 15x deadball/stone to shoulder (100#/70#)
- 9x toes to bar
- *If you do not have a deadball/stone, then perform power cleans (155#/105#).
Durability: SEALFIT Yoga Mobility drills. Hydrate and fuel within 30 minutes. Journal post training session SOP.

24 Apr
2014

Baseline: Pre-SOP and box breathing, then ROM Drills. 12 rounds – Every 60 seconds perform 1x10m sprint starting on the deck.
Strength: Deadlift: 5-3-2-2-1-1-1 (Work up to a max for the day)
Stamina: 5 rounds, not timed: 8x Romanian deadlift (AHAP keeping good form), 10x weighted pistols, alternating, 10ups Get The WOD

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