Workouts
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SEAL Training
Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
3 Cleans + 3 Snatches + 3 OH SQ- Left Side
Repeat Right
5 Pushups
Bear Crawl 10m
Work Capacity
30:30 x 10 Rounds
ME Snatches (switch sides as desired)
Then
100 DU
Durability
1 mile run for time
Yoga shoulder mobility.
Record workout results in training journal.
Continue with all weekly goals so far, and remember to create a daily goal to focus on each morning, and record it in your journal.
Every morning, come up with one goal to focus on. It can be something you want to accomplish, or something you feel would make the day awesome. Write it in your journal in the morning, and check it off at night.
Each day is an opportunity to get closer to your goals. You all should have at least one goal on the board in the gym that you want to accomplish in 2016. If you haven’t done this yet, then THAT is your first goal- to make a goal! The only way to work toward your larger goals is to take one step toward them every single day. So, before you start your day, decide on one thing you can do that will move you in the direction you want to go, and get it down on paper.
Maybe you have a lot of things hanging over your head that you need to work through, and they don’t have anything at all to do with your 2016 goal. That’s ok! Pick one thing that needs to be done, and make that your goal. Those baskets of laundry that need to be folded may not be part of your goal for the year, but staying on top of those little things DO actually help clear the path for you to keep moving forward. And it always helps to be able to check that one item off your list in the evening and feel like you have done something productive every single day. Keep in mind that your goal one day may be to kick your feet up and actually take 15 minutes to yourself and relax. Doing nothing can be productive for you, too! Anything that meets a current need or desire, or something that will make you happy counts. The point is to focus on what is important to you, and to get it done. Add focus to every single day, to ensure that you use each one to move in the direction you desire to go.
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Baseline
Box breathing/ rolling trouble spots
ROM drills
400m Run
15 Air Squats
400m Run
15 GSQ
Strength
10 Rounds
3 Double KB Front Squats
Work Capacity
5 RFT
30 Situps
20 KB Swings
10 Box Jumps
Durability
3 Rounds
60 sec Plank
10 Good Mornings
Yoga hip mobility.
Record workout results in training journal.
Continue with all weekly goals so far, and remember to create a daily goal to focus on each morning, and record it in your journal.
Baseline
Box breathing/ rolling trouble spots
ROM drills
30-20-10
Air Squats
KB Swings
Work Capacity
Every 2 min x 7 Rounds
200m Run
ME Burpees
Durability
2 Rounds
400m Sprint
400m Jog
Yoga or active stretch.
Record workout results in training journal.
Also record box breathing practice, water intake, hours of sleep, nutrition, and gratitude daily.
Sign up to join us for the Spartan Race in Houston on March 12! The distance is 3-5 miles, and you do not need to be a runner. There will be mud and obstacles, which we will get through as a team! And don't worry, no electric shocks are involved ;) Register with team Octane Training for the 11:15 wave. Discount code ORM15 will get you 15% off.
Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds, Double KB
6 Suitcase DL
6 Cleans
6 FSQ
6 Push Press
6 Pushups
Strength
10 Rounds
3 Deadlifts (Double or Single KB)
Work Capacity
5 RFT
5/5 Cleans
10 Pushups
25 DU
Durability
30 Knee-ups (in plank position with feet in rings, or modify to v-ups)
Yoga or active stretch.
Record workout results in training journal.
Also record box breathing practice, water intake, hours of sleep, nutrition, and gratitude daily.
Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
10 Walking Lunges
10 Bear Crawl Steps
10 Good Mornings
10 Straight Leg March
10 KB Swings
Work Capacity
Partners
A- 400m Run
B- 100m Lunges + 100m Traveling KB Swings
B Starts lunges, while A runs 400m. Once A returns, he takes over the lunges while B runs. Partners continue swapping until both 100m of lunges and 100m of traveling swings are complete.
Durability
Yoga or active stretch.
Record workout results in training journal.
Also record box breathing practice, water intake, hours of sleep, nutrition, and gratitude daily.
