Seals:

• 30 Over Head Squats- 75#
• 2mile run (sub 1k row; 8 minute cycle)
• 100 Pull Ups
• 100 Push Ups
• 100 Situps
• 100 Squats
• 2 mile run (sub 10 minute cycle)

Group Cycling _ Race Day Ride 60 minutes

Combat Class – Joust!

What a great defensive workout.  Thank you Ceren!!!!

SEALS:

• AMRAP for 20 minutes (I only did 15 though:()
• 7 Burpees
• 7 Handstand Pushups
• 7 Ring Dips

• Running Clinic
• Threshold & VO2Max – 4 miles

SEALS:

• 1000m Row
• 4 minutes on / 1 minute rest inbetween rounds
• 4 Cleans 95#
• 8 Push Ups
• 12 Squats
• 25 GHD

Revolution:

25 minute cycle

SEALS:

• Clean to full squat – building reps
• Every minute on the minute the following:
• 6 burpees; finish each minute with as many cleans to full squat until you reach 100 total!!
• 25 Handstand pushups

Swim:

• 6 lap warm up (150m)
• 2 x 25m with 30 second rest inbetween each
• 2 x 50m with 30 second rest inbetween each
• 2 x 100m with 45 second rest inbetween each
• 2 x 200m with 1minute rest inbetween each
• 5 lap cool down (225m)

Cycle:

60 minute – Interval Ride

Power Cycle

• 10 minute warm up
• 6 x 2 minute Level 6
• 3 minute recovery inbetween efforts Level 2
• 10 minute Level 3
• 3 x 1 minute Level 7
• 2 minute recovery inbetween efforts Level 2

Seals:

• 2000m row
• 25 Thrusters 65#
• 25 Pull Ups
• 1000m row
• 50 Thrusters 45#
• 50 Pull Ups
• 100 Crunches
• 100 Situps
• 100 GHD

“”The more that you read, the more things you will know. The more that you learn, the more places you’ll go!”
Theodor Geisel

• Warm Up: (x3)
• 100 Jump Ropes
• 25 Alt. Lunges
• 25 Push Ups
• 5 Rounds for time
• 145# Deadlift 10
• Push Press  15 @ 75#
• Clean 20 @ 75#
• 100 25# Situps (look through the hole)