SeaLab Fitness

5 Rounds KB Clean/Press x 20 each arm Goblet Squat x 20 KB Swing x 20

3.5 miles running

Morning: 30 minutes: Row 30 seconds on/30 seconds off Evening: DB Bench/Curl Press 50s x 12 Curl/Press x 10 @ 30 lbs 60s x 12 Curl/Press x 10 @ 30 lbs 70s x 12 Curl/Press x 10 @ 30 lbs 75s x 12 Curl/Press x… Read More

10 Rounds Burpees over barbell x 5 Push-Press @ 132 lbs x 5 Pull-Up/Push-Up/Sit-Up Pyramid 1 pull-up + 2 push-up + 3 sit-up 2 pull-up + 4 push-up + 6 sit-up 3 pull-up + 6 push-up + 9 sit-up … 10 pull-up + 20 push-up… Read More

Morning: 4.48 mile run – 35:57 Evening: 6 Rounds KB Thrusters x 6 @ 53lbs Burpee Broad Jump x 25 meters Walking Lunges x 25 meters Pull-Ups x 6 4 Rounds w/ buddy Farmers Carry x 100 meters @ 53lbs Core/Plank until buddy finishes

4.35 mile run – 35:21

10 minute EMOM Clean + Front Squat + Push Press x 3 @ 132lbs 4 Rounds KB Swing x 20 @ 62lbs Over the shoulder med ball toss x 10 @ 40lbs Core 4 Count Flutter Kicks x 30 Leg  Raises x 30 Toe Touches… Read More

4 mile run – 33:16

Squat 225 x 10 245 x 10 265 x 8 285 x 4 Dips 4 x 15 DB Bench 45s x 12 DB Curl/Press x 12 55s x 12 DB Curl/Press x 12 60s x 12 DB Curl/Press x 12 65s x 12 DB Curl/Press… Read More

5 Rounds Jacob’s Ladder x 100 feet Walking Lunges x 20 each leg 5 Rounds Jacob’s Ladder x 100 feet Push-Ups x20 5 Rounds Jacob’s Ladder x 100 feet Pop Squats x 20 5 Rounds w/ buddy Jacob’s Ladder x 20 calories Plank and/or core… Read More