Workouts
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Daily Workouts
8 week handstand series starts on Monday! Along with it, we'll be going back to our Hardstyle kettlebell training on Tuesdays, Thursdays and Saturdays. Read about it here!
400m Run
inchworms + pushup, length of gym
Inverted toe touch, length of gym
400m Run
bear crawl, length and back
squat skips, length and back
For time
30 Thrusters
15 Strict Toe to Bar
30 Wall Balls
15 Kipping Toe to Bar
30 Goblet Squats
15 V-Ups
2 Rounds
25 Good Mornings
200m Run
Great job to everyone who came on Saturday and did Murph for our SEAL graduation workout!
Final assessment! Compare results to January 2. If you did Murph on Saturday, work on mobility and recovery today if needed, and you can make your final assessment up another day this week.
3 Rounds
200m Run
10 Air Squats
10/10 Arm Circles (10 fwd/ 10 bkwd)
5 Rounds
5 Double FSQ (modify to GSQ)
*Keep it fairly light
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)
Yoga Hip and Shoulder Mobility
SEAL training graduation is tomorrow morning at 8:30am! We're doing Murph... you can do it with a partner or individually.
Box breathing/ rolling trouble spots/ ROM drills
400m Run
3 Rounds
10 Sumo Deadlifts
10 Pushups
10 Situps
10 Rounds
3 Suitcase Deadlift
In 10 Minutes
800m Run
30 Handstand Pushups (modify to pike pushups or double strict presses)
ME DU in remaining time
100 Situps
100 Supermans
Box breathing/ rolling trouble spots/ ROM drills
3 Rounds
20 Walking Lunges
15 Good Mornings
Bear Crawl
Tabata
KBS
Pushups
Air Squats
Burpees
50 Weighted Situps
Yoga or active stretch.
Box breathing/ rolling trouble spots/ ROM drills
400m Run
15 HRPU
400m Run
15 Double Push Press
10 Rounds
3 Push Press
For Time
*5 Muscle Ups
50 DU
4 Muslce Ups
40 DU
3 Muscle Ups
30 DU
2 Muscle Ups
20 DU
1 Muscle Up
10 DU
*Modify muscle ups to 3 pullups + 3 dips for each rep. For example, 5 muscle ups would modify to 15 pull-ups + 15 dips. 4 muscle ups would modify to 12 pull-ups + 12 dips, etc
Recovery run in whatever time remains.
Yoga or active stretch.
Today marks the beginning of the final week of SEAL training! Our SEAL graduation workout will be this Saturday at 8:30am. You know what that means... "Murph"!
Box breathing/ rolling trouble spots/ ROM drills
30-20-10
4- Count Mountain Climbers
Situps
Air Squats
10 Rounds
3 Double KB Front Squats
10-8-6-4-2
*KB Complex
Box Jumps
Toe To Bar
*KB Complex: Double KB clean + press + thruster
50 4-count Flutter kicks
30 Good Mornings
Yoga or active stretch.
Box breathing/ rolling trouble spots/ ROM drills
3 Rounds
200m Run
5 Jumping Pullups
5 Dips
5 Squat Jumps
20 min AMRAP
5 Pullups
10 Pushups
15 Air Squats
800m Run For Time
400m Run For Time
200m Run For Time
100m Run For Time
Work to rest ratio is 1:1
Active Stretching
Box breathing/ rolling trouble spots/ ROM drills
3 Rounds
5 Clean + Press + Windmill + FSQ
Repeat other side
10 Pushups
10 Rounds
3 Suitcase Deadlift
4 RFT
10 Walking Lunges, single KB in Rack position
10 Snatches
5 Push Presses
Repeat other arm
3 Rounds
60 sec plank hold
20 Russian Twists
Place your order with For His Temple Family Foods by 8pm this evening to have your meals delivered to the gym next week!
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
For Time
15 Double Thrusters
200m Run
20 Double Thrusters
400m Run
30 Double Thrusters
800m Run
100 Situps
Box breathing/ rolling trouble spots/ ROM drills
400m Run
3 Rounds
5 HSPU (mod to pike pushups)
10 Pushups
60 sec Jumprope
10 Rounds
3 Push Press
20 min AMRAP
3/3 TGU
5 Clapping Pushups
7 Ring Rows
100m Sprint
50 Leg Levers (straight leg raises)
50 Situps
Shoulder mobility
