SeaLab Fitness

AM: Clean Pull x 5 + Glute Bridge x 30 seconds + Wall Ball x 5 Clean Pull x 3 + Glute Bridge x 30 seconds + Wall Ball x 5 Clean Pull x 4 + Glute Bridge x 30 seconds + Wall Ball x… Read More

Morning: 50 squats in as few sets as possible. Each break between sets; 10 push-ups, 10 pull-ups and 10 glute bridges. 225 x 10 10 push-ups, 10 pull-ups, 10 glute bridges 225 x 10 10 push-ups, 10 pull-ups, 10 glute bridges 225 x 10 10… Read More

Recovery Run 3.13 miles – 25:22 800 meter cool down – 3:21

KB @ 35lbs Single Arm KB Press x 100 each arm Goblet Squat x 100 Single Arm KB Snatch x 100 each arm KB Windmill x 25 each side Break for an hour-ish 1 mile warm up run – 6:31 5 Rounds Pull-Ups x 5… Read More

Louder Than 10 (11 Rounds) 26:40 Ball Slams x 5 Push-Ups x 10 KB Swings x 15 100 Yard Sprint  

Pool Day Kick x 50 meters Pull x 50 meters CSS x 100 meters – 6 Sets Kick x 300 meters w/ fins CSS x 200 meters w/ fins CSS x 100 meters

DEATH TO INFIDELS 5 Rounds Front Squat x 3 @ 154 lbs Single Arm DB Military Press x 3 (each side) @ 53 lbs 5 Rounds Power Clean x 15 @ 115 lbs Dips x 15 (modified from ring push-ups. Weren’t accessible) 5 Rounds  Box… Read More

Palin in 2012! (modified 500m row instead of 400m run) Row x 500 meters TGU x 10 each side Jump Lunges x 20 each leg Row x 500 meters TGU x 7 each side Jump Lunges x 15 each leg Row x 500 meters TGU… Read More

4 Rounds (First two rounds @ 132 lbs, last two @ 154 lbs) Deadlift x 5 Push-Press x 5 Back Squat x 5 Reverse Lunge x 5 each leg Row x 25 cals EMOM 10 minutes @ 154 lbs Clean + Front Squat x 3… Read More

4.27 mile ruck/run – 47:45