SeaLab Fitness

01-30 4 mile ruck/hike 01-31 3 Rounds Thruster @ 115lbs x 15 Chest to Bar x 9 Assault Bike x 10cals Then 21-15-9 OH Squat @ 88lbs Toes to Bar

Morning 5 Rounds: Pull-up x 10 Strict Shoulder Press 10 x 95lbs 10 x 115lbs 10 x 125lbs 5 x 135lbs DB Bench 10 x 55lbs 10 x 65lbs 10 x 75lbs 10 x 75lbs Seated Curls 10 x 50lbs (x4) DB Bent Over Row… Read More

5 Rounds Power Clean @ 198lbs x 5 Glute Ham Raise x 5 5 Rounds Power Snatch+OHS @ 110lbs x 5 DB Snatch @ 55lbs x 5 each arm

01-19 10 mile ruck @ 40lbs – 1:53:06 01-20 Squat 225 x 10 225 x 10 255 x 10 255 x 10 Hang Clean 135 x 10 165 x 10 185 x 10 185 x 10 Deadlift 225 x 10 245 x 10 245 x… Read More

10 Rounds Power Clean x 10 @ 155lbs Burpee + Pullup x 10

Work up to 1RM Front Squat 1 x 300lbs 3 Rounds for time. 15 min cap Run x 400m Thruster x 15 @ 95lbs Pull-Ups x 9 9min 13 sec  

5 Rounds for time – 7ish minutes Snatch x 7 @ 115lbs Wall Ball x 7 @ 20lbs Toes-to-Bar x 7

Work up to 1RM Hang Power Clean – 235lbs Work up to 5RM Bench Press – 245lbs 4 Rounds – Max Row: 30s on/ 30s off

10 min to complete each set (0:00, 10:00, 20:00, 30:00) – faster finish more rest. A. Wall Ball 20lbs x 15 B. Box Jump 24″ x 15 C. KB Swing 53lbs x 15 D. Burpee x 15 E. Double Unders x 60 Then E. >… Read More

10 mile run – 1:25:02