#sofwods

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SOFWOD for Fri Dec 14 AM 20x :20 stadium sprint, :60 walk down Then: Every hour, 25 clapping push ups PM Warm Up: 3:00 Bike or Row - 2x 10 Reverse lunges w/ OH reach back (5/leg) 10 Toe Touch to Squat 10 Knee & Ankle rotations/direction - Empty barbell 5 RDLs 5 Squats 5 Good Mornings 5 Reverse Lunges/leg - Back Squat: 3 x 6 @ 80%) Then: Build to a Heavy Single High Hang Power Clean Then: 3 Rounds, for time: 20 SA Front Rack KB Reverse Lunge Steps (10 each side) #1 .5/1p 40m Suicide Sprint (10m course) 20 SA KB Hang Power Clean (10 each arm) 40m Suicide Sprint (10m course) #getselected #pj #specialforces #greenberet #seal #ranger #cct #tacp #eod #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Thur Dec 13  AM Swim 1k CSS w/ fins, active recovery 5 min hot tub PM Warm Up: 3:00 Bike or Row – 2x :30 Low Back Release Stretch 10-12 DB RDL 10-12 DB Bent Row – 10 DL w/ empty barbell 8 DL w/ 35% 6 DL w/ 45% 4 DL w/ 55% Then: 35 AMRAP 20/16 Cal Row 20 WB 20/14 5 Deadlift 315/225 20 T2B #getselected #pj #specialforces #greenberet #seal #ranger #cct #tacp #eod #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Wed Dec 12 AM Ruck 3 miles sub 33 min, 45# Then: 50 Pull Ups 50 Dips 50 GHD Sit Ups *25/15# PM Warm Up 3:00 Bike or Row – 10 Shoulder Circles in each direction 10 Standing Knee Hugs, alternating 10 Standing Quad Pulls, alternating 10 Lateral Lunges or Cossack Squats 10 OHS Then: 10 EMOM: Snatch + 2 OHS, pick a weight you can make for all sets Then: 3 min Window: 50 DU + 15 HSPU AMRAP Shoulder2Overhead #135 /95 in remaining time. *rest 3 min between each interval, keep going until 50 S20 have been reached. #getselected #pj #specialforces #greenberet #seal #ranger #cct #tacp #eod #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
back to the programming 🎵 = One Minute (ft. Kanye West) - XXXTENTACION #sofwods #DBAB
WWII 1st RBN training for Dieppe Mission SOFWOD for Tues Dec 11 AM Swim 300 freestyle increasing effort 8 x 25m underwater, :45 rest 3 x mask and snork recovery @ 5, 7, 10, 12m 5 x 350m CSS w/ fins and BDU, 8 min interval, increasing effort 300 Back Stroke cool down PM Warm Up: 3:00 Bike or Row – 2x 10 Banded Straight Arm Lat Pull Downs 10 Banded Face Pulls 10 Banded Up Right Row Then: 5x 5 Bent Over Barbell Row 20 Hollow Rock 5 Strict Pull Ups @ 30X1 tempo 20 Flutter kicks 4-ct *:30 rest between all Then: 5x 5 Ring Push Ups @ 30X1 tempo 20 Crunch 5 Seated Arnold Press @ 30X1 tempo 20 Flutter Kicks 4-ct *:30 rest between all Then: 3 Rds: 250m Row 12 KBS 2/1.5 12 Burpee #getselected #pj #specialforces #greenberet #seal #ranger #cct #tacp #eod #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Mon Dec 10 AM Run 9 mile LSD Then: 20 EMOM 15 Push Ups 15 Sit Ups PM 4 Front Squats + 8 Back Squats x 4 Sets @ 80% of FS Then: 10 EMOM: 2 Power Clean + Squat Clean. TnG, pick a weight you can make for all rounds Then: 18 Sets: :15 Hard AB for Distance/ :15 AB ez spin #getselected #pj #specialforces #greenberet #seal #ranger #cct #tacp #eod #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Sat Dec 8 770m Row 77 KBS #1 .5pood 77 Wall Balls 77 Ab mat sit ups 77 DUs 77 Burpees 770m Ski Erg #getselected #pj #specialforces #greenberet #seal #ranger #cct #tacp #eod #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Fri Dec 7 AM Run 1 mile time