Your ultimate resource for training, living, and thinking like a US Navy SEAL!

8.23.08 "The Barong"

• Rope Climb
• Climb "Mr. Barong" Swing Set
• Ring Push-Ups x 25
• Inverted Bar Close Grip Pull Ups x 15
• Ring Dips x 10
• Run 1/4 mile
• Crunches x 100
• Run 1/4 mile
• Wall Ball 12 lb. Med Ball x 10
• Farmers Carry Run 40 lb Kettle Bell
• Kettle Bell Swings 40 lb x 20
  Repeat 2 more times

8.30.08 "Urban O Course"
Warm Up
Circle of Woe 40 lb Kettle Bell Toss
Alternate:

• Rope Climb, Barong Swing Set Climb, 20 Ring Push Up, 10 Ring Dip
  Repeat
• 20 Push Ups
• Wall Climb
• Run
• Climb Fence
• 20 Bench Jump Up / Step Down
• Weave
• Bear Crawl across Court
• Swing Set Cross
• Run
• 20 Push Ups
  Repeat

9.06.08 "Ab Circle of Woe"
Dynamic Warm Up

• 20 Burpees, Run 1/4 mile
• 15 Burpees, Run 1/2 mile
• 10 Burpees, Run 1 mile
  Keep time

Ab Circle of Woe

9.11.08 "Never Forget"

• Sprint 100 m
• Swim 400 m
• Sprint 100 m
• 20 inverted pushups
• 20 wall jumps
• Run 1/2 mile
  Repeat

9.20.08 "Cardio Ripper"
Dynamic Warmup

• Run 1/4 mile (x 4)
• 20 -15 - 10 - 5 Pull-Ups before each 1/4 mile
• Jumping Jacks (40)
• 20 - 15 - 10 - 5 Push-Ups before each set
• Suicide Sprints (x 4)
• 20 - 15 - 10 - 5 Squat Kicks before each set

Kettle Bell Abs Circle of Woe

• 20 Kettle Bell Swings
• 20 Kettle Bell Squats
• 10 Kettle Bell Get Ups

Flutter Kicks - Crunches - Planks outside

9.27.08 "Anchors Aweigh"
Run 1/2 mile; 10 Pull Ups; 25 Push Ups; Run 1/2 mile

• 1 Rope Climb, 25 Push Ups
• Climb SEAL Ninja Swingset, 10 Ring Dips
• 20 Ring Push Ups
• Climb SEAL Ninja Swingset, Run 1/4 mile
• 20 Kettle Bell Swings
• 25 4-count Flutter Kicks, Run 1/4 mile
• 100 yard Sprint with 40 lb vest
• 10 Deep Knee Thrusters with 12 lb. medicine ball
• 30 lb. dumbbell thrusters

Repeat 3 times

10.4.08 "Sled Dog and a Log"
1. 15 min Dynamic Warmup
2. The Sled Dog

• 1 minute intervals of each x 10
• 20 Push Ups
• 50 yd Sprint
• 10 Star Squat Jumps

• Swing Set Climb, 10 Pull Ups
  x 2

3. The Log Ab Circle
Medicine Ball Push Ups
Log Run of Perimeter

11.29.08 "Turkey Mash"
25 Burpees, Run 1/4 mile, 25 Burpees, Run 1/4 mile
Rope Climb, 25 Push Ups, Climb SEAL Ninja Swingset, 25 Kettle Bell Swings

Ruck Sack Run 1.5 miles (to Pool)
Fins/Cammie Swim 300 yds
25 Push Ups - 10 Pull Ups
Ruck Sack Run 2.5 miles