10&10

For time:
10 Rounds of:
5 Deadlifts @ 185#
5 Pull Ups
Run 400m
10 Rounds of:
5 Push Press @ 2x45#
5 Pull Ups

Time: 40:02

Work Capacity

5 Rounds for time of:
500m Row
7 Thrusters @ 135#

Time: 23:45

Work Capacity

21-15-9 reps for time of:
75lb. Power Snatch
Sit ups
Box Jumps @ 20"
Double Unders

Time: 6:27

501st Post

For time:
Run 400m
50 Sand Bag Clean
50 Ring Dips
50 Ball Slam
Run 400m
40 SB Cleans
40 Ring Dips
40 Ball Slam
Run 400
30 SB Cleans
30 Ring Dips
30 Ball Slams
Run 400
20 SB Cleans
20 Ring Dips
20 Ball Slams
Run 400
10 SB Cleans
10 Ring Dips
10 Ball Slams

Time: 44:25

Task Priority

Task Priority Fight Gone Bad
20 Reps of each. Time Each round for time w/ 1 minute rest btw rounds.
Wall Ball @ 20#
Box Jump @ 20"
Push Press @ 75#
SDLHP @ 75#
Row Calories

I had to modify it so everyone could be working at a different station and not get hung up.

R1) 5:23
R2) 6:01
R3) 6:45

Back Squat

Back Squat 5x5
Worked up to 235#

Then:
10 meter sprint ladder

Then Later:
KB Complex x 4 sets x 5 reps each
1 arm swing R
1 arm clean R
Goblet Squat
1 arm clean L
1 arm swing R

Then Later Later:
5 Rounds for time of:
10 Pull Ups
15 KB Swing @ 88#
20 Push ups
Burpee Broad jump Down / Back the gym

Time: 17:59

Clean

Clean
1x5 @ 50%
1x3 @ 60%
1x3 @ 70%
5x2 @ 80%

80% = 185#

Then:
30/30
4x Toes to Bar
4x Mountain Climber
4x AirDyne/Row

More SEALfit

Warm up: Swim...

Complete as many rounds as possible in 30 minutes of:
3 Clean and Jerk @ 135#
4 Burpees
5 KB Swing @ 53#

Rounds: 16


Note(s) I am so dead from yesterday.

Endurance / Strength Endurance

For time:
Run 1 mile
100 pull-ups
25 x thruster (45#),
100 Push-ups
25 thrusters (45#),
100 KTE
25 thrusters (45#),
100 Squats
Run 1 mile

Time: 1:03:35

www.sealfit.com

Snatch 3x2, 5x1
Worked up to 145# single
then:
1-7 Muscle Up
7-1 KB Swing @ 70#

Time: 13:46

Work Capacity / Strength Endurance

1/12/10
5 Rounds for time of:
10 Squat Snatch @ 115#
30 Wall Ball shots @ 20#

Time: 26:36


1/13/10
For time:
50 Push ups
21 Pull ups
40 Push Ups
18 Pull ups
30 Push Ups
15 Pull Ups
20 Push Ups
12 Pull Ups
10 Push Ups
9 Pull Ups

Time: 13:07

I am back!

21-15-9 reps for time of:
Clean and Jerk @ 135#
Ring Dips

time: 16:01


5 Rounds for time of:
12 KB Swing @ 53#
21 Ring Row
1 lap around CFB

Time: 14:51

For time:
50 Burpees
Run 1 mile
50 Squat Clean Thruster @ 95#
Run 1 mile
50 Burpees

50:16

21-18-15-12 in teams of 2:
Row Calories
Push Press @ 2x 40#
Ring Dips

Time: 38:?

7 Rounds for time of:
5 Squat Clean Thruster (starting @ 95 add ten lbs. each round)
10 Toes to Bar

Time: 15:48

Note(s): These are workouts I did over the past week. It was a lot of fun. I have a lot of work to do but I think I will be back to normal in February.