Workout of the Day
Tuesday, May 26th, 2009
3 rounds: pull-up ladder to failure, run 400 meters
Phase II: Strength Endurance
"9 MM"
(1) Find 1 RM Dead Lift
(2) 5 rounds for time of:
- 2 Dead Lift 85% 1 RM
- 10 burpee Squats
- Frog stretch
(3) 4 rounds:
- 10 Curtis P's (95#)
- 10 ankles-to-bar
- 400 meter run
Phase III: Core & Durability
(4) 5 rounds:
- 8 bench press (start at 135# and go up until you can't do a set unbroken
- 20 sit-ups
- 5 slashers (25-35#)
Curtis P is - Hang Power Clean, racked lunge both legs, push-press = 1 rep. Ankles to bar = lay on back with 45# bar extended over chest, raise legs to touch bar. Burpee Squat = 1 burpee and 1 air squat = 1 burpee squat. Frog stretch = hard to describe - just lay like a frog with knees out, hips open and butt back to heels, arms out front (Child's pose for those who know yoga). Hydrate and re-fuel! Post your times and comments to the forum
Please Read!
These workouts are designed for Special Operators and "Industrial Athletes" who depend upon their bodies for their jobs. They are specific to the job of the Navy SEAL - who need to be strong, have tremendous "work capacity," metabolic endurance, stamina on top of having strong sports specific skills in running, swimming, rucking, shooting, climbing and operating from SEA, Air and Land.
Note if you are a SEAL Candidate then you should follow the BUD/s prep guidelines until you can meet the competitive standards on the PST (don't even consider the minimum standards - they are too low). If you can meet the competitive standards on the PST, have a coach or are CrossFit certified (or member of a good CrossFit gym), THEN please proceed with caution with these workouts. Otherwise please join our Online Coaching program for some one-on-one help.
Need help getting started? Don't have a clue what the exercises are? Then please join our SEAL Fit Coaching program?
Get direct access to the coaching staff in dedicated forums, a two-a-day training regimen focused on building endurance, speed, power and mental toughness, and an online community and logbookNavySEALs.com - SEAL Fit Coaching
