SEALFIT Weekly Monster Mash

Baseline: Pre SOP, Box Breathing, ROM Drills, Then Row 1000m, 10 Burpees, 20 Commando Pull Ups, 30 Sit Ups, 40 Air Squats.

Work Capacity: 10 Rounds For Time
  • 50 Sledge Strikes Alt sides mid way.
  • 15 Sand Bag Get Ups 60/40#
  • 4  25m Sand Bag Shuttle Sprints 60/40# (drop the bag and squat clean every transition)

Durability: 3 Mile Soft Sand Run, Yoga Mobility, Roll, Hydrate and Fuel, Post SOP.

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SEALFIT Weekly Monster Mash

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

Work Capacity:
  • 100 DU’s
Then 3 Rounds
  • 25 Goblet Squats 53/35#
  • 25 KB Swings 53/35#
  • 200m Farmer Walk 53/35# KBs

Then 100 Burpees

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

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

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Weekly WOD

  • 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.
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Free Weekly WOD

  • 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.
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Free Weekly WOD

  • 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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