SeaLab Fitness

12 min of work; 30 seconds on 30 seconds off of each. 3 rounds for a total of 12 minutes. 30 seconds Sled Push @ 135lbs 30 seconds of Plank 30 seconds of KB Swings @ 53lbs 30 seconds of Bear Crawls   250 yards:… Read More

Morning: Forced PT test 2 min pushups: 90 2 min situps: 84 2 mile run: 13:24 Evening: 30 min AMRAP. Did my best to go nonstop but people kept trying to get all up in my shit. Clean & Press @ 115lbs x 5 Burpees… Read More

Columbus Day grinder. Did this one with a buddy who not only shares my love of self destruction, but has mastered it. He critiqued/tweaked what I thought would be a good workout and turned it into this. He is very big on changing your plane… Read More

4 mile run Bench: 135 x 10 185 x 10 205 x 5 5 x 5 @225 DB Incline: 60s x 12 Curl press x 10 @25lbs 70s x 10 Curl press x 10 @25lbs 80s x 8 Curl press x 10 @30lbs 80s x… Read More

Pull-Up ladder 1-6-1 Deadlift: 245 x 10 265 x 10 265 x 10 265 x 10 5 Rounds: Sled Push 50 yards @ 90 lbs KB Swings @ 53lbs x 20 Clean/Press @ 110lbs x 5 KB Reverse lunge x 5 each leg Med Ball… Read More

4 Rounds: Ski Erg x 20 Cals KB Swings @ 53lbs x 20 Oblique Ski Erg x 15 Cals each side Box Jumps @ 36″ x 10 Med Ball Toss Over Shoulder @ 50lbs x 10 Ski Erg x 20 Cals Core: 3 rounds using… Read More

Go to quickie. Long day. 4 Rounds: @ 44lb KBs Double KB Swing x 10 Double KB Snatch x 10 Double KB Front Squat x 10 Double KB Clean/Press x 10 Double KB Bent Over Row x 10 Double KB Push-Up x 10

30 minute AMRAP: 50 yard sled push @90lbs Clean and Press @110lbs x 5 KB swings @53lbs x 20 Over the shoulder med ball toss @50lbs x 10 Made it through 9 rounds Core: 2 sets with 25lb plate Straight arm crunches x 10 V… Read More

5 Rounds: Sled Push 25 yards down and back for speed x 2 with 45lb plate (500 yards through 5 rounds) KB swings x 20 @53lbs KB Single Arm OH carry down 25 yards alternate arm on way back 3 Rounds: Sled Push 25 yards… Read More

Morning:  2.54 mile run Evening: 4 Rounds @ 135lb barbell Deadlift x 5 Push-press x 5 Back Squat x 5 Reverse Lunge x 5 each leg Row x 25 calories Ski x 25 Calories Core: 4 Count Flutter Kicks holding KB overhead x 25 Leg… Read More