WARRIOR MINDSET

NEVER GIVE UP.   NEVER QUIT.   KAIZEN.

SealFit

by | May 17, 2020

Bullstreet SealFit 4 hours.

“The Grinder Warm Up”
Wrist stretch – 10 each way
Wrist rotations – 10 each way
Arm circles – 10 each way
Pushups – 10
Burpees – 10
Air squat – 10
Jumping jacks 25
Runners deep hip stretch – 5
Mountain climbers – 25 – two count
Pushups – regular 20
Burpees – 10
Air squat – 30
Standing lunge – 20 (10 each leg)
Pushups with sideways walk – 10
Lateral jump (1 ft high minimum) – 10 each direction
Burpees – 10
Situps – 25
Pushups with sideways walk – 10
Thai plank – 60 seconds each side
Flutter kicks – 20
Dragon Pushups – 20
Standing Lunge – 10 (10 each leg)

Ruck ~1 mile

Sandbag PT With Ruck
10x Burpee Jump Overs
20x Sit-Ups (hold at chest)
6x Turkish Get-Ups (alt sides)
20x Overhead press
6x Turkish Get-Ups (alt sides)
20x Sit-Ups (hold at chest)
10x Burpee Jump Overs
20x Cleans
20x Front Squats
20x Back Squats
20x Shoulder Hold Lunges
(switch soulders between reps – if “weight” touches ground 10x pushups)

**Finish With: Max Rep Push-Ups in 2:00

Ruck ~1 mile

KB WOD – ‘Reaper Short Card’
4x Rounds
30x KBS
30x Goblet Squats
30x Push-press
10x Thrusters
10x Burpees

Tire Work – 8x Tabata Intervals (:20 on :10 off) – 4 total minutes

2, 4, 6, 8 toe touches on tire & then jump back and pushup off of tire Jump into and out of tire going straight through TIre Battle: Push back and fourth to partner (tire on side) Parter Tire Flip ~200m

Adventure WOD #1

by | Jun 29, 2019

Adventure WOD #1 in the books.

🇺🇸

We paid tribute to the memory of D-Day and those that made the ultimate sacrifice by giving up our Saturday and suffering just a little.

🇺🇸💪

You all did amazing and honored the cause so well today! Proud and humbled at your work efforts today.

👍🙌

Remember: It pays to be a winner!

#neverquit #nevergiveup #kaizen #workhorsefitness @ The BullStreet District, Columbia, S.C.

Adventure WOD #1 AAR
June 29th, 2019

Attendees:
Ibrahim Dughaish
Heather Bauer Dughaish
Alexa Kirby
Punam Patel
Rebecca Johnson
Jamie Woodward
Lynne Bolen Fallaw
Andre Davis
Brittany Clark
Chris Mauney
Samantha Woods
Thomas Crawford

EVO 01: SWORD
——————————————
“WELCOME PARTY”
Ruck around stadium

1 Lap “jog” around stadium

25X Sit-ups
25X 4ct Flutter Kicks
25X Sit-ups
25X Leg Raises
25X Sit-ups
25X Crunches
25X Sit-ups
25X 4ct Russian Twist
25X Sit-ups
25X 4ct Bicycle Crunch

EVO 02: JUNO
——————————————
3x Sprints up “Bojangles Berm”
3x Bear Crawl bag pulls up “Bojangles Berm”
1x Crab Crawl up “Bojangles Berm”

10x rounds up and down stairs

EVO 03: OMAHA
——————————————
“Sandbag PT”
10x Burpee Jump Overs
20x Sit-Ups (hold at chest)
6x Turkish Get-Ups (alt sides)
20x Overhead press
6x Turkish Get-Ups (alt sides)
20x Sit-Ups (hold at chest)
10x Burpee Jump Overs
20x Cleans
20x Front Squats
20x Back Squats
20x Shoulder Hold Lunges

EVO 04: UTAH
——————————————
“Wasteland FRAN”
21-15-9
Sandbag Back Squats
Sprint/climb up hill
Push-ups

EVO 05: GOLD
——————————————
“Tire Battle”
Pull heavy tire down hill
Pull heavy tire up hill

*Temperature 97F
*Total movement distance ~2.5 miles
**Always Ruck between workout spots with weight