Strength
10-9-8-7-6-5-4-3-2-1 Hang Snatch @ 95#
Then…
30x Sit-ups
20x GHD Back Extensions
Work Capacity
14:00 AMRAP
12x Thrusters 45#
16x Pull-ups
20x Push-press 45#
10x Bar Facing Burpees
Endurance
3x Rounds
30 Cal Row + 2:00 Rest
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
10:00 Warm up
SealFit Chipper (Final Push)
800m Run
100x Squats
75x Lunges
50x Push-ups
25x Box Jumps
20x Burpees
20x Pull-ups
15x Deadlifts @135 #
10x Power Cleans @135 #
5x Push-Press @135 #
[23:03]
‘THE 300’
10x Rounds, for time:
5x Pull-ups
10x Sit-ups
10x Dumbbell Movements* (50#/35#)
——–
Rd 1: DB Push Press
Rd 2: DB Burpees
Rd 3: DB Power Cleans
Rd 4: DB Bench Press
Rd 5: DB Lunge
Rd 6: DB Front Squat
Rd 7: DB Bent Over Rows
Rd 8: DB Snatch
Rd 9: DB Deadlifts
Rd 10: DB Thrusters
‘MAX OUTPUT’
5x Rounds
5x Deadlift @80%1RM
5x Clean & Jerks 135#/105#
8x High Jumps
20m Sprint
‘SEALFIT MONSTER MASH 021’⠀
Work Capacity: 60:00 Ascending leader:⠀
(-1x Rope Climb)⠀
-1x Man Maker (35/20)⠀
-1x Curtis -P (75/55)⠀
-1x Burpee Box Jump ⠀
-200m run ⠀
Baseline:
Box Breathing/Meditation then ROM Drills⠀
Conditioning:
4 Rounds:
15x Calorie Row
5x Hang Power Snatch 125/75
5x Bar Facing Burpees
5x Front Squats 125/75
5x Jumping Chest-to-bar Pull-ups
⠀
1 Mile Run/Ruck w/weight
3 Rounds:
12-9-6
Overhead Squat 95/65
Box Jump/Step Overs 24″/20″
**Rest 3:00 between rounds
1 Mile Run/Ruck w/weight
Work Capacity:
75x Burpee + Sandbag Clean⠀
Endurance:
50x Pull-up⠀
100x Push-up⠀
150x Air-Squat⠀
1 Mile Run⠀
Mental Toughness + Recovery:
ICE Bath 1:00