Workout of the Day
Monday, June 8th, 2009
First Phase: Warm-up
10 rounds:
- Rope Climb
- 6 Burpees
Second Phase: "Strength, Power"
(1) Work to 3 RM Dead Lift
(2) 5 Rounds:
- 2 x Dead Lift @ 90% 3RM
- 10 X Back Extension (use GHD)
(3) 6 Rounds for Time:
- 10 x Dumbell Floor Press ea arm (35#)
- 15 x Wall Ball 20#
- 10 X weighted sit-up (45#)
Third Phase: Core & Durability
5 rounds:
- 5 x Overhead Squat 75 - 95#)
- 1 x Suicide Sprint (25 - 50 - 75 - 100 yds)
- 10 x Clapping push-ups
This WOD is total body strength and core conditioning with a decent amount of intense work capacity thrown in for your enjoyment. Equipment required is Bar w/ weights, 35# dumbbell, rope climb, wall ball, GHD. Sub bench and foot hold as poor mans GHD. 2 x 55# KB, Rope climb (can sub rope pull-ups), a pull up bar, bench press and GHD. As always work through warm up and strength sessions (1) and (2) quickly but not frantically. Do this WOD with a partner or team if possible and race (3) and (4). This was our Friday session with the SEAL FIT Pre-SOF team at the training center. Fun. SEAL FIT Camp coming up this weekend - any last minute takers? ;) 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
