TuesdayWarm-up6 min AMRAP 30-sec ski 30-sec row 30-sec bike erg 5 Down Dog/Seal Pose Transition MetconMetcon (AMRAP - Rounds)15:00 AMRAP 2-4-6-8-10… Row (calories) Ski (calories) Bike Erg (calories) Auxillary WorkRDL (Weight)4 sets: 10 reps *Rest 1:00-1:30 b/t sets...
MondayOn June 28, 2005, Lt. Murphy was the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders...
SaturdayWarm-up5 min AMRAP: 100 Meter Row (Each) 3 Power Snatch (empty bar) 3 Overhead Squats (empty bar) 3 Squat Snatch (empty bar) -into- 5 min Snatch Technique Work Into 5-7 Minutes to build to Snatch Workout weight The weight selected should be moderate (less than 70% of 1RM) 2. Workout Prep 2...
FridayWarm-up3 sets: 30-sec single/double unders 5 updowns to seal pose 5 knees to elbows 5 ring rows 2. Workout Prep 1 set: 5 Toes to Bar 10 Double Unders 5 Bar Facing Burpees 2 Strict Pull-ups Auxillary Work10 minute of toes to bar and double under work MetconMetcon (Time)3 sets: 15 Toes...
ThursdayWarm-up3 sets: 30-sec easy row 15 yd sled push (easy)(Or 10 yd walking lunge) 15 yd sled push (moderate) (Or 10 yd walking lunge backwards) 5 Muscle Cleans 5 Hang Power Cleans 5 Front Squats 2. Workout Prep 2 sets: (each/1:1) 100m Row 25 yd Sled Push (workout weight) 2 Squat Cleans (build in...
WednesdayWarm-upBanded 3 Way Shoulder Stretch INTO 3 sets: 5 wall balls (focus on breathing and arm cycling) 1 rope pull for height OR 2 zombie climbs 5 down dog/seal pose transitions 2. Workout Prep 2 sets: 5 Wall Balls 1 Rope Climb (1 pull) - rest 30 seconds between sets -MetconMetcon...
TuesdayWarm-upDynamic Warm up with BarbellHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back Then grab barbells and complete: 8 Deadlifts 8 Muscle Cleans 8 Front Squat 8 Push Press 8 Goodmornings 8 Back Squats WeightliftingFront Squat x2 Split Jerk x1 (Weight)Every...
MondayWarm-up1 Round: 10 yd walk on toes 10 yd walk on toes backwards 10 yd walk on heels 10 yd walk - feet turned out 10 yd walk - feet turned in 10 yd lunge walk - arms locked out overhead 10 yd lunge walk - torso twist towards forward leg 10 yd...
SaturdayWarm-up2 sets: 1:00 Ski 1:00 Bike 1:00 Row - rest 15 seconds between - -into- 3 rounds 5 Alternating Dumbbell Bench Press (build across rounds) 100 Meter Run MetconMetcon (Time)10 rounds 10 Dumbbell Bench Press (50s/35s) (Or Bench Press 135/95) 10/8 Cals on Machine of Choice Time Cap 20 Min ...
FridayWarm-up2:00 Row -into- 3 sets: 5 Wall Balls 5 Kipping Knee Raises 5 Low Box Jumps 5 Sumo Deadlift High Pulls (empty bar) 5 Up Downs -into- 2 sets: (empty bar) 3 Shoulder Press 3 Push Press 3 Split Jerks WeightliftingSplit Jerk (Weight)Heavy Single Split Jerk - Heavy Single (10-12 minutes) * Rest as needed between sets...