SeaLab Fitness

15min run Then: Row: 400-300-200-100-200-300-400. 10x goblet squat between rows @ 60# KB Then: Bench press + 5x pull ups Bench: 8×135, 5×165, 5×185, 5×195, 5×205

Dynamic W/U Then: 5×5 SL squats Then: Back squat: 8 – 135#, 5 – 185, 5 – 215, 5 – 225, 5 – 245 Back squat: 10×10 @ 140#

Dynamic W/U 50 pull ups Then: Press 5×5 @ 65,95,115,135,155 Press 5×4 @ 135 Then: 4×15 DB single arm row @ 65 4×15 barbell row @ 100 Then: 3 rounds KB farmers carry around the gym @ 50#/ SOTS + OHS @ 10# KB bottom… Read More

Operation Burn Off Pizza 30min run at variable speeds Then: 3x100m row 8 burpees & 6 pull ups after each row. Then – 2x150m Then – 1×300

Dynamic W/U Then: 3×5 wall squat, 3×10 bb squat, 3×5 goblet squat, 4x20m OH KB lunge Then: 4×4 power clean @ 135# Then: 500m row – 50 dips – 50 OH DB press @ 40# – 50 step ups – 50 push ups – 500m… Read More

Dynamic W/U Then: 5×5 OH Squat: @ 65,95,105,115,125# 3×5 @ 85# 3×4 @ 95# 3×3 @ 100# 2×2 @ 105# 6×1 @ 115# Then: 5 rounds of 5x Deadlift + 10 split squat jumps. DL @ 225,225,225,250,250# Then: 3x (1-6) Pull up ladder

Dynamic W/u 5×4 DB SLDL @ 60# Then: Deadlift 1×5 @ 135#, 3×3 @ 225,275,295#, 6×2 @ 265# Then: 3 rounds: 4x(30sec on/30sec off) back squat @ 75#. At least 20reps Then: 3×10 RDL @ 115#

Dynamic W/U Then: 5x4ea DB SLDL @ 50# Then: 10×3 power clean 135,165,165,185,185,205,205,185,185,185# Then: 100x KB goblet squat @ 60# Then: 3×10 RDL @ 90#

20min on treadmill at variable speeds and inclines to burn off pizza Rowing block: Start at 250m and decrease 50m each round to 0m. Row – 5x clap push-ups – 10x reverse fly @ 25# – 15x shoulder press @ 25# 10 minute EMOM: clean+Front… Read More

Dynamic W/U Then: Bench press 5×3 @ 165-185-185-205-205# Then: Bench press 10×10 @ 115# Then: 100 dips Then: 100 pull ups Then: 100 push ups