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Weapons. We reviewed Bo 1, Bo 2 and Tonfa 1 today. After some rigorous runs with medball carries and regular running. We drilled as a unit then on our own. Good day. Good cardio today.
Training: CrossFit
Did some endurance conditioning.
AMRAP in 40 minutes:
400m row
400m run
20 KB swings 30#
6 rounds accomplished
Training: SealFit
Baseline:
ROM Drills ~10minutes
3 rounds – 200m run (or 100 singles jumprope), 5x push press (45#), 5x push ups, 5x pull ups, 5x PVC shoulder dislocates
Warm up to 70% (used 95#) 1RM push press
Strength:
Push press – 3 reps 10x at 70% (used 95#) 1RM push press
Work Capacity:
AMRAP in 15 minutes – 20x ball slams, 20 step ups, 200m run (or 100 singles jumprope)
Durability:
50x sit ups, 30x barbell good mornings (45#)
Stretch + Hydrate & Fuel
Training: Sealfit
Baseline:
ROM Drills ~10minutes
400m run
3 rounds – 5x strict press, 5x push press, 5x push jerk, 10x air squat
warm up to 65% of 1RM push press
Strength:
Push press – 3 reps x 10 sets at 65% 1RM
Work Capacity:
AMRAP in 5 minutes of each set (1 minute rest between sets)
Set 1: 5x box jumps, 7x toes to bars
Set 2: 5x pushups, 7x wall balls
Set 3: 5x burpees, 7x DB thrusters
Durability:
50x situps
50x arm-hauler/wave-offs
Stretch + Hydrate & Fuel
Training SealFit
Baseline:
ROM Drills ~10minutes
3 rounds: 250m row, 5x backsquats (45#), 5x pushups, 1minute plank
Warm up with 65% of 1RM back squat
Strength:
Back squat – 3 reps x 10 sets at 65% of 1RM
Work Capacity:
(do for time)
100x double unders or 300 singles
80x air squats
60x situps
40x wall balls
20 pullups
10 clapping pushups
Endurance:
Run, Bike, Ruck, Swim or Row (whatever you can do for whatever distance you feel you can do…)
Stretch + Hydrate & Fuel