trial Then: Every waking hour conduct 75 flutter kicks 4-ct PM Warm up: 3:00 Bike or Row – 2x 10m banded monster walks 10 banded frog pumps 10m lateral banded monster walks in each direction – 10 Squats w/ empty barbell 8 Squats w/ 40% 6 Squats w/ 50% 4 Squats w/ 60% Then: Back Squat 3 x 8 @ 70% Then: 8 EMOM: High Hang Clean + High Hang Cluster, climbing Then: AFAP: 400m Row 30 pull ups 400m Row #getselected #pj #specialforces #greenberet #seal #ranger #cct #tacp #eod #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
Roger Donlon - First MOH recipient of the Vietnam War & of SF (7th SFG) SOFWOD for Thur Dec 6 AM Swim 20 min choice active recovery PM Warm Up 3:00 Bike or Row – 2x :30 Low Back Release Stretch 10-12 DB RDL 10-12 DB Bent Row – 10 DL w/ empty barbell 8 DL w/ 35% 6 DL w/ 45% 4 DL w/ 55% Then: 10 to 1 Deadlift 275/205 *200m ski between each DL set Then: 12 to 1 Alt DB Snatch 50/35 *40m suicide sprint between each DB set #getselected #pj #specialforces #greenberet #seal #ranger #cct #tacp #eod #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Wed Dec 5 AM Ruck 2 hours over rolling terrain, 55# dry, 15 min pace Then: 20 EMOM: even: 5 Wtd dips odd: 5 Wtd Ring Rows PM 3 Rds: 30 OHS 45/35 15 Lateral Over the bar burpee -5 Min rest 50 KBS 1.5/1 pood 50 Box Jumps 24/20 50 Push Press 95/65 -5 min rest 1k row 100 DU #getselected #pj #specialforces #greenberet #seal #ranger #cct #tacp #eod #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Tues Dec 4 AM Swim 300 freestyle increasing effort 20 x 100m freestyle or CSS w/fins and BDU, 3 min interval 6 x :60 tread hands out, :30 ez tread 300 breaststroke cool down PM 4 sets: 4 Front Squats + 8 Back Squats @ 75% of FS Then: 8 EMOM: Snatch + High Hang Snatch, climbing Then: 3 Rds: 12 Thrusters 95/65 12 C2B 40 DU #getselected #pj #specialforces #greenberet #seal #ranger #cct #tacp #eod #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Mon Dec3 AM Run 90 minute trail run Then: 2x 100 push ups 30 pull ups 100 sit ups 30 chin ups PM 3 min Assault Bike or Row 2x 5 burpee 10m lunge twist 10m inch worm 10 banded good mornings Then: 4x :30 static ring knees to chest :30 hollow rock :30 superman :30 front leaning rest Then: 9 Sprint Sets: 12/9 Cal Assault Bike Sprint 5 Touch-n-go Power Clean & Jerk 135/95 *:90 rest #getselected #pj #specialforces #greenberet #seal #ranger #cct #tacp #eod #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Sat Dec1 800m Farmers carry #2p 21-15-9 Power clean #135 HSPU 800m plate run #45 21-15-9 C2B Burpee box jumps 800m Ruck #85 #getselected #pj #specialforces #greenberet #seal #ranger #cct #tacp #eod #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Fri Nov30 AM Run 1 mile Sub 6:30 -5 min rest 2 miles sub 13:30 -5 min rest 3 miles sub 22 PM Back Squat 3 x 8 @ 70% Then: 6 x Clean Pull + Clean + Hang Clean (knee) + Split Jerk, climbing Then: 500m row 40 T2B 400m row 30 T2B 300m row 20 T2B 200m row 10 T2B 100m row #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #eod #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
