Round 1: SGPT warm-up 30:00 www.sealgrinderpt.com

Round 2: 5K run (for time)

my time – 25:30

Round : Ju-jutsu class (or martial art of your choice).

Round 1: warm-up with light stretch/ROM & ab/core.  Then bandits loop (or other suspension system) lunge w/kb (1.5 pood) side-dead lift 3 x 5/each leg.

Round 2: for time

50/side bandit loop lunges

80 pull ups

300 double unders

my time -21:48

rest 1 to 3 hours prior to round 3

Round 3: Swim – 3 x 500 meters (rest 3 min. between sets)

my avg. time – 13:04

Round 1: 35K Bike (on bike I consider my first 1 to 2 miles as a warm-up)

my time – 1:22:45

Round 2: 5K run

my time – 27:45

Round 3: Finisher

100 flutter kicks (4 ct.)

50 leg levers

50 crunches

Round 1: warm-up with light stretch/ROM, ab/core, then 10 x 2 dead-hang pull up (60% of 1 rep wt. max).

Round 2: 4 RFT 

20 pull ups

30 push ups

my time – 8:34

Round 3: Double Unders 8 x 0:20/0:10

my reps – 234

Round 1: warm-up with light stretch/ROM, ab/core, & 100 sledge hammer strikes (12 lb. hammer).

Round 2: Crazy Kelly – 5 RFT

800 meter run

30 box jumps (25 inches, Rx is 24 inches)

30 wall ball shots (10 ft., 20 lb. ball)

my time – 47:50

Round 1: SGPT warm-up 30:00 www.sealgrinderpt.com

Round 2: 100 Kettlebell Swings (1.5 pood)

my time – 5:32

rest 5 min.

Round 3: AMRAP 20:00

30 double unders

50 meter shuttle run (down/back)

I completed – 15 rounds + 19 double unders.

Round 1: warm-up with 500 meter row, light stretch/ROM, 50 leg levers, 50 sit ups (20 lb.), 50 flutter kicks (4 ct.), 3:00 plank, then max effort squat.

Round 2: 21-15-9 (for time)

ring push ups

pull ups

my time – 6:55

rest 1 to 3 hours then

Round 3: 10K run (for time)

my time – 53:40

Round 1: warm-up with 2000 meter row & 1200 makiwara strikes.

Round 2: Kampschwimmer “Blitz” (from SGPT) – 3 RFT (20 lb. wt. vest optional)

50 SDHP (1.5 pood kb)

25 push ups

30 sit ups

6 pull ups (dead hang)

500 meter run

my time – 32:44 (w/20 lb. vest)

Round 1: warm-up with light stretch/ROM, then 75 sit ups, 150 air squats, 75 sit ups.

Round 2: 15K run-LSD (85%)

my time – 1:31:20

Round 1: warm-up with light stretch/ROM, ab/core, then max effort floor press.

Round 2: 12 mile bike

my time – 48:34

Round 3: 4 RFT

15 wall ball shots (20 lb., 10 ft)

30 pull ups

75 double unders

my time – 20:40

Finisher: max overhead hold (30 lb.) – my time – 2:01