WF: Training SealFit Chipper
WF: Training SealFit Chipper
**30:00 CAP**
800m Run
90x Double Unders
80x Squats
70x Sit-ups
60x Shoulder Press (45#/35#)
50x Step-ups
40x Push-ups
30x Lunges
20x Burpees
10x Pull-ups
5x Diamond Push-ups
WF: Training 12x Rounds
WF: Training 12x Rounds
6x Sandbag Rows
6x Burpee to Squat
24x Mnt Climbers
6x Sandbag Front Squats
[16:34]
Workhorse: Training
Strength
Clean & Jerk 5×3 (start at 50% and add weight each round)
Work Capacity
8x Rounds
8x Hang Cleans 115#/95#
8x Pull-ups
8x Box Jumps 24″
Explosiveness
5-10-15-20-20-15-10-5
RKBS #AHAP each round :30 cap
BJJ Rolling: 10:00
Training: SealFit
Strength
Power Clean 5×5 @75%
Work Capacity
8x Rounds
25x Air Squats
10x Hang Cleans 115#/95#
5x Strict Pull-ups (scale: kip or banded)
5x Box Jumps
200m Run
Endurance
5x Rounds
1:00 on / 1:00 off Row Sprints
(80% effort)
Training: SealFit
Strength
Back Squat 5×5 @185#
Work Capacity
A.
100x DU
10x HSPU
75x DU
15x HSPU
50x DU
20x HSPU
B.
Grace
30x Clean & Jerks @115# [3:48]
Endurance
1 Mile Run