SeaLab Fitness

4 Rounds Triplet (Clean/Front Squat/ Push-press) x 5 Burpees x 10 KB Reverse Lunges in racked position x 5 each leg KB Bent Over Row x 10 each arm KB Swing x 20 KB Overhead Carry 50 yards Med Ball Toss Over Shoulder x 10… Read More

4 mile run: 34:22

5 mile run: 42:11

30 Minute AMRAP: KB Thrusters x 5 Sand Bag TGU x 6 Mountain Climbers x 20 Wall Ball x 20 Med Ball Slams x 10 Toes to Bar x 5 Ski Erg x 20 KCals Med Ball Toss x 10 Core: Hanging Knee Raises x… Read More

30 Minute AMRAP: Made it through 3 Triplet (Hang Clean/Front Squat/ Push-Press) x 5 (1st round: 132 then dropped to 110) Burpees x 10 KB Sumo Deadlift x 10 (70lb) KB Farmers Carry 50 yards (70lbs) KB Swing x 20 (53lbs) KB Overhead Carry 50… Read More

5 mile ruck/run @ 45 lbs: 53:47

2 mile run  30 minute AMRAP: Alternated 35/44lb KB. Made it through 3 full rounds Double KB Swing x 10 Double KB Snatch x 10 Double KB Front Squat x 10 Double KB Clean & Press x 10 Double KB Push-UP x 10 KB Bent… Read More

Bench Press 185 x 10 205 x 8 225 x 5 225 x 5 225 x 5 235 x 2 235 x 2 235 x 2 DB Incline Bench Press 60 x 12 70 x 10 80 x 6 85 x 4 DB Bench Press… Read More

3 Rounds: Alternated between 44lbs and 35lbs when I got tired on snatches Double KB Swing x 10 Double KB Snatch x 10 Double KB Front Squat x 10 Double KB Clean and Press x 10 Pushups x 10 Bent Over Rows x 10 Medicine… Read More

Ruck run @ 45 lbs