by Mark Divine
Suyoz
Jan 4 2012 in Workouts by Mark Divine
Baseline: ROM Drills. SEALFIT Complex (95#-125#). Run 800M
Strength: Work up to 1RM Back Squat
Stamina: Chipper, not timed: 20 x Back Squat @ 85%1RM, 200 x 4-Count Mountain Climbers, 200m Burpee Broad Jump
Work Capacity: 10,9,8…1 of Curtis P’s @95#, Pull Up, Ball Slam
Durability: 100 x Sit Ups, 1 x Max Plank Hold. Active Stretch or Yoga.
Equipment: Oly set, Pullup bar, ball slam ball. Sub Double unders x 2 if no ball to slam. Have fun! Reminder – Kokoro and Academy graduates can attend our 2012 Warrior Yoga and Combat Defense training at 50% off. Contact us if interested info@sealfit.com. Train hard, stay safe and have fun –Mark Divine
Do you desire to develop the mental toughness and warrior spirit of a Navy SEAL, but can’t come to a SEALFIT Academy? Check out the new Unbeatable Mind Academy
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Sealfit Complex – is that the same as the barbell complex????
Scott…SEALFIT Complex: 4 rounds, 6 reps of Dead Lift, Power Clean, Push Jerk in succession. Start at 95# and add 20# each round. Get some brother!
rgr that, many thanks!
Add 10# each round as prescribed, or go with 20# each for 95#-155#. Just remember this is the WU.
Sealfit Complex is 6 reps of: dead lift, upright row, squat clean, push press, back squat
Nice one… capt. Blue, thanks for the help, no more little piggy, now going for grefen beans!
WC: 25min, was fun.
Great training again after the break. Working a week behind again. Great programming and training.
A Chipper is a combination exercise correct? KB swings, row, thruster, cleans, and burpees? Or is it something else?
Mark, chipper simply means that you “chip” away at the number of repetitions, as opposed to breaking them into sets. Personally, I complete all repetitions of an exercise before moving on to the next for chipper.
Curtis Ps?
Go to the top of the page under SEALFit Journal and look at the exercise demos. He demonstrates the exercise. You can probably also find it on Youtube.
Great workout as usual!!! quick question regarding future workouts, is there anywhere that gives estimated times for specific levels of fitness? For example I have seen some that mark 1)leader of the pack 10.15, middle of the pack 15.45 and last man 20.05. That is just an example I had been doing cross-fit endurance for about 4 months but recently switched to a gym that has a open workout session and decided to do something that pushed me everyday. I have checked the website and didnt see anything but then again it may exist and I am just unaware of it! thanks
What about Curtis P’s with 2 x 45# DB’s! I am not quite sure if we have tried those before. And my fault with the earlier comment only add 10# each round.
I did the work capacity with clean and jerks instead because of my ankle. All other AsRx was 17:06
I have the same question as brandon. I have been doing sealfit for about 2 years and cant gauge how I am doing without any times. Thanks! Great workout