Workhorse: Training
**30:00 CAP**
SealFit Chipper
800m Run
90x Double Unders
80x Squats
70x Sit-ups
60x Shoulder Press (45#/35#)
50x Step-ups (20″)
40x Push-ups
30x Lunges
20x Burpees
10x Pull-ups
5x Diamond Push-ups
[25:15]
SealFIT
HOP SCOTCH (tests Aerobic Threshold)
200m run at easy pace
100m sprint
400m run at easy pace
100m sprint
600m run at easy pace
100m sprint
800m run at easy pace
100m sprint
1000m run at easy pace
100m sprint
800m run at easy pace
100m sprint
600m run at easy pace
100m sprint
400m run at easy pace
100m sprint
200m run at easy pace
100m sprint
Total: 5900m
Workout Details:
This is a continuous (non-stop) workout.
Your rest is the easy pace interval. Each athlete picks their
‘easy pace’ which can be be a moderate intensity or a fast walk or anything in-between.
Workout Focus:
All your attention is the on the 100m sprints.
This workout has a total of 9 of these 100m sprints.
Focus on your form. Your intensity should not be 100% max effort.
Back off on your intensity (~90%) to retain your form.
XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX
“Grinder 081019”
For Time:
100x Double Unders
30x Box Jumps (24/20)
30x Pull-ups
30x Kettlebell Swings #AHAFP
30x Kettlebell 2x Front Rack Squats #AHAFP
30x Toes-to-Bar
30x Push Press (115/80)
30x Kettlebell 2x Deadlifts #AHAFP
30x Wallballs
30x Burpees to Target
100x Double Unders
Adventure WOD #1
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
Workhorse: SealFit
‘300’
10x Rounds, for time:
5x Pull-ups
10x Dumbbell Movements* (50#/35#)
15x GHD Sit-ups
*Dumbbell Movements:
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
Then
‘COLLIN”
6x Rounds
400m Sandbag Carry 60#
12x Push-puress 95#
12x Box Jumps 20″
12x Sumo High Pulls 95#
[42:54]
Workhorse: Training
SealFit Chipper (For Time)
400m Run
100x DU (3×1 Singles)
90x Squats
80x Sit-ups
70x Shoulder Press (45#/35#)
60x Step-ups (20″)
50x Push-ups
40x Lunges
30x Burpees
20x Pull-ups
10x Diamond Push-ups
[26:26]