Rest easy brother! #FirstThere SOFWOD for Thur Nov 28 AM Active recovery 10 min row 10 min Assault Bike 10 min Jog PM Warm Up: 3:00 Bike or Row – 2x 10 SA DB Arnold Press (5/arm) 10 DB Floor Press 20 Straight Arm Reverse Shoulder Circles holding 5# plates (arms in T position)  Then: 12 EMOM: Even: 5 Ring Dips 30X1 tempo Odd: 5 SA Bent Over KB Row 30X1 tempo (each) 1.5/1 pood -3 min rest 12 EMOM: Even: 12 alt goblet step ups #1 .5/1 pood Odd: 20m bounding broad jump -3 min rest 12 EMOM Even: 10 Unbroken Thrusters 95/65 Odd: 10 Burpee to a plate #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #eod #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
Rest easy brothers! #DOL SOFWOD for Wed Nov 28 AM Ruck 80 minutes of stairs with 45# Then: 4x :45 plank :45 front leaning rest :45 front leaning rest knees to elbows :45 plank up downs *:45 rest between each PM 6x High Hang Snatch + Hang Snatch (knee) + 2 OHS @ 65-70% (Sn) Then: 21-18-15-12-9-6 Cal Assault Bike SA DB Push Press 55/35 (each) *2 Rope Climbs between each round #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #eod #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Tues Nov 27 AM Swim 300 freestyle increasing effort 1500m lead arm trail arm for time, w/ fins 10 x 25m underwater, :45 rest 300 breaststroke cool down PM Warm Up: 3:00 Bike or Row – 2x 10 DB or Plate Thumb Down Shoulder Raises 10 DB or Plate Lateral Raises 10 DB or Plate Bent Rows 10 Good Mornings Then: U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, AK, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert. 10 Rounds for Time 3 Handstand Push-Ups 6 Deadlift (225/155 lb) 12 Pull-Ups 24 Double-Unders #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #eod #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Mon Nov 26 AM Run 45 min Fartlek, :30 @ 6 min pace, :30 @ 8 min pace Then: 75-50-25 Ring Dips Chin Ups PM 7 Front Squat + 13 Back Squat @ 70%, 3 sets, rest as required Then: 6 Sprint Sets: 20 UB WB 9 Tng Power Cleans 135/95 9 Burpee Box Jump Over 24/20 *:90 rest Then: 3 min accumulation of hollow rock #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #eod #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Sat Nov 24 RIP SSG Matthew Pucino 10 Burpees 2k Row 20 Burpees 1.5K Row 30 Burpees 1K Row 40 Burpees 500m Row 50 Burpees #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #eod #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Fri Nov 23 Coleman Pinkston, Germany 1945 AM Active Recovery: Swim 20 min Assault Bike 20 min PM Back Squat 3 x 10, 65% Then: 10 Sets: 15/12 Cal AB 10 Squat Jumps 45/35 5 Power Snatch 115/75 *:90 rest Then: 5x :30 hollow rock :30 R plank :30 L plank :30 rest #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #eod #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Wed Nov 21 AM Ruck 5x 1 mile over mountainous terrain 30 ruck push ups *60 rest hydrate PM Warm Up: 500m Row 2x 10 DB Arnold Press 10 Good Mornings 10 Thrusters Then: 10 EMOM Power Clean + Push Jerk + 2 Split Jerks, climbing Then: 3 Rds: 3 Power Cleans 6 Thrusters 9 Lateral Over the bar burpee *135/95 #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #eod #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Tues Nov 20 Sr.A Danny Sanchez AM Swim 300 swim/kick/pull 8 x 25m underwater 8 x 100m freestyle w/ fins, AFAP, 3 min interval 100m travel tread PM Warm Up 3:00 Bike or Row – 2x 10 SA DB Arnold Press (5/arm) 10 DB Floor Press 20 Straight Arm Reverse Shoulder Circles holding 5# plates (arms in T position)  Then: 10 Min Window: 21-15-9 Push Press 115/75 Ring Row *AMRAP Cal AB in remaining time.  