Workout of the Day
Wednesday, June 3rd, 2009
First Phase: Warm-up
3 rounds:
- 10 Burpee-pullups
- 10 KB Swing 55#
- 10 Goblet Squat
Second Phase: "Strength, Power"
(1) Work to 1RM Bench Press
(2) 5 Rounds:
- 2 x Bench Press @ 85% 1RM
- Rope climb
(3) 6 Rounds:
- 20m Walking Lunge Lap w/ 2 55# KB
- 6 x Jingle Jangle
- 10 Ankles to bar
Third Phase: Core & Durability
3 rounds:
- 60 Sec Ab bridge
- 10 GHD situps
- Sampson Stretch w/ twist
This WOD is Upper and Lower body strength, and core conditioning. Equipment required is 2 x 55# KB, Rope climb (can sub rope pull-ups), a pull up bar, bench press and GHD. Work through the warm up quickly. The working sessions are not timed in this WOD, but go as fast as great form will allow. This is a 1 hour WOD. 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
