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Wednesday, April 16

Baseline: Pre-SOP and box breathing, then ROM Drills. 20 minutes of grinder PT.

Endurance: LSD run, ruck or swim.

Benchmark WOD: “Barbara”. Complete 5 rounds of:

  • 20x pull up
  • 30x push up
  • 40x sit up
  • 50x air squat
  • *Rest 3 minutes between rounds

Durability: SEALFIT Yoga Mobility drills. Hydrate and fuel within 30 minutes.  Journal post training session SOP.

Wednesday, April 16 SOF Candidate WOD

Complete 30 rounds, every minute, on the minute of the following (If you have a weight vest or body armor, use it)…

5x Pull up

10x push up

15x air squat

Then, run 2 miles @ threshold pace

Tuesday, April 15

Baseline: Pre-SOP and box breathing, then ROM drills. 7 rounds – 25m sprint (Rest 60 seconds between sprints).

Strength: Front squat – Warm up then 5-5-5-5-5 (Increase the weight each round. The last set should be around 80-85% 1 RM).

Stamina: Chipper, not timed: 30x front rack lunges @ 155#-185#/115#-135#, 100x 4-count mountain climbers, 400m overhead carry (45#/25#)

Work Capacity: “Task Priority FGB”. Complete 3 rounds of:

  • 30x wallball (20#/14#)
  • 30x KB sumo Deadlift high pull (75#/55#)
  • 30x box jump (24in/20in)
  • 30x shoulder to overhead (75#/55#)
  • 20x calories on rower

Durability: SEALFIT Yoga Mobility drills. Hydrate and fuel within 30 minutes.  Journal post training session SOP.

Tuesday, April 15 SOF Candidate WOD

Swim 500m (Stroke of your choice), then 10 rounds of 100m swim CSS, 15x push ups, 20x 4- count flutter kicks, 25x air squats. Cool down = 4x 25m underwater swims (Rest as needed between efforts). Also, if you fail/come up for air before reaching 25m, it is a 25x burpee penalty each time.

Monday, April 14 SOF Candidate WOD

Complete 8 Rounds of the following…Max rep strict pull up, 10x clapping push ups, 200m sprint, 60 seconds rest.

SEALFIT WOD Archives