Score = Cals -5 min rest 10 Min Window 21-15-9 Ring Dips Box Step Overs w/ 50/35# DBs *AMRAP Cal Ski in remaining time.  Score = Cals #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #eod #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Mon Nov 19 AM Run 8 mile LSD Then: 50 tempo push ups, 30X1 50 tempo sit ups, 30X1 25 tempo pull ups, 2021 PM 5 EMOM: Snatch Pull + 2 Hang Snatch (knee) @ 65% Then: 3 Sets: 7 Front Squat + 13 Back Squats @ 65% of FS Then: 21-15-9 DU x 3 Pull Ups Alt Pistols #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #eod #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Sat Nov 17 20 EMOM Min 1-5 3 rope climbs 20' Min 6-10 12 Box jumps Min 11-15 15 T2B Min 16-20 18 Wall balls 2K Row 15 EMOM Min 1-5 20 KBS #1 .5p Min 6-10 30m SA OH KB walking lunge (switch arms at 15m) #1 .5p Min 11-15 15 Burpees PC: kellansworld #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #eod #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Thur Nov 15 AM Swim 20 min active recovery PM Build to a heavy 3 position clean (ground, knee, hip) Then: 30 Burpee Box Jump 24/20 *EMOM, 3 Power Cleans @ 60%, start with the clean Then: 5 min of wtd front leaning rest accumulation #45 /35 #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #eod #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Wed Nov 14 AM Ruck 60 min on treadmill 12% grade, 45#, 15 min pace PM Warm Up: 500m row 2x 10 good mornings 10 inch worms 10 air squats Then: 1k row 25 Deadlifts 225/155 25 T2B 1k ski 20 Deadlifts 225/155 20 T2B 40/35 Cal Assault Bike 15 Deadlifts 225/155 15 T2B #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #eod #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Tues Nov 13 AM Swim 300 swim/kick/pull 6 x 50m underwater down, free back, 2 min interval 6 x 10m mask and snorkel recovery 6 x :15 tread elbows out, :45 ez tread 6 x 350m lead arm trail arm w/ fins, increase effort each 50, :60 rest 300 swim/kick/pull PM Warm Up: 3:00 Bike or Row – 10 Leg Swings in each direction/leg 5 Inchworms 5 Lunge with Reach back &Twist/leg 5 Hurdle Jumps or High Box Jumps – Barbell Only 2-3x 5 Snatch Pull 4 Muscle Snatch 3 Drop Snatch 2 OHS 1 Snatch  Then: 15 min to build to a heavy 3 position snatch (ground, knee, hip) Then: 3 Rds: 25 WB 20/14 25 OHS 75/45 -5 min rest 3 Rds: 20 HRPU 20 DB Push Press 50/35 #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #eod #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Mon Nov 12 AM Run 90 min LSD @ 8:30 pace Then: 5 min ME push ups 3 min rest 5 min ME sit ups PM Warm Up: 3:00 Bike or Row – 2x 10 Banded Straight Arm Lat Pull Downs 10 Banded Face Pulls 10 Banded Up Right Row Then: ME strict pull ups 3 min rest ME strict ring dips Then: 7x 3 AMRAP 12/10 Cal AB 9 Pull Ups 6 Front Squat 115/75 *3 min rest, pick up where you leave off #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #eod #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Fri Nov 9 AM Run 30 min Fartlek, :20 @ 90%, :40 ez jog Then: Every waking hour conduct 50 push ups PM 5 x 3 Power Clean & Push Jerk, tng, climbing to AHAP Then: Front Squat 3 x 8, climbing, 2 min rest between sets Then: 9 AMRAP 250m row 12 KBS 2/1.5 20m burpee broad jump #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #eod #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Thur Nov 8 AM Swim 30 min choice a active recovery w/ fins PM Warm Up: 3:00 Bike or Row – 30 banded