Workout of the Day
"Gunner"
First Phase: Warm-up
- SBGU 10 minutes
Second Phase: Strength, Stamina
(1) 1-1-1 Press. 3-3-3 Push Press. 5-5-5 Push Jerk
(2) 5 rounds for time:
- 5 Push Press @ 3RM
- Row 500 (sub 50 SDHP 65#)
(3) 400 meters walking lunge, 20 burpees @ each 100 meters
Third Phase: Core & Durability
- 4 rounds: 1 minute stretch, 1 minute back extension, 1 minute sit-ups
Warm up is Sand Bag Get Ups. If not Sand Bags, then sub Turkish Get up with a 35 or 40# DB. For Strength - find 1 RM Press, then work it 3 times. Then add weight and perform 3 RM Push-Press 3 times (30% more weight is good guide). Then add 30% and do 5 RM Push-Jerk 3 times. Fatigue may require less build in the weight. Equipment required is Sand Bag, Oly set, Rower, legs. 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.
NavySEALs.com - SEAL Fit Coaching
Thursday, June 18th, 2009
First Phase: Warm-up
- SBGU 10 minutes
Second Phase: Strength, Stamina
(1) 1-1-1 Press. 3-3-3 Push Press. 5-5-5 Push Jerk
(2) 5 rounds for time:
- 5 Push Press @ 3RM
- Row 500 (sub 50 SDHP 65#)
(3) 400 meters walking lunge, 20 burpees @ each 100 meters
Third Phase: Core & Durability
- 4 rounds: 1 minute stretch, 1 minute back extension, 1 minute sit-ups
Warm up is Sand Bag Get Ups. If not Sand Bags, then sub Turkish Get up with a 35 or 40# DB. For Strength - find 1 RM Press, then work it 3 times. Then add weight and perform 3 RM Push-Press 3 times (30% more weight is good guide). Then add 30% and do 5 RM Push-Jerk 3 times. Fatigue may require less build in the weight. Equipment required is Sand Bag, Oly set, Rower, legs. 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
