Workouts
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Daily Workouts
Emily loves working out with us so much, she sweats hearts ♥️
Box breathing/ rolling trouble spots/ ROM drills
3x
30 singles
5 inchworms with push-up
3 burpees
Stations, 1 min each x 3 Rounds
Battling jump rope
Pushups
Box Jumps or walking lunges
Situps
Ball Slams
Rest 1 min
No rest between exercises- clock doesn’t stop! One minute rest between rounds.
Rolling and active stretch.
Box breathing/ rolling trouble spots/ ROM drills
400m Run (only once!)
3x
10 KB Deadlifts (single KB)
10 2-count Mountain Climbers (20 total)
5/5 Push Press
5x
5 Pullups
For Time
800m Run
25 Hand to hand KB Swings (20/ 12kg)
25 Wall Balls
25 Dips (between boxes, or amplify on rings)
800m Run
Yoga or active stretch.
Box breathing/ rolling trouble spots/ ROM drills
3x
200m Run
25 Jumping Jacks
15 Situps
5 HRPU
20 min AMRAP
400m Run
10 Thrusters (20kg/12kg)
10 TTB
Yoga hip mobility or active stretch.
Focus on the positive things that happened every day. Record three things you are grateful for in your journal nightly.
One of the aspects of the SEAL training program that sets it apart from most others is the importance it places on mental training and a positive attitude. Mark Devine (creator of SEALfit) makes it clear that you need to get your mind right in order to get your body right. He says that you shouldn’t even begin to tackle any physical challenge until you have already won it in your mind. In order to reach any of your goals, it’s important to begin with an optimistic attitude; a negative attitude certainly won’t get you very far.
One very simple way to work on cultivating optimism is by practicing gratitude. By focusing on the positive things in your life, no matter how small, you will begin to see and attract MORE positive things, and the negative things will disappear. If you focus on the negative, you will only continue to create more negative.
Creating an optimistic attitude improves your psychological health, which improves your physical health. It’s all connected! We can’t optimize our physical health without optimizing our mental health, so it’s important to be as driven and consistent with your mental exercises as you are with the workouts in the gym. This practice will only take a few minutes every night, but the key is consistency! Don’t skip a single day.
Your training journal will now contain your workout results, water intake, and three things you’re grateful for every day.
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Box breathing/ rolling trouble spots/ ROM drills
400m Run
10-8-6-4-2
Air Squats
Jumping Pull Ups
5x
5 Suitcase Deadlifts
Rest 1-2 mins between sets
5 Rounds for Time
12 KB Swings
6/6 Push Presses (20/12kg)
9 Burpees
Yoga or active stretch.
Box breathing/ rolling trouble spots/ ROM drills
300m Run
15 Pushups
300m Run
15 Push Presses
5x
5 Double Push Press (these should be heavier than the strict presses you did on Monday!)
21-15-9, For Time
Burpees
Push Press, per side
Situps
Then,
You go, I go
30-20-30-20
KB Swings
Yoga or active stretch.
Race for the Cure is this weekend! We won't be holding our regular 8:30am gym class or bootcamp. Join us instead at Forsythe Park! Octane will be leading the warmup at 7:40am, and the 5k begins at 8:30. Arrive early to register!
Box breathing/ rolling trouble spots/ ROM drills
4 Rounds
30 sec DU practice (or singles)
10 Air Squats
10 Shoulder Taps
10 Rounds, not timed
20 DU
10 Air Squats
20 Mountain Climbers per leg
10 Pushups
Slow run- whatever time permits after finishing Work Capacity!
Yoga or active stretch
Box breathing/ rolling trouble spots/ ROM drills
3 Rounds
200m Run
5/5 Strict Press
5 Dips
5 Squat Jumps
5x
5 Pullups
4RFT
400m Run
10 Push Presses (these should be heavier than your strict presses from Monday!)
10 Ball Slams
Yoga cool down or active stretch
Your goal this week is to drink AT LEAST 2 to 3 liters (about 70-100 oz) of water every day. Spike your water with salt or electrolytes between meals for maximum absorption. Record your daily water intake in your training journal.
