Tuesday

AMRAP in 12min of:

  •200m Run

  •23 Hang Clean & Jerks (95/65*)

  •3 Deadlifts (80% 1RM)

Monday

4 Rounds for TIME, using a running clock, on a 5min Interval:
    Building Run
    In the remaining interval time, up until the 4min mark, complete AMRAP of
       Round 1- Back Squat (135/75*)
       Round 2- Hollow Rocks
       Round 3- Bench Press (135/55*)
       Round 4- Box Jumps
   1min Rest

Score for the WOD= Total # of Reps

FUNday

TEAM WOD 

   Show UP...

Thursday

6 Rounds for TIME:
 7 KB Swings (70/53)
 21 Double Unders
 20 yd Bear Crawl Shuttle

SEALFIT BLOG: THE HABIT OF EXCELLENCE

BOX BREATHE.

It seems simple, but we often forget, especially when we’re feeling overwhelmed. Long, slow deep breaths. It grounds us in times of uncertainty. The breath is our anchor to presence. In through your nose for 1, 2, 3, 4. Holding for 1, 2, 3, 4 and exhaling through nose for 1,2,3,4 and holding for 1,2,3,4. It’s called box breathing and it has been used by all walks of life from yogis to firefighters to soldiers. 

Wednesday

AMRAP in 16 min of:

   •200m Sprint

   •2 Rounds of:

     -5 Pull-Ups

     -10 Push-Ups 

     -15 Squats 

I told you what was up there!

Tuesday

Alternate between the following movements, every 3min for a total of 30min:

    •Back Squat- 3 Reps

    •Weighted Pull-Ups- 3 Reps

*5 total sets of each movement 

Start light and build up to a HEAVY 3RM on each movement 

Monday

4 Rounds for TIME of:

   Building Run 

   10 Toes-2-Bar

   20 Wallballs