2.18.2016

The ride-in move is this Friday!  We'll watch "Everest" on the big screen and get in a long, slow ride.  The ride is totally casual- you aren't required to stay the whole time, and you're free to hop off to grab drinks, snacks, or whatever!     Bring your bike, use our trainer, and get in some miles in front of a good movie with great friends!  Non-members can join us for $15 (or $8 if you bring your own trainer).  Sign up now on the schedule page!  Keep in mind,  that you're free to use the rowers, as well, or just come roll out during the show!

Thursday

Baseline
Box breathing/ rolling trouble spots
ROM drills

2 Rounds
15 Good Mornings
6/6 Step Ups
Bear Crawl 10m

3 Rounds
15 Deadlifts
15 Box Jumps

Work Capacity
For Time
15 Double Thrusters
200m Run
20 Double Thrusters
400m Run
30 Double Thrusters
800m Run

Durability
100 Situps

Yoga or active stretch.

Record workout results in training journal.
Continue with all weekly goals so far, and remember to create a daily goal to focus on each morning, and record it in your journal.

2.17.2016

Wednesday

Baseline
Box breathing/ rolling trouble spots
ROM drills

400m Run
3 Rounds
5 HSPU (mod to pike pushups)
10 Pushups
60 sec Jumprope

Strength
10 Rounds
3 Push Press

Work Capacity
20 min AMRAP
3/3 TGU
5 Clapping Pushups
7 Ring Rows
100m Sprint

Durability
50 Leg Levers (straight leg raises)
50 Situps

Yoga shoulder mobility.

Record workout results in training journal.
Continue with all weekly goals so far, and remember to create a daily goal to focus on each morning, and record it in your journal.

2.16.2016

Tuesday

Baseline
Box breathing/ rolling trouble spots
ROM drills

3 Rounds
200m Run
5 Single Arm Cleans + 5 FSQ + 5 Push Press
Repeat other side
5 Pushups

Work Capacity
For Time
800m Run
15 Double Clean and Press, AHAP
800m Run

Durability
Tabata Sprints

Yoga or active stretch.

Record workout results in training journal.
Continue with all weekly goals so far, and remember to create a daily goal to focus on each morning, and record it in your journal

2.15.2016

Week 7

Goal of the week- Positive internal dialogue

Be mindful of negative self talk and stop it in it’s tracks.  Replace these thoughts with positive ones every time they arise.

What you say to yourself matters.  We always tell our kids they can do anything they believe they can, and it’s something we need to remind ourselves, as well!  

Working on your thought patterns can be quite difficult, but it is an extremely valuable skill to master.  Start by paying attention to your thoughts, and recognize when you start a negative thought pattern.  Then, override those negative thoughts with positive ones.  This isn’t as easy as it sounds, and it definitely takes some practice!  Try this: next time you walk in the gym, see the workout on the board and start thinking, “You want me to do WHAT?!”, switch gears and say something to yourself like, “I’m feeling good and strong… I’ve got this”.  I know this sounds corny and even obvious, but I see you all doubting yourselves all the time!  On the other hand,  I hear you encourage each other constantly during those workouts.  Treat yourself with as much respect as you treat your friends, and give yourself the same amount of encouragement and confidence!   This applies to anything and everything, though; not just our workouts.  

Remember the dirt dives we talked about when we first started the SEAL training programming?  Dirt diving is positive visualization; it’s succeeding in your mind first, so you can then go on to succeed in real life.  This is an extension of positive self talk.  If you can tell yourself that you can do it, and then see yourself do it, you WILL do it!

------------

Monday

Baseline
Box breathing/ rolling trouble spots
ROM drills

400m Run

3 Rounds

10 Air Squats

10 Goblet Squats

10 Lunges

Strength

10 Rounds

3 Double KB Front Squats

Work Capacity

2 RFT

50 Pull-ups

75 Situps

50 OH Squats

75 DU

Durability

3 Rounds

50 4-count Flutter Kicks

50 Leg Levers

Yoga or active stretch.

Record workout results in training journal.
Continue with all weekly goals so far, and remember to create a daily goal to focus on each morning, and record it in your journal.

2.13.2016

Saturday

Baseline
Box breathing/ rolling trouble spots
ROM drills

2 Rounds
200m Run
15 Double KB Cleans

Work Capacity
3 min AMRAP x 5 Rounds
Rest 1 min between each round.
3 Double KB Cleans (or 3/3 single arm)
6 Burpees
9 Situps

*In 3 minutes, complete as many rounds as possible.  Rest 1 min.  Repeat the 3 min AMRAP.  Rest 1 min… etc, until 5 rounds of the AMRAP have been completed, for a total of 15 working minutes.