pull aparts 10 PVC Pass Throughs 10 PVC BTN OHS Grip Strict Press 10 PVC Paused OHS 10m inch worm Then: 5 Rounds: 400m Run 5 T2B 20m SA Front Rack KB Carry (each) 5 T2B 20m SA KB Farmers Walk (each) 5 T2B 20m SA OH KB Carry (each) *1.5/1 pood KB #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #eod #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Wed Nov 7 AM Ruck 60 minutes of stairs 55# dry Then: 400m wtd lunge 45/35 PM Bench Press 5 x 5, climbing to a heavy 5 rep Then: Pendlay Row 5 x 5, moderate, all the same weight Then: 21-18-15-12-9-6 Assault Bike Cals *After every AB set conduct 40 DU & 5 SA DB Thruster (each) #50 /35 #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #eod #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Tues Nov 6 AM Swim 300 swim/kick/pull 30 min lead arm tail arm for distance 6 x 50m underwater down freestyle back, 2 min interval 6 x :20 tread elbows out, :40 ez tread PM Warm Up: 3:00 Bike or Row – 2x 10 Banded Straight Arm Lat Pull Downs 10 Banded Face Pulls 10 Banded Up Right Row Then: 6 EMOM 3 Pull Ups @ 30X3 tempo, wtd if possible Then: 12 EMOM 3 Deadlift 275/205 3 Burpee Box Jump 24/20 3 Strict Pull Ups Then: 12 EMOM 3 S2O 155/105 3 Burpee Box Jump 24/20 3 HSPU #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #eod #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Mon Nov 5 AM Run 4 miles @ 7:30 pace Then: 50 Bench Press 135/85 300 flutter kicks 4-ct 50 Wtd Pull Ups 25/10 PM Power Snatch 5 x 5, climbing to 60%, tng cycling reps, rest as required Then: Back Squat, Find a tough 20 rep, no fails, only 1 sec at the top of every rep Then: 12 x :30 row for cals, :30 rest #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #eod #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Fri Nov 2 AM Run 6 x 800m repeats, sub 3:05, 1:1 work to rest Then: 10 sets: 5 HSPU 15 V-Ups 5 Chin Ups PM Warm Up AB 5 x :30 @ 70%, :30 @ EZ spin Then: 10 Tabata Sets: Set 1: Burpee Set 2: Flutter Kicks Set 3: Lunge 45/35 Set 4: Front Leaning Rest Set 5: Push Press 45/35 Set 6: Knees To Chest Set 7: Bent Over Row 45/35 Set 8: Ab Mat Sit Ups Set 9: AB For Cals Set 10: Squat Jumps 45/35 *Rest :60 between each set, record total reps #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #eod #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
Our boy Bodie ready to stalk! SOFWOD for Thur Nov 1 AM Swim 20 min active recovery PM Deadlift 5 x 5, climbing to set 4 and hold set 5 Then: Good Mornings 3 x 8, moderate Then: 3x :60 ME Pull Ups :60 ME Alt DB Snatch :60 ME DU :60 ME Walking Lunge :60 ME Push Ups #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #eod #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Wed Oct 31 AM 2 hour ruck, 15 min pace, 45# Then: 100 wtd ring push ups 50 wtd ring rows 100 ring dips 50 wtd ring rows PM Warm Up: 3 min row 2x 10m inch worm 10 tempo push ups 10 russian KBS 10 tempo ring rows Then: 500m Ski 30 Thrusters 95/65 10 Lateral Jumps Over the Bar 30 OHS 95/65 10 Lateral Jumps Over the Bar 30 Wtd Ring Rows 25/15 10 Lateral Jumps Over the Bar 30 OHS 95/65 10 Lateral Jumps Over the Bar 30 Thrusters 95/65 500m Ski #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #eod #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
