Karate: Outdoor Training & Conditioning
3 mile run
120 Tire flips
6x Each Kick
Kata: Taigo 1, 2, 3 & Pinan 1 x2 times
Training: Outdoor WOD
@Riverwalk Park
5x Rounds
5x Pull-ups
5x Burpee Sandbag Cleans
10x Push-ups
15x Air Squats
1x Stair Climbs w/Sandbag
SealFit 03
(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
“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
Training: Special Event
Blackhawk Down (Seal Workout)
EVO 01
½ mile run
Max rep push ups in 2:00 (54)
EVO 02
“Sandbag Grinder PT”
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 back squats
20x snatch to overhead toss
20x shoulder hold lunges (switch soulders)
*max rep pushups with bag on back (8)
EVO 03
3 rounds for time
5x pullups
10 pushups
15 situps
5 burpees
200 meter run
Bear Crawl up hill and back down
Stretch + Hydrate + Fuel