SeaLab Fitness

Dynamic W/u Then: Bench – 3×5 @ 135, 185, 205# 2x 2-3-5 @ 225# Then: Bat wings @ 65# 10x 5sec holds Then: SA OH press 2x 2-3-5 @ 40# Then: 5x barbell Complex 3 reps each of row, clean, front squat, press, back squat,… Read More

OTF with the wife Tread: 5min run for distance (held 6:30 for 2min, 6:00 for 2 min, 5:30 for 1 min) 2.5min base (7:00) pace 3min push (6:30) pace 2min base pace 90sec push pace 90sec base pace 30sec All out (5:00) pace Rower: All… Read More

Dynamic W/u Then: Some KB play Then: Hang Clean to front squat 1×5 @ 135, 3×2 @ 185, 205, 225 Then: Front Squat 5×2 @ 190# Then: Back squat 8x (20sec on/10sec off) @ 135# Then: Press 8x (20sec on/10sec off) @ 95#

Dynamic W/u Then: Bench press – 1×5 165, 1×5 185, 1×5 205, 1×5 215, 1×5 225 Bat wings – 2×5 10sec hold @ 60# KB One arm press – 2×2-3-5 53# Barbell Complex – 3×3 reps of each: row, clean, front squat, press, back squat,… Read More

Squat play x2 “Those Burpees Suck” 10 pull ups + 20 KB swings + 30 box jumps + 40 push ups + 50 sit ups + 60 burpees + 10 pull ups Stretched and rolled afterward for the mobility

OTF Run – alternating a push pace, all out pace, and walking recovery. Row – 15 jump squat, 15sec iso squat hold between distances 300-250-200-200-150-100m Floor – push ups and KB work

Operator Fitness Day #1. W/u KB rack carries + step ups Focus Circuit – Six rounds: 10 reps DL @ 215# + 400m run.