SeaLab Fitness

Morning-  4.5 mile ruck/run @ 45lbs – 46:19   Evening – 4 Rounds: 8 reps, 10 reps, 12 reps, 14 reps. Rest goes from +/- 30 for the first two rounds to +/- 1 min for the last two rounds. Clean + Front Squat + Reverse… Read More

60 minute AMRAP: 500 meter row 25 KB swings @ 53lbs 25 walking lunges each leg 25 KB Bent over rows @ 35lbs 25 Push-Ups 25 Dead Bugs 100 meter farmers carries @ 70lbs   Made it through 5 rounds. Farmers carries ruined my life.

I’m back from sabbatical. 30 minute AMRAP: 53lb KBs Mr. Spectacular x 5  + 25 meter OH carry + 25 KB swings + 25 meter farmer’s carry 7 Rounds. Getting back into the power endurance after pretty much only running for the last two weeks

30 min sauna Swim: 6 x 100 30/30s for 20 rounds: Med ball slams

20 min EMOM – Pull-Ups x 5 20 min EMOM – Sit-ups x 10 then jumping jacks for the remaining time until next round

4 mile run – 29:59

4 mile run – 30:55

12 mile ruck run @ (roughly) 50lbs – 2 hours 24 minutes

Bench: 135 x 12 155 x 12 185 x 10 205 x 10 225 x 7 230 x 5 230 x 5 230 x 5 230 x 5 235 x 3 Incline DB Bench: 60s x 12 70s x 12 80s x 6 80s x… Read More

TGU 50 x each arm @ 35lbs 10 rounds 5 x pull-ups 10 x push-ups 30 meter farmers carry @ 88lbs