SeaLab Fitness

15min AMRAP 65lb DB Clean/Press x 5 each arm Goblet Squat x 10 9 rounds rest 5 min 5 Rounds no rest Burpee x 10 400m run rest 7 min Then 400m run DB snatch x 8 each arm 400m run DB snatch x 16… Read More

10 rounds DB Snatch @ 65lb x 5 each arm Double under x 20 3 rounds KB plank @ 35lb x :30 each side DB death march @ 65lbs x 50′

20 min AMRAP Sandbag Thruster @ 100lb x 4 Toes to Bar x 6 Double Under x 24 21-15-9 Sandbag OHS @ 65lb Toes to Bar

04-06 12 min AMRAP Double Unders x 20 KB Snatch x 10 each arm Lost track but definitely got 8 possibly 9 rounds 04-07 5 Round Sandbagger Single Leg RDL + Row @ 100lb x 5 each Reverse Lunge + Good Morning @ 100lb x… Read More

1600m run – 6:26 800m run – 3:16 400m run – 1:35 5 Rounds Sandbag Workout Curl/Press x 10 Get Ups x 5 each side Sumo High Pulls x 10 Clean x 10 KB Pull Throughs x 20 Finisher Sandbag Suitcase carry x 100 yards… Read More

Murph – 54:38

10 Rounds no rest – 33 min  400m run Pullup x 5 Pushup x 10 Leg Raises x 15

5 Rounds Sandbag Squat @ 100 x 15 Sandbag Walking Lunge @ 100 x 20 Burpee Broad Jump x 10 Pullup x 7 Spiderman Pushup x 20 Sandbag Devil Press @ 65 x 10  

Sandbag ish 4 Rounds w/ 100lb (not the run) Front Squat x 15 Bent Over Row x 15 Forward/Reverse Lunge combo x 5 each direction each leg Over The Shoulder toss x 10 800m run (3:07, 3:11, 3:16, 3:21)

DIY sanbag day. Made a 65lb and 100lb SOB 5 Rounds Sandbag Getup @ 65lb x 5 each side Sandbag Devil Press @ 65lb x 10 Sandbag Clean @ 100lb x 10 Sandbag Push Press @ 100lb x 10 KB Pull Throughs @ 35lb x… Read More