Weekly Monster Mash

  Baseline: Pre SOP, Box Breathing, ROM, Barbell Complex w/Burpee Chaser 65-95# Work Capacity: 10, 9, 8,7,6,5,4,3, 2, 1  Reps Of The Following: Push Ups Rope Climbs Chest 2 Bar Deadlifts 225/185#   Durability: 50 GHD Sit Ups, 50 GHD Back Extensions,  Hydrate, Fuel   Get after it!

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Weekly Monster Mash

  Baseline: Pre SOP, Box Breathing, ROM, Barbell Complex w/Burpee Chaser 65-95# Work Capacity: 10, 9, 8,7,6,5,4,3, 2, 1  Reps Of The Following: Push Ups Rope Climbs Chest 2 Bar Deadlifts 225/185#   Durability: 50 GHD Sit Ups, 50 GHD Back Extensions,  Hydrate, Fuel   Enjoy the Weekend!

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Weekly Monster Mash

  Baseline: Pre SOP, Box Breathing, ROM, 5k Run On Soft Sand or Trail. Work Capacity: AMRAP 30 Min 5 Ground to Overhead 135# / 95# 10 Burpees 500m on a rower   Durability: 100 Arm Haulers, 100 4 Count Flutter Kicks,  Hydrate, Fuel   Enjoy the Weekend!

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Weekly Monster Mash

  Baseline: Pre SOP, Box Breathing, ROM, Row 1000m, 25 Burpees, 15 Toes To Bar, 5 Min Plank Hold Work Capacity: 100 Bench Press (100/65#) Run 800m 75 Back Squat (100/65#) Run 400m 50 Deadlift (100/65#) Run 200m 25 Strict Press (100/65#) Durability: 3 Mile Ruck over the roughest terrain you can find, Hydrate, Fuel   […]

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Weekly Monster mash

Baseline: Pre SOP, Box Breathing, ROM, 4 x 400m Jog, Run, Sprint, Sprint with 1 min rest between rounds. Work Capacity: 10 Rounds For Time w/ 800m Buy In 5x Deadlift 225#/155# 10x Toes 2 Bar 15x Dumbell Thursters 45/25# 20x Sit Ups 25x Box Jumps 24/20″ 800m Cash Out Durability: 400m Walking Lunge, 400m […]

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Weekly Monster mash

Baseline: Pre SOP, Box Breathing, ROM drills, Row 1000 Meters at moderate pace. Stamina: SEALFIT PST: Max Dead Hang Pull-ups, Max push-ups in 2 Min, Max sit-ups in 2 minutes, Max air squat in 2 minutes. Run 1 mile AFAP. Record and report scores. Work Capacity: Swim 500m Combat Side Stroke or Row 2,000M 50x […]

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SEALFIT Weekly Monster Mash

Baseline: Pre SOP Box Breathing, Rom, 3 Rounds 10x Dislocates, 15X Toes To Bar, 20 Thrusters 45/35#, 1 Min Handstand Hold

Work Capacity:

Super Glen

  • 1 Mile Run
  • 30 Clean and Jerks 135/95#
  • 800 M Buddy Carry
  • 10X Rope Climbs Lean and Rest if you are waiting for a Rope.
  • 800m Partner Farmer Carry 53/35#
  • 100 Burpees
  • 1 Mile Run

Durability: Repeat Baseline Workout, Warrior Yoga, Hydrate, Fuel, Post SOP.

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SEALFIT Weekly Monster Mash

Baseline: Pre SOP Box Breathing, Rom, 3 Rounds 10x Dislocates, 15X Toes To Bar, 20 Thrusters 45/35#, 1 Min Handstand Hold

Work Capacity:

Super Glen

  • 1 Mile Run
  • 30 Clean and Jerks 135/95#
  • 800 M Buddy Carry
  • 10X Rope Climbs Lean and Rest if you are waiting for a Rope.
  • 800m Partner Farmer Carry 53/35#
  • 100 Burpees
  • 1 Mile Run

Durability: Repeat Baseline Workout, Warrior Yoga, Hydrate, Fuel, Post SOP.

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SEALFIT Weekly Monster Mash

Baseline: Pre SOP Box Breathing ROM, 5 Rounds of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats)

Work Capacity: With a 20# Ruck or Vest Complete the following:

5K Ruck With Timer set to 5 Min. If you have access to soft sand USE IT!

Every Time the Alarm Sounds Complete:

  • 25 Air Squats
  • 25 Push Ups

Restart Timer and Repeat.

Durability: 200 sit Ups for time, Yoga Mobility, Roll, Hydrate, Fuel, Post SOP.

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SEALFIT Weekly Monster Mash

Baseline: Pre SOP, Box Breathing, ROM Drills, Junk Yard Dog and Burgener Warm up with 45/35# Bar. Warm Up 185/135# Dead Lifts and Squat Cleans

Work Capacity: 5 Rounds for Time
  • 25 4 Count Mountain Climbers
  • 10 Dead Lifts 185/135#
  • 400M Run
  • 5 Squat Cleans 185/135#
  • 500M Row
Durability: 10 x 100m Sprints 30 Sec Rest, Yoga Mobility, Roll, Hydrate and Fuel, Post SOP.
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