Seaway Valley Community Fitness

Friday, May 29, 2026

10 RFT
10 cal bike
10 dumbbell thruster 35/50
10 pull up

Time cap: 28 minutes

Thursday, May 28, 2026

800 m row
30 sit ups
20 burpees
10 power cleans 95/125

600 m row
25 sit ups
15 burpees
8 power cleans

400 m row
20 sit ups
10 burpees
6 power cleans

200 m row
15 sit ups
5 burpees
4 power cleans

Wednesday, May 27, 2026

10 minute EMOM
6 deadlifts 155/225

3 RFT
200 m skii
2 muscle up
10 Sumo deadlift high pull 55/75

Tuesday, May 26, 2026

4 rounds
400 m run
20 wall ball
15 toes to bar
10 deadlift 225/155

Monday, May 25, 2026

10 RFT
5 hang clean 115/95
7 box jumps
10 hand release push ups

Friday, May 22, 2026

For time
1 lap medball run
15 medball cleans
1 lap medball run
15 burpee box jumps
1 lap medball run
15 hang sn**ch 65/85
1 lap medball run
15 medball sit up

Thursday, May 21, 2026

Strict HSPU
5 x 3

4:00 minute amrap x 2
10 db sn**ch
30 double unders
10 broad jumps
Rest 1:00 min between amraps

Wednesday, May 20, 2026

Split jerks
Build to a 1 rm

10-9-8-7-6-…
Super squat (1 left lunge, 1 right lunge, 1 squat)
Alt plate v up
1 muscle up

Tuesday, May 19, 2026

For time
1 round
400 m run
20 power cleans

2 rounds
15 cal row
10 front squats

3 rounds
10 burpee over bar
5 squats

Friday, May 15, 2026

Partner Murph
400 m run (both)
100 pull ups
200 push ups
300 air squats
400 m run (both)