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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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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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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- 25 4 Count Mountain Climbers
- 10 Dead Lifts 185/135#
- 400M Run
- 5 Squat Cleans 185/135#
- 500M Row
- 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.
- 100 DU’s
- 25 Goblet Squats 53/35#
- 25 KB Swings 53/35#
- 200m Farmer Walk 53/35# KBs
Then 100 Burpees
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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