Wednesday
If you haven't already, start logging your workouts in a journal! On your phone or in a spiral notebook are both fine- whatever works for you. Don't leave your journal at the gym, though! It will be useful as we continue to progress through the SEAL Training and you have other goals to work on outside of class. For now, just enter the workout and what your "score" was (time to finish, or rounds completed), and the weights and/or modifications you used.
Baseline
Box breathing/ rolling trouble spots/ ROM drills
400m Run
5 Rounds
5 Air Squats
5 GSQ
5 Pushups
5 Situps
Strength
5 Rounds
5 Double Thrusters
Work Capacity
10 min AMRAP
5 Pull-ups
7 Pushups
9 Double FSQ
*Kipping on pullups is fine, but chin must clear the bar! Modify with band, jumping pullups, or ring rows.
Durability
Yoga short form B.