Workout of the Day
Friday, June 12th, 2009
First Phase: Warm-up
- 3 rounds: 5 X Turkish Get up ea side (35#)
- Rope climb
Second Phase: "Strength, Power"
(1) Find 1RM Squat Clean
(2) 5 rounds:
- 2 x Squat Clean @ 85% 1RM
- 5 x burpee broad jump
(3) on the minute for 15 minutes:
- 3 Dead Lift (135#)
- 3 Power Clean (135#)
- 3 Push Press or Push Jerk (135#)
Third Phase: Core & Durability
(3) 5 rounds (not timed):
- 60 second ab bridge
- 20 push-ups
- Jingle Jangle
This WOD is a total body strength and strength endurance wod. Equipment required is 35#DB (2), and Oly set. Minimize rest between sets, but do not work at a frantic pace. Form precedes speed work safely with the lifts at a speed that is efficient and smooth. Post your weights 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