Not being properly hydrated can cost you as much as 11% of your VO2 max (the indicator of how much oxygen your body can process for sustained power output) and keeps your joints and sliding surfaces within your soft tissues from sliding and gliding properly. By skipping something as simple as drinking enough water, you’re leaving your maximum performance ability on the table, and your muscles and connective tissues may be left as stiff and brittle as dried out beef jerky.
If your hydration levels are running low, there is less blood available for circulation. Since blood is your body’s oxygen delivery system, less blood means less oxygen and nutrients are being delivered to your working muscles. Not only that, but your joints and sliding surfaces will suffer, as well. Dehydration can glue things together, preventing proper range of motion and causing joints to grind.
In his book, “Ready to Run”, Dr Kelly Starrett tells us that staying properly hydrated means a little more than drinking water throughout the day, though. Sometimes, we can drink water all day long, constantly run to the bathroom to empty our bladders, and still feel thirsty. What’s the deal with that?! This is evidence that your body isn’t actually absorbing the water. The fix for this is to add electrolytes to your water! There are a variety of electrolyte tablets and powders available (steer clear of sugar!) that will add flavor to your water and ensure that your body is actually absorbing it. An easier option is to simply add a pinch of sea salt… not enough to make your water taste like the ocean; just a pinch. When you’re drinking water with a meal, this isn’t necessary, since your food probably contains sodium. When drinking water between meals, though, ensure you’re absorbing it by adding salt or electrolytes.
Box breathing/ rolling trouble spots/ ROM drills
30-20-10
Jumping Jacks
Air Squats
Arm Circles (fwd/ bkwd)
5x
5 Double Strict Press
Rest 1.5- 2 min between sets
For time
1 mile run
12/12 Strict Presses
20 Ring Rows
Shoulder Mobility
Record workout in your journal. How did you do? How did you feel? Did you focus on deep breathing techniques and how did it affect you? What could you have done better?
Don’t forget to record your total daily water intake in your journal, and also write down whether or not you get in some box breathing during the day.
For the first 4 weeks of SEAL training, there are no prescribed workouts on Saturdays. This is the "on ramp" phase, and there are only 5 prescribed workouts per week (Monday- Friday). During these 4 weeks, Saturdays will be an open gym time so you can make up for any of those 5 workouts you weren't able to make during the week!
Make up day! Use this time to make up your fitness assessment if you weren't able to make it to class on Tuesday. Or make up any other workout you have missed, or use the time to do some mobility or skill work.
We also have a bootcamp class at Neville High School, so you also have the option of getting in a track workout there, too! Both classes meet at 8:30am... just pick your location!
“True warriors through the ages have discovered this secret: You must first win the battle -in your mind- to win every other battle in life. Remember; SEALFIT is more than training the body. You must embrace the whole person and see yourself as a body-mind-spirit. You’ll train these simultaneously, leading to optimal performance and greater success in all your endeavors.” -Mark Divine in 8 Weeks to SEALFIT
Box breathing is one of the four basic skills that Mark Divine teaches in his program. You're already working on this before class, and hopefully, several times throughout the day. The other three basic skills that you need to practice are: positive internal dialogue, visualization, and goal setting.
These mental exercises are fantastic tools you can use to tackle your workouts, but they will also be invaluable in tackling everything that life throws at you. Every stressful situation can become a great opportunity to practice these methods, and you will succeed in every aspect of your life. When you learn to truly believe that you will accomplish something, failure simply stops being an option.
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5 mins box breathing/ rolling trouble spots/ ROM drills
4x
10 Frog Thrusters
20 Shoulder Taps
30 Singles
100m Run
4x
40 Jumping Jacks
20 Air Squats
40 Walking Lunges
20 Pushups
20 Butterfly Situps
20 4-count Flutter Kicks
Rolling and active stretching with bands.
