SealFit Monday

“Watch your thoughts; they become words.

Watch your words; they become actions.

Watch your actions, they become habits.

Watch your habits; they become character.

Watch your character; it becomes your destiny.”

SealFit Monday

Work Capacity: Complete the following for time…

        Run 1 mile
        75x KB swings (53#/35#)
        Row 1,000m
        60x wallball (20#/14#)
        Run 1 mile
        45x pull ups

Strength: Power clean – Warm up then, 80% x 3 reps, 85% x 3 reps, 90% x 3+ reps.

Durability: 3 rounds – 20x GHD sit ups, 45sec/45sec side bridge, 10x slasher (16kg/12kg), 5x Romanian deadlift (135#/95#). SEALFIT Yoga Mobility drills. Hydrate and fuel within 30 minutes.  Journal post training session SOP.


Baseline: Pre-SOP and box breathing, then ROM drills. Run 800m, then complete 30-20-10 reps of front squats, lunges, push ups.

Stamina: 4 rounds, not timed: 10x power clean @ 95#-135#/115#-155#, 20x KB sumo deadlift high pull (70#/53#), 25m crab walk.