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Components

SEAL Crusher Part 1

SEAL Crusher Part 2

SEAL Crusher Part 3

SEAL Crusher Part 4

SEAL Crusher Part 5

SEAL Crusher Part 6

Settings

Workout

3/27/2021

Warm-up

See Coach's board.

SEAL Crusher Part 1 (Time)

4 sets of 15 reps (goal=unbroken)
- bench press
- push ups
- db flyes
- db kick backs (both arms)
- 2 hand OH db tricep extension
- skull crushers
cash out:
- 100 abs

- you pick the weight
- you pick the abs
Rx+ = 400 abs (100 abs between each set)

SEAL Crusher Part 2 (Time)

4 sets of 15 reps (goal = unbroken)
- db row (each arm)
- bb bent over row
- pull ups (normal, wide, neutral, reverse)
- db superset 3-way biceps curl (normal, reverse, hammer - unbroken)
- bb curl
cash out:
- 100 abs

- you pick the weight
- you pick the abs
Rx+ = 400 abs (100 abs between each set)

SEAL Crusher Part 3 (Time)

4 sets of 15 reps (goal=unbroken)
- Bulgarian split lunges (both legs)
- calf raises (straight, toes out, toes in)
- rear lunges
- strict press (alternate in front of and behind neck)
- front/side delt raises
- rear delt raises
cash out:
- 100 abs

- you pick the weight
- you pick the abs
Rx+= 400 abs (100 abs between each set)

SEAL Crusher Part 4 (Time)

4 sets of 15 reps (goal=unbroken)
buy-in 500m Bike or run
- bench press
- push ups
- db flyes
- db kick backs (both arms)
- 2 hand OH db tricep extension
- skull crushers
- 100 abs
- 200m bike or run
cash out:
- 500m

- you pick the weight
- you pick the abs

SEAL Crusher Part 5 (Time)

4 sets of 15 reps (goal = unbroken)
buy-in: 500m row or run
- db row (each arm)
- bb bent over row
- pull ups (normal, wide, neutral, reverse)
- db superset 3-way biceps curl (normal, reverse, hammer - unbroken)
- bb curl
- 100 abs
- 200m row or run
cash out:
- 500m row or run

- you pick the weight
- you pick the abs

SEAL Crusher Part 5 (Time)

- you pick the weight
- you pick the abs

SEAL Crusher Part 6 (Time)

4 sets of 15 reps (goal=unbroken)
buy-in 500m ski or run
- Bulgarian split lunges (both legs)
- calf raises (straight, toes out, toes in)
- rear lunges
- strict press (alternate in front of and behind neck)
- seated cleans (floor)
- front/side delt raises
- rear delt raises
- 100 abs
- 200m ski or run
cash out:
- 500m ski or run

- you pick the weight
- you pick the abs

Want to see some of these movements in action? Check out our .