#sealfit

[bujutsu]

Workhorse: Tactical Strength & Conditioning

"Amanda ALT" 13-11-9-7-5 Pull-ups Squat Snatches (95#/65#)

“Grace” 30x Clean-and-Jerks (135#/95#)

“Lumberjack 20” 20x Deadlifts (>=225#) Run 200m 20x KB swings (AHAFP) Run 200m 20x Overhead Squats (AHAFP) Run 200m 20x Burpees Run 200m 20x CTB Pull-ups Run 200m 20x Box jumps (24″) Run 200m 20x DB Squat Cleans (AHAFP)

[bujutsu]

WF: Training

SealFit Chipper **30:00 CAP**

800m Run

90x Double Unders

80x Squats

70x Sit-ups

60x Shoulder Press (45#/35#)

50x Step-ups

40x Push-ups

30x Lunges

20x Burpees

10x Pull-ups

5x Diamond Push-ups

[bujutsu]

WF: Training

12x Rounds 6x Sandbag Rows 6x Burpee to Squat 24x Mnt Climbers 6x Sandbag Front Squats

[16:34]

[bujutsu]

Workhorse: Training

Strength Clean & Jerk 5x3 (start at 50% and add weight each round)

Work Capacity 8x Rounds 8x Hang Cleans 115#/95# 8x Pull-ups 8x Box Jumps 24"

Explosiveness 5-10-15-20-20-15-10-5 RKBS #AHAP each round :30 cap

BJJ Rolling: 10:00

[bujutsu]

Training: SealFit

Strength Back Squat 5x5 @185#

Work Capacity A. 100x DU 10x HSPU 75x DU 15x HSPU 50x DU 20x HSPU

B. Grace 30x Clean & Jerks @115# [3:48]

Endurance 1 Mile Run

[bujutsu]

Training: SealFit

Strength 10-9-8-7-6-5-4-3-2-1 Hang Snatch @ 95# Then... 30x Sit-ups 20x GHD Back Extensions

Work Capacity 14:00 AMRAP 12x Thrusters 45# 16x Pull-ups 20x Push-press 45# 10x Bar Facing Burpees

Endurance 3x Rounds 30 Cal Row + 2:00 Rest

[bujutsu]

SealFit

Bullstreet SealFit 4 hours.

“The Grinder Warm Up” Wrist stretch  – 10 each way Wrist rotations  – 10 each way Arm circles  – 10 each way Pushups – 10 Burpees – 10 Air squat – 10 Jumping jacks  25 Runners deep hip stretch – 5 Mountain climbers  – 25 – two count Pushups – regular  20 Burpees - 10 Air squat  – 30 Standing lunge  – 20 (10 each leg) Pushups with sideways walk  – 10 Lateral jump  (1 ft high minimum) – 10 each direction Burpees  – 10 Situps  – 25 Pushups with sideways walk  – 10 Thai plank  – 60 seconds each side Flutter kicks  – 20 Dragon Pushups  – 20 Standing Lunge  – 10 (10 each leg)

Ruck ~1 mile

Sandbag PT  With Ruck 10x Burpee Jump Overs  20x Sit-Ups (hold at chest) 6x Turkish Get-Ups (alt sides) 20x Overhead press 6x Turkish Get-Ups (alt sides) 20x Sit-Ups (hold at chest) 10x Burpee Jump Overs 20x Cleans 20x Front Squats 20x Back Squats 20x Shoulder Hold Lunges  (switch soulders between reps - if “weight” touches ground 10x pushups)

**Finish With: Max Rep Push-Ups in 2:00

Ruck ~1 mile

KB WOD - ‘Reaper Short Card’ 4x Rounds 30x KBS 30x Goblet Squats 30x Push-press 10x Thrusters 10x Burpees

Tire Work - 8x Tabata Intervals (:20 on :10 off) - 4 total minutes

2, 4, 6, 8 toe touches on tire &  then jump back and pushup off of tire

Jump into and out of tire going straight through

TIre Battle: Push back and fourth to partner (tire on side)

Parter Tire Flip ~200m

[bujutsu]

Workhorse: Training

10:00 Warm up

SealFit Chipper (Final Push) 800m Run 100x Squats 75x Lunges 50x Push-ups 25x Box Jumps 20x Burpees 20x Pull-ups 15x Deadlifts @135 # 10x Power Cleans @135 # 5x Push-Press @135 # [23:03]