SeaLab Fitness

Pool PT  “Partners In Pain” x 5 50 meter fin while parter does flutter kicks w/ fins Pool comp. events: Hands and Feet restrained Bobs  x 5 minutes Surface Float (face down) x 2 minutes 50 meter “swim” Sprints: 100 meter x 5  

53lb KB – Time = 21:56 KB Snatch x 10 right arm KB Snatch x 10 left arm KB Thruster x 10 KB Snatch x 9 right arm KB Snatch x 9 left arm KB Thruster x 9 ….. KB Snatch x 1 right arm… Read More

20 min KB EMOM @ 53lbs Minute 1: Max reps of KB floor press (Right) Minute 2: Max reps of bent over row (Right) Minute 3: Max reps of KB floor press (Left) Minute 4: Max reps of bent over row (Left) Rest 4 minutes… Read More

AM: 800 meter x 4 (1:1 work:rest) 2:57 2:59 3:11 3:14 PM: 3 Rounds Pull-Up x 5 Ball Slams x 20 Tire Flips x 1 minute Push-Up x 40 Tire Slams w/ Sledge x 1 minute Burpee x 15 Goblet Squat x 1 minute

1000 meter row + 10 Man Makers 900 meter row + 9 Man Makers 800 meter row + 8 Man Makers …. 100 meter row + 1 Man Maker

KB Snatch to burpee @ 53lbs x 50 each arm Single Arm KB Turkish Sit-UP @ 35/44lbs x 50 each arm Bottoms Up KB Press @ 26lbs x 30 each arm

Double DT @ 154lbs – 39:04 10 Rounds Deadlift x 12 Hang Clean x 9 Push Jerk x 6

4 Rounds Barbell Complex @ 115lbs Deadlift x 6 Bent Over Row x 6 Hang Clean x 6 Front Squat x 6 Push-Press x 6 Back Squat x 6 Push-Up x 10 Hang Clean 154 x 8 166 x 8 177 x 8 188 x… Read More

Buddy Tire Slam alternate every minute for 10 minutes 4 Rounds Ski Erg x 500 meter Thrusters @ 26lbs x 10 Burpees x 10

3 Rounds KB Swing @ 53lbs x 40 Box Jumps x 40 KB Thruster @ 26lbs x 40 Push-Ups (feet elevated) x 40