Wed. Oct 12

Navy Seal Test Group 2

Others:

12-8-6

Back Squat

SDHP

Machine Row

Mon. Oct 10

Navy Seal Test Group 1

Others: AMRAP 20 Min.

Run 2 laps

8 Split Squats

8 Dips

8 Burpees

25 Choice Abs

Fri. Oct 7

18-14-10-6

Pull Ups

DB Tricep Extension

Dynamic Squats

DB Bench

Fly Pulls

Wed. Oct 5

*Partners

*One partner starts w/ one exercise, while the other starts the second.  Count # of reps/seconds.  Go until fatigue then switch.  Begin where partner left off counting.  Count TOTAL number of reps/seconds for each exercise and record.

AMRAP 4 Minutes

3 second descend push ups

MedBall “X”

Rest 1 Minute

AMRAP 5 Minutes

Run 1 lap

"T" w bands (double up band)

Rest 1 Minute

AMRAP 4 Minutes

Pull Up hold (count sec)

Leg Raises

Mon. Oct 3

4 Rounds (min 20#)

Lunges – Arena

Jog Back

10 KB Swings

20 Goblet Squats

Lunges – Arena

Jog Back

10 KB Swings

20 OH Squats

12 x 25 Abs