Baseline: Pre SOP, Box Breathing, ROM, Run 800m, Row 500m, Run 400m, Row 250m, Warm up to 135# Power Clean. Work Capacity: 10 Power Cleans 135# Row 1000m 10 Clean and Jerks 135# Run 800m 10 Power Snatch 135# Row 500m 10 Deadlift 135# Run 400m 50 Bar Facing Burpees Durability: 30 min Warrior Yoga, […]
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Baseline: Pre SOP, Box Breathing, ROM, 3 Rounds: 2 Min Plank Hold, 1 Min Bar Hang, 10 Diamond Push Ups, 10 Dead Hang Pull Ups. Work Capacity: 50m Overhead Walking Lunge 45/35# Bar 400m Run 100 4 Count Flutter Kicks 400m Run 50 Weighted Step Up Sand Bag Back Rack 60/40# 400m Run 100 Sledge […]
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Baseline: Pre SOP, Box Breathing, ROM, 1000m Row, 20 Alt 1 Arm Dumbbell Snatch 45/25#, 5 Rounds of 5 Dead Hangs with 4 Second Deficit (120 sec rest between rounds). Work Capacity: With a 30/20# Pack or Vest Run 800m to Hill or Stairs 5 Min Of Hill or Stair Sprints, only run timer while […]
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Baseline: Pre SOP, Box Breathing, ROM, 3 Rounds; 500m Row, 5 overhead squats 65/45#, 5 push press 65/45#, 10 alt walking lunge w/bar on back rack. Work Capacity: 400m Run 10 Overhead Squats 115/75# 800m Run 20 Alt Walking Lunge w/bar on Back rack 800m Run 10 Curtis P’s 400m Run 20 Ground to Overhead […]
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Baseline: Pre SOP, Box Breathing, ROM, Pre-SOP and Box Breathing, then ROM Drills. Row 500m, 20x strict press, row 500m, 10x strict HSPU. Work Capacity: Swim 1000m (sub 2000m ROW) Run 2 Miles Max Push Ups (Burn Out Sets) Max Pull Ups Max Sit Ups Durability:5 Mile Ruck 50#/30# Uneven Terrain, Hydrate Fuel.
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Baseline: Pre SOP, Box Breathing, ROM, 5 Rounds 10X Sand Bag Cleans, 25M Shuttle Sprint w Bag. Work Capacity: 2 Rounds for Time (You have 4 min per station, each member must complete all the reps and you must move as a team, 1 burpee penalty at the end for every rep missed in the […]
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Baseline: Pre SOP, Box Breathing, ROM, 3 Rounds Barbell Complex with Burpee chaser (65-95#) Work Capacity: Complete the Following in one hour. SEALFIT Total: Work up to 1RM of Bench, Back Squat, Push Press, Deadlift. Then: 10k run. Durability: Warrior Yoga, Hydrate, Fuel.
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Baseline: Pre SOP, Box Breathing, ROM, Row 500 M then 3 Rounds of 10 Clapping Push ups, 15 Ring Rows, 20 Power Cleans Work Capacity: Complete the Following for Time 10 Rounds 5 Power Snatches 115/75# 400M Run 5 Power Cleans 400M Run Durability: 50 4 Count Mtn Climbers, 50 4 Count Flutter Kicks, […]
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Baseline: Pre SOP, Box Breathing, ROM, 4 Rounds; 25 Sit Ups, 25 Push Ups, 20 Walking Lunges Work Capacity: Complete the Following for Time 50 Cals on Airdyne or 150 Cals on Rower 50 Overhead Walking Lunges 95#/65# 40 Cals on Airdyne or 120 Cals on Rower 40 Overhead Walking Lunges 30 Cals on Airdyne or […]
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