2012
Use the OODA Loop to Power your Decisions The OODA loop helps us process and respond to information coming at us very quickly. It is used when rapid, on the fly planning and decision are necessary. Developed by the late Air Force Colonel John Boyd to simplify the rapid-fire life and death decisions made during […]
Read More2012
Run 3 miles, Swim 2000m CSS with fins, Run 3 miles. Saturday do Operator WOD, or long Grinder PT Sunday is a rest day
Read More2012
With body armor, Run 3 miles at moderate pace. Then complete 10, 9, 8, 7….1 reps of Body blaster, dips, sit ups. Between each grouping, perform a 100m sprint. For example, do 10x Body blaster, 10x dips, 10x sit ups, 100m sprint, 9x Body blaster, 9x dips, 9x sit ups, 100m sprint, etc.
Read More2012
WU: Swim 500m stroke of your choice. 50 m free style hypoxic pyramid: 1x 50m @ 1 breath every 2 strokes, 1x 50m @ 1 breath every 4 strokes, 1x 50m @ 1 breath every 6 strokes, 1x 50m @ 1 breath every 8 strokes, 1x 50m @ 1 breath every 10 strokes. Then work […]
Read More2012
Deck of Cards: Hearts = Burpee, Club = leg levers, Spade = 2-Count jumping lunges, Diamond = Pull ups. Aces = 14 reps, King = 13 reps, Queen = 12 reps, Jack = 11 reps, Joker = 800m run.
Read More2012
WU: Swim 500m stroke of your choice. 10 rounds: 100m CSS, 20x Push ups, 30x air squats, bear crawl around pool.
Read More2012
Complete 100x Pull ups, 100x Push ups, 100x Sit ups, 100x Squats, 800m walking lunge. Rest as needed then 4 mile timed run. If over 30 minutes, perform 100x jump squat penalty. Saturday – do a long run or ruck hike. rest day Sunday
Read More2012
WU: Swim 500m CSS. Then 5x 100m sprint Freestyle :45sec interval). Rest as needed then 10x 50m sprint freestyle (:30interval). Rest as needed then 15x 25m sprint freestyle (:15 interval). 500 m CSS.
Read More2012
Run 2 miles, (10 Rounds: 10x Burpee, 20x walking lunges, 30x 4-count flutter kicks), Run 2 miles Sorry for the gap gents (or ladies). We are back on track with the wonderful CWODs. Have fun! Train hard. –Coach Divine
Read More2012
By Patrick Barry In September of 2011 I attended SEALFIT’s world-renowned Kokoro Camp as a member of Class 19. At 46 years old, I prepared months in advance for this intense 50+ hour crucible training academy that mirrors the famous U.S. Navy SEAL BUD/S (Basic Underwater Demolition/SEAL) hellweek that has a failure rate of about […]
Read More