The man himself! #sere SOFWOD for Tues Oct 30 AM Ruck- 6x 1k AFAP, no running 55# dry 50m walking lunge PM Back Squat 5 x 5, climb to set 4 and hold set 5 Then: 2 x 15m bounding broad jump, few jumps as possible, rest as required Then: 15-12-9 Power Clean 185/125 BMU #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #eod #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
Saturday’s training = grit test. —- Sometimes you just want to see how hard you can push yourself without breaking. This workout was programmed by @sofwods for Dan’s pre-selection training. You’ll want a training partner for this grind: —- Part A: 800m barbell carry (115/80#) 200m farmers carry (one arm, 72/53#) 600m barbell carry 400m farmers carry 400m barbell carry 600m farmers carry 200m barbell carry 800m farmers carry —- Rest 10 min —- Part B: 21k, split evenly between assault bike and rowing @swlverine @lyftrx @competeeveryday #iamswolverine #lyftrxtape #sofwods #saturdaygrind #farmerscarry
This Devil Dog inspires us without ever saying a word. Marine Corps Marathon in a #20 vest! Hooyah Wild Man! SOFWOD for Mon Oct 29 AM Run 9 mile LSD Then: 4x 50 push ups 50 Sit Ups 30 Strict Pull Ups PM Warm Up 500m Row 20m Bear Crawl 20m Walking Lunge Twist Then: Min 0-10 1200m run 50 WB 20/14 Min 10-20 1k Row 50 Thrusters 45/35 Min 20-30 50/40 Cal AB 50 Goblet Squats 2/1.5 pood #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #eod #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Sat Oct 27 10 Rounds 200m Sprint :30 ME Assault Bike 50m Bear crawl :30 ME Row 100m SA Farmers carry #2p (switch at 50m) #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #eod #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Fri Oct 26 AM Run 7 min warm up and drills 16 x 100m sprints, :60 rest, 3 min rest after 8 Then: 12 EMOM: 5 dips 5 ring pull ups 5 GHD sit ups PM Warm Up 3:00 Bike or Row – 10m High Knees 10m Butt Kicks 10m Broad Jumps 10m High Knee Skipping :30 Front Rack Stretch/arm – Barbell Only 2x 5 Clean Grip RDL 5 Clean Pull 4 Muscle Clean 4 Front Squats  Then: Find 1RM Clean Then: 21-15-9 Deadlift 225/155 HSPU #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #eod #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Thur Oct 25 AM AB 20 min Zone 1 PM Warm Up: 3:00 Bike or Row – 2x 10 Reverse lunges w/ OH reach back (5/leg) 10 Toe Touch to Squat 10 Knee & Ankle rotations/direction – Empty barbell 5 RDLs 5 Squats 5 Good Mornings 5 Reverse Lunges/leg  Then: Every 4 min for 24 min: 21 Cal Ski 15 OHS 95/65 9 Burpee Box Jump Over 24/20 *best average Then: 5 x :60 wtd ring Front Leaning Rest :30 rest #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #eod #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Wed Oct 24 AM Ruck 3 mile time trial 45# PM Warm Up: 3:00 Bike or Row – 2x 10 SA Banded External Rotation/arm 10 SA Banded Chest Press/arm 10 SA Banded Strict Press/arm Then: Build to a 1RM Split Jerk from the rack Then: 3 Rds, for time: 400m run 21 KBS 1.5/1 pood 12 Pull Ups #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #eod #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Tues Oct 23 AM Swim 300 swim/kick/pull 20 x 25m, alt underwater, CSS, :30 rest 4 x 500m CSS w/ fins, 11 min interval 5 x :30 tread hands out, :30 ez tread 300 swim/kick/pull PM Warm Up: 2 Min AB increasing effort, 2 min Row increasing effort Then: Death By Assault Bike: Min 1: 2 Cals Min 2: 4 Cals Min 3: 6 Cals *etc until failure Then: Death By Rower: Min 1: 2 Cals Min 