SeaLab Fitness

5 mile ruck/run @ 45 lbs: 53:47

2 mile run  30 minute AMRAP: Alternated 35/44lb KB. Made it through 3 full rounds Double KB Swing x 10 Double KB Snatch x 10 Double KB Front Squat x 10 Double KB Clean & Press x 10 Double KB Push-UP x 10 KB Bent… Read More

Bench Press 185 x 10 205 x 8 225 x 5 225 x 5 225 x 5 235 x 2 235 x 2 235 x 2 DB Incline Bench Press 60 x 12 70 x 10 80 x 6 85 x 4 DB Bench Press… Read More

3 Rounds: Alternated between 44lbs and 35lbs when I got tired on snatches Double KB Swing x 10 Double KB Snatch x 10 Double KB Front Squat x 10 Double KB Clean and Press x 10 Pushups x 10 Bent Over Rows x 10 Medicine… Read More

Ruck run @ 45 lbs    

4 Rounds: Deadlift: 110 x 5 Push Press: 110 x 5 Squat: 110 x 5 Reverse Lunges: 110 x 5 (each leg) Ski Erg: 25 kcal Rower: 25 kcal Core: 25 4 count flutter kicks 25 2 count opposite V-ups 25 leg lift 25 toe… Read More

Deadlift Warm up 2 sets: 220 x 10 264 x 5 30 pushups 280 x 5 30 pushups 295 x 5 30 pushups 315 x 5 30 pushups 330 x 5 30 pushups Squat 225 x 5 4 count flutter kicks x 40 245 x… Read More

MORNING: goal times are according to Stew Smith; total is 4 mile workout Goal time for 1 mile run is 7:00 1 mile run 6:26 Goal time for jog 1:45 (3 sets) 400 meter run 1:20 400 meter jog 1:45 400 meter run 1:30 400… Read More

MORNING Deadlift Warm Up: 2 sets of 220 x 10 264 x 5 20 pushups 280 x 5 20 pushups 295 x 5 20 pushups 315 x 5 20 pushups 335 x 3 20 pushups Squat Warm up: 185 x 10 225 x 5 25… Read More

MORNING PT DB Bench: 55 x 12 65 x 12 75 x 12 85 x 8 DB Incline: 55 x 12 65 x 10 70 x 7 75 x 5 Squat: 185 x 10 225 x 8 250 x 6 275 x 4 EVENING PT… Read More