Baseline
Box breathing/ rolling trouble spots
ROM drills
400m Run
15 OH Squats
400m Run
15 Kipping Pullups (or practice kips)
Work Capacity
10-9-8-7-6-5-4-3-2-1
OH Squats
Ring Dips
2- count Lateral jumps over KB
Durability
10 Rounds
50m Sprint + walk back
Yoga hip mobility
Record workout results in training journal.
Also record box breathing practice, water intake, hours of sleep, nutrition, and gratitude daily.
Congratulations! You guys have complete the on ramp section of our SEAL training program. By this point you have learned that each session is much more than a workout… we don’t just roll in the door, kick our own butts, and walk back out. The attention to detail is what matters here, from the breathing, to the baseline, to the workout briefing, to the yoga and/or stretching cool down. There is a protocol that we strictly follow in order to be sure each training session is holistic and addresses our bodies and our minds, our training and our recovery. Now that we have this system down, it’s time to move on to the basic training phase!
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 SEALFIT training program that sets it apart from most others, is the importance it places on mental training and a positive attitude. Mark Devine 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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Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
200m Run
5 Air Squats
5 GSQ
5 Pushups
30 sec Plank
Strength
10 Rounds
3 Double KB Front Squats
Work Capacity
For Time
100 DU
80 Air Squats
60 Situps
40 Wall Balls
20 Chest-to-Bar Pull-ups (modify to chin over bar, jumping, or ring rows)
10 Clapping Pushups (modify to plyo pushups, or shoulder tap pushups)
Durability
3 Rounds
15 Weighted Situps
30 sec Handstand hold (or hollow body)
10 Supermans
Yoga Short Form A or active stretch.
Record workout results in training journal.
Also record box breathing practice, water intake, hours of sleep, nutrition, and gratitude daily.
The Paleo Treats have to go! Unfortunately, their prices are going up due to cost of the ingredients, so I won't be ordering more. These treats sell for $7 each, but I'm getting rid of them for $4 each or 3 for $10. Get them while you can, because once they're gone, they're gone!
Baseline
Box breathing/ rolling trouble spots/ ROM drills
250m Row
15 Push Press
200m Run
15 Box Jumps
Strength
5 Rounds
5 Push Press
Work Capacity
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)
1 min Max Calorie Row (sub for 50m shuttle runs, if needed)
1 min Rest
*We are subbing KB swings for the sumo deadlift high pulls that are traditionally in the Fight Gone Bad workout.
Clock never stops- no transition time between exercises.
Durability
Shoulder mobility or active stretch.
Record workout results in training journal.
Also record box breathing practice, water intake, hours of sleep, and nutrition daily.
Save the dates!! Spartan Race Houston Sprint on March 12, and Mud Run in the Sun on April 9 in Jonesboro. What a great way to finish off the SEAL training! We'll get a team going for these races... details coming soon so you guys can get signed up!
Baseline
Box breathing/ rolling trouble spots/ ROM drills
200m Run
30 Jumping Jacks
200m Run
30 Singles
200m Run
30 DU
Work Capacity
30 Min AMRAP
400m Run
50 DU (If modifying, everyone should attempt at least 10 DU before switching to singles. Multiply remaining double unders by 3 to determine how many singles are left.)
Durability
Yoga, any form, or active stretch.
Record workout results in training journal.
Also record box breathing practice, water intake, hours of sleep, and nutrition daily.
Baseline
Box breathing/ rolling trouble spots/ ROM drills
400m Run
3 Rounds
5 Air Squats
5 Squat Jumps
5 Pushups
5 Situps
Strength
5 Rounds
5 Double Front Squats
Work Capacity
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. Modify the workout to 1/4 or 1/2 reps when needed. 2 people can also partner up to complete a full Angie as a pair!
Durability
Yoga Short or active stretch.
Record workout results in training journal.
Also record box breathing practice, water intake, hours of sleep, and nutrition daily.