2: 4 Cals Min 3: 6 Cals *etc until failure #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #eod #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Mon Oct 22 AM Run 1 mile time trial Then: 2x 2 min ME push ups 1 min rest 2 min ME sit ups 1 min rest 1 min ME pull ups PM Warm Up: 3:00 Bike or Row – 10 Leg Swings in each direction/leg 5 Inchworms 5 Lunge with Reach back &Twist/leg 5 Hurdle Jumps or High Box Jumps – Barbell Only 2-3x 5 Snatch Pull 4 Muscle Snatch 3 Drop Snatch 2 OHS 1 Snatch  Then: Build to a heavy single Snatch Build to a heavy single Back Squat Then: For Time: 50 WB 20/14 50 Cal Row 50 T2B #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #eod #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Sat Oct 20 100 Air squats 80 4ct flutters 1K Row 60 Wall balls 40 T2B 1K Ski 20 Man makers #35 10 Power cleans #155 1K Bike #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #eod #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
Bruh, these hotel workouts have been whoopin my ass. Buuut 5 dollar Fridays @smoothieking make it worth it. #bananaberrytreat #hotellife #unicornshorts #normalpeoplelookatmefunny #sofwods
SOFWOD for Fri Oct 19 AM Run: 30 min Fartlek, :20 @ 6 min pace/:40 ez aerobic Then: Every waking hour conduct 2 min front leaning rest PM Warm Up: 3:00 Bike or Row – 2x 10 SA DB Arnold Press (5/arm) 10 DB Floor Press 20 Straight Arm Reverse Shoulder Circles Then: 30 min EMOM: 5 Pull Ups 10 Push Ups 15 Air Squats #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #eod #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
Combat jump - Korea SOFWODS for Thur Oct 18 AM Swim 20 min moderate CSS, active recovery PM Power Snatch – 70% 5 x 2 (singles) Power Clean & Jerk – 70% x 5 Then: 8x 20 Cal Assault Bike/Row or Ski 20m bounding broad jump 20 flutter kicks 4-ct 50m farmers walk 2/1.5 poods #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #eod #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWODS for Wed Oct 17 AM Ruck: 5x 1200m 45# dry 20 walking lunge steps 20 push ups PM Warm Up: 3:00 Bike or Row – 2x 10 SA Banded External Rotation/arm 10 SA Banded Chest Press/arm 10 SA Banded Strict Press/arm Then: 50 S2O 135/95 *EMOM 5 Box Jump Overs 24/20 -5 min rest 50 HSPU *EMOM 5 Box Jump Overs 24/20 -5 min rest 50 Ring Rows *EMOM 5 Box Jump Overs 24/20 #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #eod #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWODS for Tues Oct 16 AM Swim 300 swim/kick/pull 100-200-300-400-500-750-500-400-300-200-100 *All w/ fins, alt CSS and lead arm trail arm by 50’s, 2 min/100m interval 300 choice cool down PM Snatch – 80%x1, 85%x1, 90%x1, 80%x1, 80%x1, 80%x1 Clean & Jerk – 70% x 1, 75% x 1, 80% x 1, 85% x 1 Back Squat – 70% 3 x 3 Then: 2x 3 min ME Assault Bike 2 min ME DB Thrusters 50/35 1 min ME Pull Ups #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWODS for Mon Oct 15 AM Run: 1 mile sub 6:45 -5 min rest 2 miles sub 14 min -5 min rest 1 mile sub 6:45 Then: 100 pull ups 200 push ups 300 flutter kicks PM 21-15-9 DB Hang Power Clean DB Reverse Lunge Steps Lateral Burpee over DBs *#50 /35 DB Then: 21-15-9 Cal Ski KBS #2 /1.5pood Lateral Burpee over KB #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
