SeaLab Fitness

AM: 3 Rounds Row x 500m Assault Bike x 800m Jacob’s Ladder x 300ft PM: 5 Rounds Front Squat @ 220lbs x 3 KB Military Press @ 53lbs x 3 5 Rounds Power Clean @ 155lbs x 15 Feet Elevated Pushups x 15 5 Rounds… Read More

AM: 4 Rounds 1200m run + 1 min max situps + hanging knees to elbows x 15 then Max reps bench press @ 135lbs – 35 reps Max reps bench press @ 225lbs – 7 reps (ha dead) PM: “Hands Up” 4 Rounds Devil Press… Read More

Row x 30 min easy pace 5 Rounds Double unders x 25 KB Swing x 25

EMOM 10 min – 185/198lbs Power Clean x 1 + Hang Clean x 2 EMOM 10 min – 185lbs Deadlift x 3 + Hang Clean x 2 EMOM 5 min – 315lbs Deadlift x 5 EMOM 5 min  Row x 10 cal EMOM 5 min… Read More

03-03 Pullup x 10 Toes to Bar x 20 Deadlift @ 185lbs x 30 Double Under x 100 Box Jump x 30 Burpee x 20 Hang Clean @ 185lbs x 10 Then 12 min AMRAP: 500m row + 20 Burpees 8 minutes work up to… Read More

800m run x 2 400m run x 2 “Sex Panther” 5 Rounds Power Clean @ 198lbs & 220lbs x 5 Glute Ham Raise x 5 5 Rounds Power Snatch/OHS @ 110 x 5 DB Snatch @ 65lbs x 5 each arm 4 Rounds Assault Bike… Read More

02-27 10 Rounds Double Unders x 20 Ball Slam x 20 KB Swing x 30 02-28 5 Rounds Jacob’s Ladder x 200 feet Double Unders x 30 KB Swing x 20

Doing a bit of a weightless week. My joints hurt 30/30 for 30 min Ski Erg

02-23 4 x 400m run 02-24 50cals/50reps Woodway Treadmill + Assault Bike + Ski Erg + Leg Raises + Ab Wheel 40cals/40reps Woodway Treadmill + Assault Bike + Ski Erg + Leg Raises + Ab Wheel 30cals/30reps Woodway Treadmill + Assault Bike + Ski Erg… Read More

02-20 Deadlift @ 220lbs x 20 Ski Erg x 20cals Deadlift @ 242lbs x 15 Ski Erg x 20cals Deadlift @ 275lbs x 10 Ski Erg x 20cals 02-21 10 min EMOM @ 198lbs Power Clean x 1 + Hang Clean x 2 5 Rounds… Read More