#sofwod

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TOP POSTS

"Dude can't even do the SOFlete Saturday Slay Sesh" - General Charles Monck about Lord Protector Richard Cromwell. Monck would later help reinstall the monarchy to England which promised "Royal Gains for All".
• • •
Strength:
Pendlay Rows - 4x4
• • •
Stamina:
2 Mile Run
60 Burpee Pull-ups
60 Sandbag Ground to Shoulder @ 75 lbs
60 Sandbag Overhead Walking Lunges @ 75 lbs
1 Mile Run
• • •
Alternate sides for the sandbag ground to shoulder and overhead walking lunge, for 30 reps per side of each movement.
• • •
#SOFlete #CrossFit #MilitaryAthlete #MilitaryFitness #CombatAthlete #TacticalFitness #TacticalAthlete #SOFWod #SpecialForces #LawEnforcement #OperatorFitness #SpecialOperations #Triathlon #FirstResponder #MTB #Powerlifting #XTerra #FireFighter #Running #WorkOut #Fitness #CrushEverything #WOD #VeteranOwned #MilitaryMuscle #IronCulture #SOFPrep #DieLiving #KeepHammering #TrainToHunt

When it comes to the Military, Pull-ups are the ultimate show of upper body strength. Over the next few days I'm going to go over some quick tips that you guys can start utilising today.
1.) Work on your grip:
A. How can you expect to perform 20+ pullups if you can't even hold onto the bar for the time it takes. Make sure you practice hanging with two arms first. Then progress into one arm hangs. Set your self a time and aim to beat it.

B. Perform Farmers walks to build up your grip strength and improve shoulder stability.

C. Throw a towel over the bar and perform pull-ups holding on to each end. This mimics the grip that you will use when rope climbing and builds up great strength in your fingers and wrists.

D. Perform plate pinches. Grab a 22lb plate on the outer edge and squeeze it between your thumb and fingers. If you can hold it for more than 60 seconds, increase the weight. If you're using steel plates, an alternative is to use lighter weights but grab 3 plates then you really have to focus on squeezing them hard otherwise the middle plate will drop.

Give these a go and let me know how you get on.
📸 @onlyeasyday

@nastee_nick hitting those shooting drills.
• • •
The #SOFLETE Shooting program is four to five dry fire and one to two live fire days per week. There are drills for pistol, carbine, and precision rifles. Many of the drills are going to be based on an Operational Loadout, but you can change them to fit your needs. Most drills are to be done with an elevated heart rate, but if you're feeling lazy you can likely cut that out and just snack on a tub of ice cream between reloads.
• • •
#SOFleteShooters #KeepHammering #MilitaryAthlete #MilitaryFitness #CombatAthlete #TacticalFitness #TacticalAthlete #SOFWod #SpecialForces #LawEnforcement #OperatorFitness #SpecialOperations #FirstResponder #FireFighter #OAFNation #CrushEverything #VeteranOwned #SOFPrep #DieLiving #Glock #AR15

"Time to get jacked! Meathead Friday is here" - John Quincy Adams
• • •
Strength:
4 Sets
10 DB Bench press
Rest 30 seconds
5 Deadlift
• • •
Stamina:
6x800m Run
Rest 3 minutes
• • •
Suns Out Guns Out:
4 Sets
Max effort Weighted dips @ 25 lbs
12 DB curls
• • •
#SOFlete #CrossFit #MilitaryAthlete #MilitaryFitness #CombatAthlete #TacticalFitness #TacticalAthlete #SOFWod #SpecialForces #LawEnforcement #OperatorFitness #SpecialOperations #Triathlon #FirstResponder #MTB #Powerlifting #XTerra #FireFighter #Running #WorkOut #Fitness #CrushEverything #WOD #VeteranOwned #MilitaryMuscle #IronCulture #SOFPrep #DieLiving #KeepHammering #TrainToHunt

