SeaLab Fitness

4 Rounds: Deadlift: 110 x 5 Push Press: 110 x 5 Squat: 110 x 5 Reverse Lunges: 110 x 5 (each leg) Ski Erg: 25 kcal Rower: 25 kcal Core: 25 4 count flutter kicks 25 2 count opposite V-ups 25 leg lift 25 toe… Read More

Deadlift Warm up 2 sets: 220 x 10 264 x 5 30 pushups 280 x 5 30 pushups 295 x 5 30 pushups 315 x 5 30 pushups 330 x 5 30 pushups Squat 225 x 5 4 count flutter kicks x 40 245 x… Read More

MORNING: goal times are according to Stew Smith; total is 4 mile workout Goal time for 1 mile run is 7:00 1 mile run 6:26 Goal time for jog 1:45 (3 sets) 400 meter run 1:20 400 meter jog 1:45 400 meter run 1:30 400… Read More

MORNING Deadlift Warm Up: 2 sets of 220 x 10 264 x 5 20 pushups 280 x 5 20 pushups 295 x 5 20 pushups 315 x 5 20 pushups 335 x 3 20 pushups Squat Warm up: 185 x 10 225 x 5 25… Read More

MORNING PT DB Bench: 55 x 12 65 x 12 75 x 12 85 x 8 DB Incline: 55 x 12 65 x 10 70 x 7 75 x 5 Squat: 185 x 10 225 x 8 250 x 6 275 x 4 EVENING PT… Read More

Courtesy of Tim Kennedy 4 Rounds @ 95 pounds 5 deadlifts 5 push-press 5 squats 5 reverse lunges (each leg) 25 kcal on assault bike (dropped down to 20 on rounds 3 and 4) 25 kcal on ski (dropped down to 20 on rounds 3 and… Read More

DB Curls 25lbs x 15 25lbs x 10 25lbs x 12 (Hammer grip) 25lbs x 10 (Hammer Grip) Bench 135×20 135×20 135×15 DB Bench 55×12 60×12 65×11 75×6 Squat 135×10 225×8 275×4 135×10

Bench 185×10 205×6 225×5 225×3 225×3 185×5 DB Bench 55×12 65×10 70×8 75×6 DB Incline 55×12 65×10 75×5 70×5 Squat 135×10 225×8 245×6 255×4 Deadlift 225×10 245×10 265×8 305×6

Clean + Front Squat + Hang Clean One triplet every 30 seconds for 10 minutes @ 110lbs “Those Burpees Suck” 10 pullups + 20 KB swings @ 53lbs + 30 box jumps @ 24 inch box + 40 pushups + 50 situps + 60 burpees… Read More

6 Way BB Complex: 6 Deadlift + 6 Bent-over Row + 6 Hang Clean + 6 Front Squat + 6 Push Press + 6 Back Squat + 10 Pushups (Do all in a row without putting the bar down) 4 sets @ 80lbs, 90lbs, 90lbs,… Read More