SeaLab Fitness

5 Rounds Front Squat @ 220lbs x 3 DB Press @ 65lbs x 3 each arm 5 Rounds Power Clean @ 132lbs x 15 Elevated Pushup x 15 5 Rounds Box Jump @ 35″ x 10 Pullup x 5 GHD Situp x 5 Then 21-15-9 … Read More

4 Rounds @ 132lbs Deadlift x 5 Push Press x 5 Back Squat x 5 Reverse Lunge x 5 each leg Assault Bike x 25cal Ski Erg x 25cal Row x 25cal

Squat 225 x 10 275 x 5 315 x 5 335 x 2 315 x 5 315 x 5 315 x 3 Strict Press 5 sets: 135 x 5 Hang Clean 5 sets: 155 x 10 Front Squat 3 sets: 225 x 5 Deadlift 225… Read More

30 min Ski Erg x 30sec on/30sec off

02-11-20 10 min EMOM @ 185lbs Power Clean x 1 + Hang Clean x 2 10 min EMOM @ 185lbs Deadlift x 3 + Hang Clean x 2 5 min EMOM @ 315lbs Deadlift x 5 5 min EMOM Assault Bike x 10cal 5 min… Read More

Squat 225 x 10 245 x 10 265 x 10 275 x 10 225 x 15 Bench/Pullup x 10 135 x 10 185 x 10 225 x 10 225 x 10 225 x 8 Deadlift (4 sets) 225 x 12

DT 155lbs Deadlift x 12 Clean x 9 Push Jerk x 6 Then DB Snatch x 10 (5 each) + Burpee/Box Jump x 15 DB Snatch x 20 (10 each) + Burpee/Box Jump x 15 DB Snatch x 30 (15 each) + Burpee/Box Jump x… Read More

Barbell Thruster 45lb x 100 KB Swing 53lb x 80 Burpee Box Jump x 60 Pull Up x 40 Ground to OH 132lb x 20

Bench + Push-ups 185 x 10 + 20 pushups 215 x 10 + 20 pushups 225 x 8 + 20 pushups 235 x 5 + 20 pushups 235 x 3 + 20 pushups Push Press + Pull-ups 4 sets: 155 x 5 + 8 pullups… Read More

02-02 9 mile ruck run – 1:41:11 02-03 10 min EMOM @ 185lbs Clean + Front Squat + Hang Clean Then 8 Rounds: Mr. Spectacular @ 53lb KBs x 5 OH KB Walk @ 53lbs x 25 meters KB Swing @ 53lbs x 25 Farmer… Read More