SeaLab Fitness

4 Rounds: 6 way barbell complex @ 110lbs  Deadlift x 6 Bent Over Row x 6 Hang Clean x 6 Front Squat x 6 Push Press x 6 Back Squat x 6 Pull Up x 6 Deadlift  220 x 15 220 x 15 220 x… Read More

4 Rounds Double KB Swing x 10 Double KB Snatch x 10 Double KB Front Squat x 10 Double KB Clean/Press x 10 KB Push-Ups x 10 Double KB Bent-over-row x 10

100 pull-ups 200 push-ups 300 air squats

3.5 mile run – 27:19

4 Rounds: 8-10-12-14 reps Clean/Press @ 100lbs 30 sec – 1 min rest Fatbell Bench Press @ 62lbs Burpees 30 sec – 1 min rest KB Swings @ 80lbs Pull-Ups 30 sec – 1 min rest   400 meter walking lunges

Morning: 50 pullups & 2 mile run Evening: Forearm fryer: Everything @ 26lbs Rogue fatbells 10 Renegade Manmakers + 2 min weighted step ups 9 Renegade Manmakers + 2 min weighted step ups 8 Renegade Manmakers + 2 min weighted step ups …. 1 Renegade… Read More

Morning: 4.5 mile ruck run @ 50lbs – 44:43 (9:57 average) Evening: 7 Rounds @ 53lb KBs: Mr Spectacular x 5 + OH Carry 25 meters + KB Swing x 25 + Farmer’s Carry 25 meters 4 Rounds 30/30: Sled Push Mountain Climbers Over-the-shoulder Med… Read More

4 Rounds: @ 95lbs Deadlift x 5 Push-Press x 5 Squat x 5 Reverse Lunge x 5 each leg Rower x 25 cals Ski x 25 cals

250 meter row + 20 burpees 250 meter row + 19 burpees 250 meter row + 18 burpees … 250 meter row + 1 burpee Goal is to get the row in 55 seconds or less

1-6-1 Pull-Up ladder 3 Rounds @ 35lb KBs: Double KB Swings x 10 Double KB Snatch x 10 Double KB Front Squat x 10 Double KB Clean/Press x 10 Push-Ups x 10 Duble KB Bent Over Row x 10   01-09-19 REST DAY