Workouts
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Daily Workouts
Box breathing/ rolling trouble spots/ ROM drills
3 Rounds
200m Run
5 Cleans + 5 FSQ + 5 Push Press
Repeat other side
5 Pushups
For Time
800m Run
15 Double Clean and Press, AHAP
800m Run
Tabata Sprints
Yoga or active stretching.
We are beginning week 7 of the SEAL training program... only 2 weeks to go! This also marks the end of week 6 of our Track Your Macros program. Be sure to submit your 6 week progress check-in today!
Box breathing/ rolling trouble spots/ ROM drills
400m Run
3 Rounds
10 Air Squats
10 Goblet Squats
10 Lunges
10 Rounds
3 Double KB Front Squats
2 RFT
50 Pullups
75 Situps
50 OH Squats
75 Double Unders
3 Rounds
50 4-count Flutter kicks
50 Leg levers (straight leg raises)
Yoga or active stretch
Box breathing/ rolling trouble spots/ ROM drills
2 Rounds
200m Run
15 Double KB Cleans
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.
3 mile or 30 min run at moderate pace.
Yoga or active stretch
Box breathing/ rolling trouble spots/ ROM drills
800m Run
3 Rounds
10 H2H KB Swings
10 Pushups
10 Situps
10 Rounds
3 Suitcase Deadlift
3 RFT
25 Wall Balls
25 Air Squats
3 Rounds
20 Strict TTB (mod to V-Ups)
10 Supermans
Hip and shoulder mobility.
If you want to pick up fresh, ready-made meals at the gym next week, you need to place your order by 8pm tonight! Find all the info here
Also, if you are on an auto-drafting membership and haven't yet entered your payment information into the new membership system, I need your help to get this done! Your payment amount and date will not change. If you haven't received an email about how to do this, please let me know! And if you'd prefer to bring a voided check to the gym with you, I can take care of it for you :) Thanks, guys!
Box breathing/ rolling trouble spots/ ROM drills
3 Rounds
200m Run
20 KB Swings
10 Squat Jumps
Bear Crawl 10m
10-9-8-7-6-5-4-3-2-1
Pullups
Pushups
Killers (per leg)
Accumulate 2 min hollow body hold.
Yoga or active stretch.
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
10 Rounds
3 Push Press
15 min AMRAP
20 Ball Slams
20 Step ups
100m Run
50 Weighted Situps
30 Good Mornings
Yoga or active stretch
Box breathing/ rolling trouble spots/ ROM drills
3 Rounds
3 Cleans + 3 Snatches + 3 OHSQ- Left Side
3 Cleans + 3 Snatches + 3 OHSQ- Right Side
5 Pushups
Bear Crawl 10m
30:30 x 10 Rounds
ME Snatches (switch sides as desired, modify to swings)
Then
100 DU
1 mile run for time
Shoulder mobility
Box breathing/ rolling trouble spots/ ROM drills
400m Run
15 Air Squats
400m Run
15 GSQ
10 Rounds
3 Double KB Front Squats
5 RFT
30 Situps
20 KB Swings
10 Box Jumps
3 Rounds
60 sec Plank
10 Good Mornings
Box breathing/ rolling trouble spots
ROM drills
30-20-10
Air Squats
KB Swings
Every 2 min x 7 Rounds
200m Run
ME Burpees
2 Rounds
400m Sprint
400m Jog
Yoga or active stretch.
All members should have received 2 emails yesterday about our switch to ZenPlanner for our membership management software. In order to keep your membership from lapsing, I need you to login to your account in ZenPlanner and input your payment information. Your email explains how to do this. If you didn't get any emails about this, let me know! You can now delete your MindBody Connect app and download the ZenPlanner app to keep up with class schedules and booking your spot in class. Thanks for helping me out with this transition, guys! ZenPlanner offers more features, which I think will be a great benefit for you!
Box breathing/ rolling trouble spots
ROM drills
3 Rounds, Double KB
6 Suitcase DL
6 Cleans
6 FSQ
6 Push Press
6 Pushups
10 Rounds
3 Deadlifts (Double or Single KB)
5 RFT
5/5 Cleans
10 Pushups
25 DU
30 Knee-ups (in plank position with feet in rings, or modify to v-ups)
Active stretch.
