Baseline: Pre SOP, Box breathing, ROM Drills. 4 Rounds – Bar Bell complex increase load 75#-105# Work Capacity: Partner WOD. AMRAP for 20 minutes of: 1st person = 7x hang snatch (75#/55#) 2nd person = max hand release push ups Switch after the snatches are completed. Score will be the # of push-ups for the […]
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If you’ve accepted the challenge that the 20X principle places in front of you—the challenge to prove that you are capable of accomplishing 20 times more, the inevitable question arises: How? And what’s the first step to moving down that path? How do you power up to accelerate to a level of achievement that is […]
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Baseline: Pre SOP, Box breathing, ROM Drills. Then 3 rounds – 50x double unders, 25x air squats, 15x push up, 5x pull up. Work Capacity: “300”. Complete the following for time… 25x pull up 50x deadlift (135#/95#) 50x push up 50x box jump (24in/20in) 50x floor wipers (135#/95#) 50x KB clean and press (16kg/12kg) 25x […]
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Weekly Monster Mash Baseline: Pre- SOP, BB and ROM Drills. Run 800M, then 15 minutes of various Sand Bag Drills (70/40) Stamina / Work Capacity: Teams of two (*) perform AFAP: Run 1 mile 50x Dead Lift (225/155) 100x Box Jump (24/20) 50X Power Clean (155/115) 100X Slam Ball (40/20) 50x Overhead Squat (115 / […]
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In the last two posts, I discussed the use of high-intensity training with functional movements to supercharge your physical training. Now I would like to discuss a third fundamental principle in the SEALFIT program which will allow you to train like Superman (or Superwoman…see end note). That principle is to… Avoid routine by embracing constant […]
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Baseline: Pre-SOP, Box breathing, ROM Drills. Run 800m, then Grinder PT for 30 minutes. Work Capacity: Complete 4 rounds for time of… Run 800m 50x KB swing (32kg/24kg) 40x Jumping Lunges (ea leg = 1 rep) 30x pull up End-Durability: Run 3 miles, Swim 1 mile, Run 3 miles. Scale distance as necessary. Warrior Yoga […]
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Last week we started discussing the bedrock principles of what makes SEALFIT training extraordinarily effective. As I mentioned last week, high-intensity is the secret ingredient. But what you pour that high-intensity into makes a lot of difference. It’s interesting that “High-Intensity Training,” or “HIT,” was central to the training program advocated by the late Arthur […]
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Baseline: Pre- SOP, BB and ROM Drills. Run 800M, then 15 minutes of various Sand Bag Drills (70/40) Stamina / Work Capacity: Teams of two (*) perform AFAP: Run 1 mile 50x Dead Lift (225/155) 100x Box Jump (24/20) 50X Power Clean (155/115) 100X Slam Ball (40/20) 50x Overhead Squat (115 / 75) 100x Burpees […]
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