Workouts
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Daily Workouts
Box breathing/ rolling trouble spots
ROM drills
400m Run
3x
Bear Crawl
5/5 Bottoms Up Press
10 Air Squats
10x
3 Double Push Press
5 min AMRAP of each
100 Situps
Yoga or active stretch
Box breathing/ rolling trouble spots
ROM drills
400m Run
15 GSQ
400m Run
10 Ring Rows
10-9-8-7-6-5-4-3-2-1
Double KB Thrusters
Ring Dips
2- count Lateral jumps over KB
10x
50m Sprint + walk back
Yoga hip mobility
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 (founder 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 nowcontain your workout results, water intake, daily nutrition, and three things you’re grateful for every day.
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Box breathing/ rolling trouble spots
3x
200m Run
5 Air Squats
5 GSQ
5 Pushups
30 sec Plank
10x
3 Double KB Front Squats
No, you can't just do one set of 30, or 2 sets of 15! Doing sets of 3 means you're going HEAVY, and you need to rest after each set of 3. This is for building strength! If you get impatient and skip the rest, you're working on muscular endurance, rather than strength.
For Time
100 DU
80 Air Squats
60 Situps
40 Wall Balls
20 Chest-to-Bar Pull-ups (or to chin over bar, jumping, or ring rows)
10 Clapping Pushups (or plyo pushups, or shoulder tap pushups)
3x
15 Weighted Situps
30 sec Handstand hold (or hollow body hold)
10 Supermans
This is the last open gym during the SEAL training program! I know many of you missed some workouts this week, so come on in and make one of them up. Or you can always join the Monroe group at Neville High School... it looks like we'll be having some great weather! 😎
Box breathing/ rolling trouble spots/ ROM drills
250m Row or run
15 Push Press (double or 15/15)
200m Run
15 Box Jumps
5 Rounds
5 Push Press (double or 5/5)
Crossfit’s Fight Gone Bad
3 Rounds
1 min ME Wall Balls
1 min ME KB Swing*
1 min ME Box Jumps (modify to broad jumps)
1 min ME Push Press (16/12kg, double or 30sec per side)
1 min Max Calorie Row
1 min Rest
*The original Fight Gone Bad has Sumo Deadlift High-pulls… I’m subbing KB swings for those, since they can cause shoulder impingement.
Box breathing/ rolling trouble spots/ ROM drills
200m Run
30 Jumping Jacks
200m Run
30 Singles
200m Run
15 DU
30 Min AMRAP
800m Run/ 400m Run (alternate distances every round)
50 DU (if modifying, everyone should attempt at least 10 DU before switching to singles)
25 Situps
Yoga or active stretch.
Box breathing/ rolling trouble spots/ ROM drills
400m Run
3x
5 Air Squats
5 Squat Jumps
5 Pushups
5 Situps
5x
5 Double Front Squats
Crossfit’s Angie
For Time
100 Pullups (modify with bands, as jumping pull-ups or ring rows)
100 Pushups
100 Situps
100 Air Squats
* All reps must be completed of one exercise before moving to the next. Or, modify by dividing the reps up as desired (10 sets of 10 reps of each exercise, for example). You can also decrease total reps as needed.
Yoga or active stretch.
Box breathing/ rolling trouble spots/ ROM drills
10 Minutes
TGU practice, and test your 1 RM
15-12-9-6-3
KBS
Box Jumps
Weighted Situps (using wall ball or kettlebell)
Then,
7x 50m sprint/ walk back
Yoga or active stretch.
Eat protein, veggies and/or fruit, and fat at every meal. No processed foods, added sugar, or grains! Limit fruit to 2 per day and get in as many veggies as you can.
(Keep in mind that if you're currently doing the Track Your macros program with us, you're already working on your nutrition and can skip these recommendations!)
Now that you guys have your breathing, hydration and sleep in order, it’s time to start fueling up properly! Together, these four pieces complete the physical aspects of your durability (or recovery) habits. If you still haven’t been consistent with the breathing practice, water intake or sleep, stop right here! Don’t even attempt these nutrition guidelines until the other habits are solidly in place. Go back to the goals you haven’t been consistent with and work on those. Record your progress daily in your journal, and then come back to this week’s goal.
So, what does SEAL fuel look like? Basically, it’s a modified version of the Paleo diet. And why the heck does this dang Paleo diet keep popping up?! Because it decreases inflammation. Whether or not you have allergies or sensitivities to wheat, the fact is, wheat (along with many other foods in our modern diet) is highly inflammatory. If your body doesn’t have to work hard to recover from the “foods” you’re eating, then it can focus more energy on muscle recovery! In short, fresh food makes healthy bodies. You won’t find a healthy body in a box of cereal.
Here are the 5 steps you need to follow; please, don’t count calories! Just focus on the types of foods you’re eating, and use these 5 rules to guide your food choices:
*Many paleo nutritionists have gone back on the “no white potatoes” rule and now state that it’s ok to keep them in your diet. The SEALFIT book still recommends that you remove them, but it was published in 2014. So this one is up to you!
Is you're head spinning yet? To make this simpler, every meal should consist of vegetables and/or fruit, protein (eggs, poultry, meat, fish, of as high a quality as possible), and fat. For now, don’t worry about the amounts you’re eating- just eat when you’re hungry. And keep in mind, that the more veggies you eat, the better!!
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Box breathing/ rolling trouble spots/ ROM drills
3x
200m Run
10 OH Squats with PVC
10 Pushups
5x
5 Thrusters
5RFT
400m Run
15 DFSQ
Yoga or active stretch.
Remember that there are no SEAL training workouts scheduled for Saturdays until we begin week 5. So this weekend, you can come to an open gym to make up for a workout you missed this week, or join us for the Monroe Bootcamp class at Neville High School! Both are 8:30- 9:30am.
Box breathing
Shoulder mobility with PVC
10 GSQ
100m Run
10 Good Mornings
200m Run
5/5 Single Arm Swings
300m Run
5x
5 DFSQ
5x
10 Double Clean and Press (modify to 5 per side)
100m Run
30 second rest
Shoulder Mobility
