SeaLab Fitness

Operator Fitness Day #1. W/u KB rack carries + step ups Focus Circuit – Six rounds: 10 reps DL @ 215# + 400m run.

Joe DeFranco BB Workout because off day Dynamic w/u Then: 1a  – 5×5 push ups to box 1b – 5×10 pull aparts 2a – 4×6 DB incline bench with a 5sec negative 3a – 4×10 pull ups 3b – 4×15 Incline DB fly 4a –… Read More

“He’ll Raise Your Taxes” Three rounds: 400m sprint at 6% incline 15 burpees Then: 10-9-8-7-6-5-4-3-2-1 KB Swings x2 (i.e. 20-18-16, etc) Elevated Push ups Sit ups x2 Dips Pull ups Great work out; definitely burned enough calories for unashamed IPAs.

Dynamic W/u Then: Squat – 1×5 @ 195, 1×5 @ 225, 1×5 @ 255, 1×20 @ 120# Then: Press – 12×5 @ 120# Then: Five rounds: 5 chins @ 40# 20 face pulls 20 shrugs @ 50#

Dynamic W/u Then: Deadlift – 1×5 @ 235, 1×5 @ 265, 3×5 @ 295# Then: Bench – 1×5 @ 165, 1×5 @ 185, 5×5 @ 205# Then: Five rounds 20 curls 10 bent over row 10 reverse hyper

Dynamic W/u Then: Squat – 1×5 @ 190, 1×5 @ 225, 5×5 @ 245# Then: Press – 1×5 @ 120, 1×5 @ 135, 1×5 @ 150, AMRAP @ 120# (10) Then: 50 chins 50 dips 50 pull aparts

OTF: 15 min run: Variable speeds and inclines 15min row: 15 strokes + 15 ground to OH press med ball squat (decrease by 1 rep each set). Weight floor: 25/20/15/10 reps KB swingsPull upsDipsAfter each round – 5ea arm KB snatch

Shit got spooky and I ran for 30min around the east side.