Durability
3 mile or 30 min run at moderate pace. 

Yoga or active stretch.

Record workout results in training journal.
Continue with all weekly goals so far, and remember to create a daily goal to focus on each morning, and record it in your journal.

2.12.2016

Friday

Baseline
Box breathing/ rolling trouble spots
ROM drills

800m Run
3 Rounds
10 H2H KB Swings
10 Pushups
10 Situps

Strength
10 Rounds
3 Suitcase Deadlift

Work Capacity
For Time
150 Double KB Thrusters (16/12kg)

Durability
3 Rounds
20 Strict TTB (mod to V-Ups)
10 Supermans

Yoga hip and shoulder mobility.

Record workout results in training journal.
Continue with all weekly goals so far, and remember to create a daily goal to focus on each morning, and record it in your journal.

2.11.2016

Thursday

Baseline
Box breathing/ rolling trouble spots
ROM drills

3 Rounds
200m Run
20 KB Swings
10 Squat Jumps
Bear Crawl 10m

Work Capacity
10-9-8-7-6-5-4-3-2-1
Pullups
Pushups
Box Jumps

Durability
Accumulate 2 min hollow body hold.

Yoga or active stretch.

Record workout results in training journal.
Continue with all weekly goals so far, and remember to create a daily goal to focus on each morning, and record it in your journal.

2.10.2016

Wednesday

Baseline
Box breathing/ rolling trouble spots
ROM drills

3 Rounds
200m Run
5 Push Press
5 HSPU (mod to pike pushups)
5 Pullups (mod to ring rows)
5 PVC Shoulder dislocates

Strength
10 Rounds
3 Push Press

Work Capacity
15 min AMRAP
20 Ball Slams
20 Step ups
20m Run

Durability
50 Weighted Situps
30 Good Mornings

Yoga or active stretch.

Record workout results in training journal.
Continue with all weekly goals so far, and remember to create a daily goal to focus on each morning, and record it in your journal.

2.9.2016

Tuesday

Baseline
Box breathing/ rolling trouble spots
ROM drills

3 Rounds
3 Cleans + 3 Snatches + 3 OH SQ- Left Side
Repeat Right
5 Pushups
Bear Crawl 10m

Work Capacity
30:30 x 10 Rounds
ME Snatches (switch sides as desired)

Then
100 DU

Durability
1 mile run for time

Yoga shoulder mobility.

Record workout results in training journal.
Continue with all weekly goals so far, and remember to create a daily goal to focus on each morning, and record it in your journal.

2.8.2016

Week 6

Goal of the week- Focus

Every morning, come up with one goal to focus on.  It can be something you want to accomplish, or something you feel would make the day awesome.  Write it in your journal in the morning, and check it off at night.

Each day is an opportunity to get closer to your goals.  You all should have at least one goal on the board in the gym that you want to accomplish in 2016.  If you haven’t done this yet, then THAT is your first goal- to make a goal!  The only way to work toward your larger goals is to take one step toward them every single day.  So, before you start your day, decide on one thing you can do that will move you in the direction you want to go, and get it down on paper.  

Maybe you have a lot of things hanging over your head that you need to work through, and they don’t have anything at all to do with your 2016 goal.  That’s ok!  Pick one thing that needs to be done, and make that your goal.  Those baskets of laundry that need to be folded may not be part of your goal for the year, but staying on top of those little things DO actually help clear the path for you to keep moving forward.  And it always helps to be able to check that one item off your list in the evening and feel like you have done something productive every single day.  Keep in mind that your goal one day may be to kick your feet up and actually take 15 minutes to yourself and relax.  Doing nothing can be productive for you, too!  Anything that meets a current need or desire, or something that will make you happy counts.  The point is to focus on what is important to you, and to get it done.  Add focus to every single day, to ensure that you use each one to move in the direction you desire to go.   

------------

Monday 

Baseline
Box breathing/ rolling trouble spots
ROM drills

400m Run
15 Air Squats
400m Run
15 GSQ

Strength
10 Rounds
3 Double KB Front Squats

Work Capacity
5 RFT
30 Situps
20 KB Swings
10 Box Jumps

Durability
3 Rounds
60 sec Plank
10 Good Mornings

Yoga hip mobility.

Record workout results in training journal.
Continue with all weekly goals so far, and remember to create a daily goal to focus on each morning, and record it in your journal.