Training: Outdoor WOD

by | Aug 29, 2019

@Riverwalk Park
5x Rounds
5x Pull-ups
5x Burpee Sandbag Cleans
10x Push-ups
15x Air Squats
1x Stair Climbs w/Sandbag

SealFit 03

by | Feb 10, 2017

(OTSC) Outdoor Tactical Strength & Conditioning #04

Baseline + Warm up: Walk with heavy sandbag for ½ mile.

SealFit Grinder PT: (weight for Sandbag is AHAFP)
10x Burpee Jump Overs (long-ways)
20x Sit-Ups (hold at chest)
10x Get-Ups, right leg (hold on shoulder)
20x overhead press
10x Get-Ups, left leg (hold on shoulder)
20x Sit-Ups (hold at chest)
10x Burpee Jump Overs (long-ways)
20x Cleans
20x Front Squats
20x Back Squats
20x Shoulder Hold Lunges (switch soulders between reps – if Sandbag hits ground 10x pushups)
Finisher: Max Rep Push-Ups in 2:00 (with Sandbag on back)
[36x]

Endurance: Fireflies Ball Park
1x Cirlce stadium with weight
20x Box Jumps (no weight) at grass bench area
5x Bear Crawl up grass slope with weight (dragging or balancing)

*Secret Evo*
Wheelbarrow hand-walks UP grandstand stairs.

Return to Bakery Start with Weight

Work Capacity: ‘Tire Battle’ up the hill
Pull a heavy ass tire 20 yards
Flip a heavy ass tire 20 yards
Deadlift a heavy ass tire 20 times
(when done, without rest, pull tire back down to bottom of hill for other person to start)

Hydrate & Feul

Training: Outdoor Conditioning

by | Oct 26, 2016

“SWAT WOD 001” (Special Weapons And Tactics) is a term for law enforcement units which use specialized or military equipment and tactics in the United States.

Baseline & Warm up: ROM Drills ~5 minutes

Benchmark: 3x Rounds – Cindy

SWAT WOD:
For Time (20 minute time-cap)
1 Mile Run
20 Pull Ups
50 Sit Ups
50 Push Ups

Heavy Carry “Diane”
3x Rounds
1x Stair Climb #AHAFP
21-15-9 reps: Push Ups

Strength + Work Capacity:
4x Rounds
10x Push ups
15x Sandbag Situps
5x Sandbag Burpee + Back Squat
100 Meter Sandbag carry
10x Box jumps
**use weight vest if you have one

Stretch + Hydrate & Fuel