SeaLab Fitness

EMOM 20 min @ 155lbs (first time doing this, will definitely add probably 20 more lbs next time) Power Clean + Front Squat + Push Jerk + Front Squat + Split Jerk 3 Rounds Ski Erg x 500 meters Deadlift @ 220 x 12 Box… Read More

20.1 – 10 rounds @ 95lbs (15 min time cap…) Ground-To-Overhead x 8 Bar Facing Burpess x 10 Time: 16:21

Squat 225 x 10 245 x 10 265 x 10 315 x 3 315 x 3 315 x 3 Front Squat  4 sets: 225 x 5 DB Bench 4 sets: 55s x 20

4 Rounds: Assault Bike x 15 cals (3)/ 10 cals (1) KB Swing @ 62lbs x 20 Burpees x 15 DB Snatch @ 55lbs x 10 (5 each) Box Jump @ 36″ x 10

Bench 135 x 10 185 x 10 205 x 5 225 x 10 235 x 7 245 x 5 245 x 5 245 x 5 Squat 225 x 10 245 x 10 265 x 10 275 x 10 Deadlift 4 sets: 225 x 10

Spooky Szn 5 Rounds: Assault Bike x 15 cals + 1 Round of DT (DLx12, Hang Clean x 9, Push Jerk x 6) 3 Rounds: DB Bench @ 55lbs x 20 + DB Bent Over Row x 15 each arm + Pullups 10/8/6 Pool PT… Read More

Assault Bike Ladder: 10 sec sprint/50 rest 20 sec sprint/40 rest 30 sec sprint/30 rest 40 sec sprint/20 rest 50 sec sprint/10 rest Go back down from there Then 10 Rounds: Assault bike 10 cals + 10 hand release pushups Then DB Bench: @ 55lbs… Read More

09/27 5 Rounds KB Swing @62lbs x 20 Burpee x 15 KB Snatch @62lbs x 10 (5 each) Box Jump 30″ x 10 09/28 Squat 225 x 10 245 x 10 265 x 10 285 x 8 Front Squat 155 x 5 175 x 5… Read More

Quick/easy day. PT test tomorrow… 5 Rounds: Assault Bike x 10 Cals DB Snatch @ 55lbs x 10 (5 each side)  

800 meter run – 2:56 800 meter run – 2:56 400 meter run – 1:27 400 meter run – 1:16