1.4.2017

Yoga is back!  An important part of the SEAL training is... you guessed it... yoga.  Improving your mobility, flexibility, breath and focus will help you improve on your workouts, too!  Join Candy at 5:30 this evening!

Wednesday

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 is fine ONLY if you are already able to do a strict pullup, and chin must clear the bar.  Modify with band, jumping pullups, or ring rows

Durability

Active stretching

1.3.2017

Great start to the SEAL training today!  We had an awesome turnout all day... stick with it, folks!  I can't wait to see where you are in 8 weeks! 

Tuesday

Baseline

Box breathing/ rolling trouble spots/ ROM drills

200m Run

40 Mountain Climbers

200m Run

20 Pushups

Work Capacity

3 RFT
400m Run

10 Burpees

5/5 Overhead Walking Lunges (20/16 kg)

10 Knees to Elbow (Mod. to V-Ups)

Durability

Active stretch.

1.2.2017

SEAL training and Track Your Macros both kick off today!  If you haven't enrolled in Track Your Macros yet, or submitted your intake form, do so ASAP so you can get started and take advantage of the full 8 weeks!

Monday

Baseline

Learn Standard Operating Procedures- box breathing and dirt diving
Rolling trouble spots/ ROM drills

3 Rounds
200m Run
10 Air Squats
10/10 Arm Circles (10 fwd/ 10 bkwd)

Strength

5 Rounds
5 Double FSQ (modify to GSQ)
*Keep it fairly light

Work Capacity (this will be our first assessment)

For time
500m Run
40 Air Squats
30 Butterfly Situps
20 HRPU
10 Pullups (kipping is fine, but chin must clear the bar!  Modify with band, jumping pullups, or ring rows)

Durability

Yoga Hip and Shoulder Mobility.

12.30.2016

Baseline

3 Rounds
Bear Crawl
10 Lunges
10 Ball Thrusters

Then,
400m Run

Work Capacity

4x
100m Sprint
15 Pushups
10 V-Ups
100m Sprint
15 Wall Balls
10 Ring Rows or Pullups
60 sec rest

Durability

Roll / stretch

12.27.2016

Tuesday

Baseline

Bottoms up complex:
3 x per side
1 clean
3 presses
3 OH reverse lunges
swing switch to other side

Then
3/3 TGU

Work Capacity

Double KB Complex :You go, I go
5-4-3-2-1
Suitcase DL
KB Row
Clean
Thruster

Then, you go, I go
5x
5/5 Snatches OR 5 double snatches

Durability

3 Rounds
30 sec Hollow Body
30 sec Plank

12.10.2016

Saturday

Baseline

3 Rounds

5 Pushups

10 Frog Thrusters

10 Ring Rows

30 sec Jumprope

Work Capacity

5 Rounds

2 Wall Walks

4 Broad Jumps

8 Pullups

16 Burpees

32 Situps

Durability

Stretch with bands

12.9.2016

Friday

Baseline

3x
Bear Crawl
10 Ball Thrusters
20 Walking Lunges
20 Jumping Jacks

Work Capacity

60 sec each x 4 Rounds
Rowing
Plank
Air Squats to ball
Ball Slams
Box Jumps
Rest 1 min

Durability

Roll out

12.8.2016

Thursday

Baseline

3X
1/1 Arm Bar
3/3 Bottoms Up Press
3/3 Bottoms Up Lunge
5 Prying GSQ
5 Batwing + Suitcase Deadlift
 

Work Capacity

3x
3 One Arm Swings
3 Squats
3 Presses
*1 TGU
Swing switch to other side and repeat
*Add 1 TGU every round

Rest as needed to maintain form!

Then, You Go, I GO
10x
10 KBS
 

Durability

Stretching

12.7.2016

Wednesday

Baseline

3x
10 Shoulder Taps
20 MountainClimbers
10 Air Squats
100m Run

 

Work Capacity

3x
15 Pushups (amplify in rings)
100m Sprint
30 sec Rest

15 KBS
100m Sprint
30 sec Rest

15 FSQ
100m Sprint
30 sec Rest

15 V-Ups
100m Sprint
30 sec Rest

These are SPRINTS!  Each set should be performed at al all out effort.

Then, 800m row*
* Start your row after you finish your 3 rounds.  If both are taken, work on mobility while you wait for one to become available.

 

Durability

Stretching and mobility

12.6.2016

Tuesday

Baseline

3x
Bear Crawl
1/1 Arm Bar
3/3 Halos
3/3 Windmills
15 sec Prying GSQ

Work Capacity

3x
8-12 Pullups
8-12 HSPU

3x
3/3 TGU
12/12 Snatches

3x
30 sec Hollow Body
30 sec Plank

4x- You Go, I Go
10 Double Thrusters

Durability

30 sec each x 2
Couch Stretch per side
Fig 4 Stretch per side