30 seconds on 30 seconds off 10 rounds of each exercise Ski Erg Rower Assault Bike 15 min (partner holds plank until next guy finishes exercise) alternate exercises each round 100 meter KB farmers carry @ 53lbs 100 meter KB OH carry @ 35lbs
400 meters: 26lb KB. Do not drop the weight until cumpletion. 5 KB walking lunges each leg + 5 KB shoulder press 5000 meter row
4.5 mile ruck run at 70lbs 53lb KB/Body weight jumps 10 KB front squats/ 1 squat jump 9 KB front squats/ 2 squat jumps 8 KB front squats/ 3 squat jumps 7 KB front squats / 4 squat jumps … all the way to 1/… Read More
Morning: DB Bench: 55s x 12 Curl/Press x 10 65s x 12 Curl/Press x 10 75s x 12 Curl/Press x 10 85s x 10 Curl/Press x 10 90s x 6 Curl/Press x 10 DB Incline: 65s x 12 70s x 8 70s x 8 70s… Read More
The Murph: 1 mile plate carrier run 100 pull-ups 200 push-ups 300 air squats 1 mile plate carrier run
6 Rounds: Did the first 2 rounds w/ 110 lbs and the last 4 rounds w/ 122 lbs Don’t put barbell down until the round is complete. Forearm explosion. Deadlift x 6 Bent Over Row x 6 Hang Clean x 6 Front Squat x 6… Read More
30 minute AMRAP: Completed 8 rounds Mr. Spectacular @ 53lbs x 5 KB OH Walk x 25 meters KB Swing x 25 Farmer Carry x 25 meters 15 minute AMRAP: Completed 5 rounds 300 meter run on treadmill Walking Lunges x 50 meters
Ruck Run 45lbs to track 1.94 miles – Time: 19:51 (Drop ruck. 1-2 min rest/water) 3 mile run – Time: 23:45 (Walk cool down lap) Ruck Run back 1.81 miles – Time: 22:50
EMOM 10 min: 10 reps goblet squat @80lbs Incline DB Bench/Burpees @ 50lbs: 10 reps bench/1 burpee 9 reps bench/2 burpees 8 reps bench/3 burpees 7 reps bench/4 burpees 6 reps bench/5 burpees 5 reps bench/6 burpees 4 reps bench/7 burpees 3 reps bench/8 burpees… Read More
“Girl Farts” 1000m row 10 renegade row manmakers 900m row 9 renegade row manmakers 800m row 8 renegade row manmakers 700m row 7 renegade row manmakers 600m row 6 renegade manmakers 500m row 5 renegade manmakers 400m row 4 renegade manmakers 300m row 3 renegade… Read More
SeaLab Fitness 