SeaLab Fitness

6 way Barbell Complex: 6 Rounds Deadlift x 6 Bent Over Row x 6 Hang Clean x 6 Front Squat x 6 Push Press x 6 Reverse Lunge x 6 each leg Pull Ups x 6   Leg Lifts x 25 4 Count Flutter Kicks… Read More

First time back in the gym after a month of copenhagen and chain smoking camel crush cigs in the woods of North Carolina… 30 min buddy AMRAP Buddy 1: 10 burpees + 25 meter walking lunges + 10 burpees + 25 meter walking lunges Buddy… Read More

5 Rounds w/ buddy. 3 minutes to complete, any extra time is break before switching with partner. 1. Air Squats x 20 Lunges x 20 (10 forward/10 reverse) Split Squats x 10 Jump Squats x 10 2. Scotty Bob’s (Push Up/Fatbell row/Push Up/Fatbell row) x… 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 x 20 5 Rounds Jacob’s Ladder x 100 feet Pop Squats x 20 5 Rounds w/ Buddy Jacob’s Ladder x 20 calories Plank/Core… Read More

35lb KB Snatch x 100 (each arm) High Pulls x 100 (each arm) Straight Arm Sits x 50 (each arm) Sumo DL x 200

Gyms closed. Shitty weather. 35lb KB room workout Clean & Press x 100 (each arm) Goblet Squat x 200 KB Swing x 200 Bent Over Row x 100 (each arm) Jumping Jacks x 200

Clean & Press 132 x 8 132 x 8 132 x 8 132 x 8 Deadlift 245 x 10 265 x 10 285 x 10 310 x 6 Front Squat 132 x 10 132 x 10 132 x 10 132 x 10

Didn’t sound too hard; was hard. Jacob’s Ladder x 5 min Row x 5 min Bike x 5 min Jacob’s Ladder x 4 min Row x 4 min Bike x 4 min … Jacob’s Ladder x 1 min Row x 1 min Bike x 1… Read More

10 min EMOM @ 132lbs Hang Clean x 3 + Front Squat x 3 + Push Press x 3 5 Rounds 50 meter sled push @ 90lbs 50 meter farmer’s carry @ 70lb KBs 50 meter OH med ball carry @ 50lbs 50 meter walking… Read More

Palin in 2012! (1) Run 400 meters TGU x 10 each arm @ 35lbs Jumping Lunges x 40 (20 each leg) Run 400 meters TGU x 7 each arm Jumping Lunges x 30 (15 each) Run 400 meters TGU x 5 each arm Jumping Lunges… Read More