SeaLab Fitness

AM: 3 mile run – 23:27 PM: KB Breathing Ladder @ 53lbs 1-20-1

6 Way Barbell Complex @ 132: 4 rounds Deadlift x 6 + Bent Over Row x 6 + Hang Clean x 6 + Front Squat x 6 + Push Press x 6 + Back Squat x 6 + PushUp x 20 Thruster @ 45lb bar… Read More

Squat: 225 x 10 245 x 10 265 x 10 275 x 10 Hang Clean: 154 x 10 154 x 10 165 x 10 165 x 10 Front Squat: 4 x (132 x 10)  

DT @ 154lbs 5 Rounds for time – 14:00 Deadlift x 12 Hang Clean x 9 Push Jerk x 6 3 Rounds Snatch @ 88lbs x 5 PullUp x 10 Toes To Bar x10 Core w/ 30lb med ball Leg Lift x 40 4 Count… Read More

AM: 4 mile run (32:09) PM: Gym Jones Workout Clean + Front Squat + Hang Clean @ 154lbs One triplet every 30 seconds for 10 min “Those Burpees Suck” PullUp x 10 KB Swing @ 53lbs x 20 Box Jump x 30 PushUp x 40… Read More

DT (5 rounds for time) @ 154lbs: 13:26 12 Deadlift + 9 Hang Clean + 6 Push Jerk AMRAP 12 min:  Clean/Press @ 132lbs x 5 Burpees x 10 Box Jumps x 10 Mountain Climbers x 20 KB Snatch @ 53lbs 35 each side Core w/… Read More

Squat: 225 x 10 245 x 10 265 x 10 275 x 10 285 x 5, 5, 3 3 Rounds: Dip x 20 PullUp x 5 DB Bench: 50s x 12 60s x 12 60s x 12 60s x 12

4 Rounds Double KB Flow @ 44lbs: Swing x 10 Snatch x 10 Front Squat x 10 Clean/Press x 10 PushUp x 10 Bent Over Row x 10   30lb Med Ball Over Head Leg Lift x 40 4 Count Flutter Kick x 20 Toe… Read More

53lb KB KB Snatch x 10 (5 each) Burpee Box Jump Over @ 24″ x 15 KB Snatch x 20 (10 each) Burpee Box Jump Over @ 24″ x 15 KB Snatch x 30 (15 each) Burpee Box Jump Over @ 24″ x 15 KB… Read More

AM: 800 meter run x 2 600 meter run 400 meter run PM: 30 min AMRAP @ 62lb KBs : finished 6 rounds Mr. Spectacular @ x 5 KB Overhead Carry x 25 meters KB Swing x 25 Farmer Carry x 25 meters