Workout of the Day
Wednesday, June 17th, 2009
First Phase: Warm-up
- run 1 mile, 80 squats, 60 situps, 30 pushups, 20 pullups
Second Phase: Work Capacity
(1) 5 rounds:
- sprint in place 1 minute
- 10 KB Swing (55#)
- shadow box 1 minute
- 10 KB Thruster (55#)
(2) AMRAP in 30 minutes:
- 5 HSPU
- 5 pistols (ea leg)
- 10 DB snatch (35# ea arm)
Third Phase: Core & Durability
- 4 rounds:
- 10 overhead squats (45# bar or 2 x 25# DB)
- Ab blast (20 situpups, 20 reverse crunches, 20 crunches, 20 leg levers, 20 bycicle crunches)
This will be a blast. If you have a partner or team, then fight or wrestle for both the sprint in place and shadow box segments in round (1). The only equipment you need is a KB, 2 DB and a 45# bar. Post your times and comments to the forum
SEAL Candidates please read this:
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, 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. If you can meet the competitive standards on the PST, have a been coached on CrossFit methods, THEN please proceed with these workouts and have fun. Please join our Online Coaching program if you would like 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
