Workout of the Day
Monday, June 1st, 2009
Bar Bell complex (mod 2) 4 rounds, 75,85,95,105# (do not put weight down):
Dead Lift
Upright Row
Hang Clean
Front Squat
Push Press
Burpee
Phase II: Strength endurance
"M-60"
(1) Find 1 RM Squat Clean
(2) 5 rounds (not timed):
- 2 Squat Cleans 90% 1RM
- 10 Box Jumps 24"
(3) 6 Rounds for Time:
- 5 Thrusters (75#)
- 1 Rope Climb (or 5 rope pull-ups)
- 5 Curtis P (75#)
- 5 Jumping Lunge (each side)
Phase III: Core & Durability
20 x GHD back Extensions (or 30 floor). jog 1 mile warm down pace
Welcome to June. This WOD is focused on building power in your legs and core. Work through the warm up quickly. Note that I ditched the back squat in this version. I like the transition to burpees after the push press to give your back a break, and keep your heart rate high. For round (1) take little rest between sets and move directly to round (2) when you find your 1RM. At (2) move at a working pace (like you were digging post-holes on a crew...rest is not forbidden, but uncomfortable to go too long because you are slowing the team down). Round (3) blow it out for time. 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, 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
