“BOWMAN” workout
Between each round – Run a 50m sprint and do a 50m backward drag (w/cinder block, sandbag or weights on a chain/rope), then drop for 19 Burpees.
10 rounds @ 9 reps per movement.
Regular dips or Bench dips
Bent-over 50 lb. sandbag rows
Box jumps or step ups
Body-ups (lay down and stand up)
Box Squats w/sandbag
Bodyweight pushups.
Beginners – scale down on rounds, reps and weight according to ability.
Remembering Marine Lance Cpl. Jon E. Bowman, who sacrificed his life for our country 9 years ago on October 9, 2006 while conducting combat operations against enemy forces in Ramadi, Iraq. Please help honor him so he is not forgotten.
Thank you for remembering and honoring my husband in this way. I know he would be as thankful for that as I am.
Completed! Thank you! His family is very dear to me.
8 Weeks to SEALFIT Basic Training – Week 3 Wednesday
BASELINE:
– ROM drills
– 400m run
– 3 rounds—5× handstand push-ups (scaled by placing feet on bench), 10× push-ups, 60-second jump rope
STRENGTH:
– Warm up to 75 percent of your 1 RM push press (1×5 at 55#, 1×5 at 75#)
– Push press—3 reps × 10 sets at 75 percent 1 RM
WORK CAPACITY:
AMRAP in 20 minutes of:
– 3× TGU (Turkish get-ups) each arm. Was supposed to use 16 kg KB but this was my first time doing TGUs so I used a 20# dumbbell and focused on good form.
– 5× clapping push-ups
– 7× supine ring rows
– 100m sprint
Completed 5 full rounds plus 3 TGU right arm
DURABILITY:
– 50× leg levers
– 50× sit-ups
– SEALFIT Yoga shoulder mobility drill
Forgot to state that push presses were done using 85#, 5 sets x 5 reps
10 rounds of Bowman complete 1:10:08
Subbed Bowman WOD for this one today.
**Fitty WOD**
For time or compete to complete
50 50lb. sand bag walking lounges
.50 mile run
50 pushups
.50 mile run
50 sit ups
.50 mile run
50 pull ups
.50 mile run
50 air squats
.50 mile run
50 Burpees
My time 52 minutes.
RIP warrior Bowman.
Ruck march today for work; will give this a run tomorrow.
Bike – 5 min warm up, 20 mins HIIT, 5 min cool down; 3 x 10 push-ups, 20 sit-ups, 20 squats, 2:35 plank – stretching!
Thank you all service men & women!! As Jon Eric’s cousin itsea Honor to know he’s thought of on a daily basis! God Bless You ALL!!
Thank you all for HONORING MY SON MY HERO Semper Fi It’s great to know he and all the other Fallen Heroes will never be Forgotten
1:01:13 Rx