Endurance: Ruck under load.  Alternate WOD LSD run or swim, or play a sport.

Durability: Active stretch or warrior yoga.

Train hard, stay present and have fun. — Mark Divine

Develop your mental toughness, awareness and warrior spirit with the highly acclaimed Unbeatable MindAcademy

Read Coach Divine’s 8 Weeks to SEALFIT

Canadian SOF candidates in Olympic Skill development class

Baseline: ROM Drills. 4 Rounds: Barbell complex (75#-105#) with push up chaser.

Strength: 3-3-3-3-3-3-3-3 Thruster

Stamina: 4 Rounds, not timed: 7x Thruster @ 85% 3 RM, 14x Burpee box jump, 50m buddy pull with heavy band.

Work Capacity: 30-25-20-15-10-5 reps of Wall ball (20#/12#), Ball Slam (25#/15#).

Durability: 4 mile timed run. 50 x GHD sit ups, 30 x reverse hypers (AHAP). Active stretch or Yoga.

Baseline: ROM Drills. Run 400m, 25x Sandbag clean, Run 400m with sandbag.

Work Capacity: Complete the following for time… Run 1 mile, 100x overhead squat (45#), 100x KB swing (24kg/16kg), 100x Pull up, Run 1 mile.

Durability: Tabata row (If you are under 1,000m, perform a 50 burpee penalty). 3 Rounds: 10x WTD sit up (45#/25#), 30 sec elevated plank, 10x russian twist (25#/15#), 10x superman. Active stretch or yoga.

Train hard, stay focused, be present  –Mark Divine

Work Capacity: 10 Rounds: Every 3 minutes perform the following (65#/45#)…5x deadlift, 5x hang power clean, 5x front squat, 5x push press, run 200m.

Strength: 5-3-2-1-1-1-1-1 Push Press

Stamina: Chipper, not timed: 20x push press @ 80% 1 RM, 100x elevated push up, 800m farmers carry (55#/35# DB/KB)

Durability: Run 3 miles @ moderate pace. 50 x toes 2 bar (strict), 50x WTD back extension. Active stretch or yoga

Welcome Canada to SEALFIT Academy…we stand on guard for thee.  Train hard, stay focused, be present  –Mark Divine

Work capacity: “Deck of cards”: hearts = burpee, spade = pull ups, diamond = box jump (30in/24in), club = KB swing (24kg/16kg), joker = 800m run. Aces =14, king = 13, queen = 12, jack = 11.

Durability: 10x 100m sprint (:15 interval). 50 x GHD sit ups, 50x good morning (45#). Active stretch or yoga

Strength: Work up to 3 RM deadlift.

Stamina: 5 rounds, not timed: 5x deadlift @ 90% 3 RM, 5x max distance and height broad jumps, 25m OH walking lunge (45#/25#).

Work capacity: “Filthy fifty”: Complete 50 reps of each the following exercises: Box jump (24in/20in), jumping pull ups, KB swing (16kg/12kg), walking lunge, knees 2 elbows, push press (45#), back extensions, wall ball (20#/12#), burpee, double unders.

Durability: 100x flutter kicks, 100x leg levers. Active stretch or yoga.

Endurance: LSD run, bike, swim.

Active stretch or warrior yoga.

Work capacity: 5 rounds: 10x burpee pull ups, 10x box jumps (24in/20in), 10x KB swing, 60 second handstand hold.

Strength: 3-3-2-2-1-1-1-1-1 Clean and jerk

Stamina: Chipper, not timed: 10x clean and jerk @ 90% 1 RM, 100x thrusters (45#), 800m Buddy carry

Durability: 2 mile recovery run. Active stretch or Yoga

Work capacity: In a weight vest, “Cindy”. Complete as many rounds as possible in 20 minutes of the following…5x pull ups, 10x push ups, 15x air squats.

Durability: 2x 800m sprints. 50 x GHD sit ups, 50x Back extensions. Active stretch or Yoga.

Strength: Work up to 1 RM bench press

Stamina: 4 rounds, not timed: 5x bench press @ 80% 1 RM, 10x Renegade row (30#/20#), 25m broad jump.

Work capacity: 7 rounds for time: 7x thruster (115#/85#), 7x chest to bar pull ups, 7x pistols, 7x toes 2 bar

Durability: 4 mile timed run (If over 30 minutes, run 1 more mile). 100 x arm haulers, 100x good morning darlings. Active stretch or Yoga.