Quads are looking pretty good after a little 3 mile run! Finished that training session with 267 push-ups. They're my weak point and in my belief the only way to get better at something you suck at is to do it....a lot. . . . . . #sof #sofwods #sf #specialforcestraining #sfpt #pt #train #run #workout #wod #quads #muscles #lookgoodfeelgood #california #gym #workoutmotivation #motivation #fitness #fitnessfriday #friday #fridaywod #hardtokill #driven
SOFWODS for Fri Oct 12 AM Run: 3 miles sub 21 min Then: Every waking hour conduct 25 Chinese push ups PM Clean: 85%x1, 88%x1, 91%x1, 87%x1, 90%x1, 93%x1, Heavy Single x 2 Floating Clean Pull (1″ off floor)- 85%x3, 90%x3, 95%x3 Then: Death By Man Makers 50/35 *First minute 1 rep, second minute 2 reps, third minute 3 reps, etc. until failure #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWODS for Thur Oct 11 AM Swim 20 min active recovery PM Warm up: 3 min ski/bike or row 2x 10 Banded Good Mornings 10m lunge twist 10m bear crawl Every 3 minutes for 21 minutes: 20 WB 1 rope climb 10 Front Squats 115/85 1 rope climb Every 2 minutes for 12 minutes: 20 Ab Mat Sit Ups 20 KB or DB Deadlifts (pick your weight) #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWODS for Wed Oct 10 AM Ruck 90 min, mountainous terrain, 55# dry PM Split Jerk – 85%x2, 88%x1, 91%x1, 87%x2, 90%x1, 93%x1, Heavy Single x 2 Back Squat – 68%x8, 73%x6, 78%xAMRAP Then: Assault Bike Intervals: 10 Min for max Cals, alt :30 ME/:30 ez spin #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWODS for Tues Oct 9 AM Pool 300 swim/kick/pull 10 x 25m underwater, :45 rest 5x :30 tread hands out :30 ez tread 8 x 200m lead arm trail arm w/ fins, 4 min interval 300 cool down PM Warm Up: 500m row 3x 15 air squats 10m inch worm 10 banded pull through Then: 1k Row 50 Goblet Squats 1.5/1 pood 50 Ring Dips 50 Alt Step Ups 24/20 50 T2B 1k Row #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWODS for Mon Oct 8 AM Run 6 mile LSD Then: 30 EMOM Even: 15 push ups + 5 pull ups Odd: 15 sit ups + 5 ring rows PM Snatch – 85%x1, 90%x1, 93%x1, 95%x1, Heavy Single x2 Back Squat – 80%x3, 85%x3, 90%x3 Then: 30 Power Clean & Jerk for time #135 /95 #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWODS for Sat Oct 6 Partner Sandbag WOD #50 1 Mile SB run 100 SB clean 100 SB Shouler to shoulder 800m SB Run 100 SB sit ups 100 SB Get ups 1 Mile SB run *Run - switch at half mark *Mvmts - 1 works while 1 rests #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWODS for Fri Oct 5 AM Run Stadium Sprints 20x :15 ME :45 walk down Then: Every waking hour conduct 20 clapping push ups PM Warm Up: 3:00 Bike or Row – 30 banded pull aparts 10 PVC Pass Throughs 10 PVC BTN OHS Grip Strict Press 10 PVC Paused OHS – Empty barbell 2x 5 BTN OHS Grip Strict Press 5 Paused OHS 5 Thrusters Then: 8 EMOM :30 wtd front leaning rest/:30 rest Then: 6 Sets: 15 Pull ups 12 HSPU 9 Thrusters 135/95 *:60 rest between sets #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
Operation Gothic Serpent SOFWODS for Thur Oct 4 AM 20 min AB 20 min swim 20 min walk *active recovery PM Clean and Jerk – 70%, 75%, 80%, 85%, 90%, Heavy Single x1 Floating Clean Pull (1″ off ground)- 90%x3, 95%x3, 97%x3 2 Parallel Front Squat + 1 Front Squat – 70% x 2, 75% x 2 Then: 100/90 Calories of total accumulation between Assault Bike/row/ski, moderate pace & 200 4-ct flutter kicks #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
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