Get Some!

Today is a dedication to Navy Seals – www.sealfit.com which is the foundation of most of my workouts – scalable to each clients needs. 

MR. NATE

Chief Petty Officer Nate Hardy Navy Seal killed Feb. 4, 2009 in combat operations in Iraq.  Nate is survived by his wife and infant son.  Our prayers go to his family & friends!

Endurance:

Row 2000m OR Run 2 miles OR 7 continuous min of SDLHP

Strength:

Working RM Shoulder Press

Stamina:  4 rounds

• 3 RM Shoulder Press
• Rope Climb or modify to rope pull up x2
• 15 KTE

Work Capacity Hero WOD

NATE
AMRAP 20 minutes

• 8 pull ups
• 4 Hand stand push ups
• 8 HEAVY KB swings 70#

Endurance:

Run 1 mile

KETTLE BELL “EDT” Stength & Conditioning

Phase I: 

Kettle Bell Warm up – Synovial Fluid

Phase II:

20sec:10 sets of 4 exercises

• Russian Swing
• American Swing
• Kettle Bell Burpee/Clean
• Snatch (r/l)
• Goblet Squat
• Lunge OH (r/l)

Durability:  3 rounds

• 10 Knees to Elbows
• 10 Windmills (r/l)
• 10 Wall Squats

Endurance:

Row 1500m C2

Phase I: Warm Up

50 OH Squats PVC

“SEAL FIT DECK”

Hearts = Burpees
Clubs = Mountain Climbers
Spades = Jumping Squats
Diamonds = Push ups
Jokers = Building Run
Ace/King/Queen/Jack = 200m Row

Core & Durability:

100 Butterfly situps

Endurance:

Run 1 mile

“Welcome Back Curtis”

Phase I:  Warm Up

• 60 Wall Balls

Phase II:

Working RM Back Squat

 (1)  5 rounds of:

• 5 Back Squat RM
• 10 Handstand Pushup

(II)  30-20-10

• Curtis P’s  45-65-75  – hang power clean, racked lunge r/l, push press
• 400m run inbetween sets

Core & Durability:

3 rounds

• 20 GHD
• 60 sec. L sit
• 20 Back extensions

Endurance:

1 mile run

Phase I:  Warm Up

30 squats/20 rollovers/30 OH squats

Phase II:

“FGB Skills & More”

3 rounds

• 30 Wall Balls
• 30 Box Jumps
• 30 SDLHP
• 30 Push Press
• 500m Row
• 400m Run

Endurance:

Run 1 mile

PST Warm Up

Max Pull ups 2 min/2 min rest – Max Push ups 2 min/2min rest – Max Situps 2 min/2 min rest

Work Capacity

• 10 Deadlifts – 100m row
• 9 Deadlifts – 200m row
• 8 Deadlifts – 300m row
• etc all the way to 1 Deadlift – 1000m row

Core & Durability

3 rounds

• Hip Mobility
• 60 sec front plank
• 30 sec each side plank
• 20 weighted sit ups

Push You Jerk

Endurance:  1 mile run

Warm Up:  2 rounds

• 20 Wall Balls
• 80 Jump Ropes – working double unders

Strength & Stamina:  5 rounds

• Working Jerk 3 RM
• 3x Jerk RM
• 10 Pull Ups dead hang
• 15 OH Squats

Working Capacity: 

• 50 Thrusters
• 50 Push ups
• 400m run
• 100 situps
• 100 squats
• 400m run

Kettle Bell Conditioning

Endurance:  1 mile run

Warm Up:  Dynamic – Synovial

WOD:  30sec on/10 sec off – 6 reps

• Russian Swing – 400m run
• American Swing – 400m run
• Romanian Dead Lift – 400m run
• Lunge (r/l) – 400m run
• Burpee Clean – 400m run
• Goblet Squats – 400m run

Core & Durability:  3 rounds

• 10 Thruster situps
• 10 Wall Squats
• 10 OH Wall Squats

Endurance:

Run 1 mile

“Pistolia”

Strength & Stamina:

(1) Work to 3 RM Back Squat

(2) 4 rounds

• 3 Back squat @ 3 RM
• 5 Pistols off box each leg
• 10 Back Extensions

Working Capacity:

(3) 5 rounds

• 400m run
• 5 Burpees
• 10 KB SDLHP 55#rx
• 20 KB swings 55#rx

Durability:

Stretch / Foam Roller

Endurance:

Run 1 mile

“Goat Locker”

(1)

• 15 Wall balls 20 sec rest  x 8 rounds

(2)  20 minute AMRAP

• 3 Power Cleans
• 6 Push Ups
• 9 Air Squats

(3) 1 mile run