Wednesday Pool PT coming at you!
• • •
Warm-up:
3 sets @ easy pace
30 seconds arms only
30 seconds kick only
30 seconds swim
• • •
Rest 5 minutes
• • •
3 Rounds
100m Swim
Rest 1 Minute
75m swim swim
Rest 1 Minute
50m swim
Rest 3 minutes
• • •
#SOFlete #CrossFit #MilitaryAthlete #MilitaryFitness #CombatAthlete #TacticalFitness #TacticalAthlete #SOFWod #SpecialForces #LawEnforcement #OperatorFitness #SpecialOperations #Triathlon #FirstResponder #MTB #Powerlifting #XTerra #FireFighter #Running #WorkOut #Fitness #CrushEverything #WOD #VeteranOwned #MilitaryMuscle #IronCulture #SOFPrep #DieLiving #KeepHammering #TrainToHunt

"What y'all thought y'all wasn't gon see me? I'm the Osiris of this shit. Wu-Tang is here forever, motherfuckers" - Benjamin Franklin
• • •
Strength:
Behind the neck strict press - 6,6,4,4
Front rack walking lunges - 4x10m • • •
Stamina:
15 Minute AMRAP
5 Power cleans @ 165 lbs
10 Burpees over the bar
15 Wall balls @ 20 lbs
• • •
#SOFlete #CrossFit #MilitaryAthlete #MilitaryFitness #CombatAthlete #TacticalFitness #TacticalAthlete #SOFWod #SpecialForces #LawEnforcement #OperatorFitness #SpecialOperations #Triathlon #FirstResponder #MTB #Powerlifting #XTerra #FireFighter #Running #WorkOut #Fitness #CrushEverything #WOD #VeteranOwned #MilitaryMuscle #IronCulture #SOFPrep #DieLiving #KeepHammering #TrainToHunt

MOST RECENT

Damn those squat jumps were rough. Thank fuck we got to sit down straight after!
.
5 x #DumbbellSnatch (ea side) 65lbs
15 x #JumpingSquats
20 x #WeightedSitUps at 20kg
30 second battle rope
.
Fun Friday burner, but holy shit my quads will be sore for the run and rowing tomorrow 😁 #EmbraceTheSuck
.

#SEALFIT #FunctionalFitness #TacticalFitness #MilitaryFitness #SOFlete #SOFWod #SOFPrep #TacticalAthlete #SOFLETEstamina #lunchbreakworkout  #UnorthodoxTraining #HybridAthlete #DumbbellWorkout #DumbbellTraining #Snatches #FunctionalAthlete #StaminaTraining #LegDay #LegWorkout #StaminaWorkout #Silkies

"Dude can't even do the SOFlete Saturday Slay Sesh" - General Charles Monck about Lord Protector Richard Cromwell. Monck would later help reinstall the monarchy to England which promised "Royal Gains for All".
• • •
Strength:
Pendlay Rows - 4x4
• • •
Stamina:
2 Mile Run
60 Burpee Pull-ups
60 Sandbag Ground to Shoulder @ 75 lbs
60 Sandbag Overhead Walking Lunges @ 75 lbs
1 Mile Run
• • •
Alternate sides for the sandbag ground to shoulder and overhead walking lunge, for 30 reps per side of each movement.
• • •
#SOFlete #CrossFit #MilitaryAthlete #MilitaryFitness #CombatAthlete #TacticalFitness #TacticalAthlete #SOFWod #SpecialForces #LawEnforcement #OperatorFitness #SpecialOperations #Triathlon #FirstResponder #MTB #Powerlifting #XTerra #FireFighter #Running #WorkOut #Fitness #CrushEverything #WOD #VeteranOwned #MilitaryMuscle #IronCulture #SOFPrep #DieLiving #KeepHammering #TrainToHunt

"Time to get jacked! Meathead Friday is here" - John Quincy Adams
• • •
Strength:
4 Sets
10 DB Bench press
Rest 30 seconds
5 Deadlift
• • •
Stamina:
6x800m Run
Rest 3 minutes
• • •
Suns Out Guns Out:
4 Sets
Max effort Weighted dips @ 25 lbs
12 DB curls
• • •
#SOFlete #CrossFit #MilitaryAthlete #MilitaryFitness #CombatAthlete #TacticalFitness #TacticalAthlete #SOFWod #SpecialForces #LawEnforcement #OperatorFitness #SpecialOperations #Triathlon #FirstResponder #MTB #Powerlifting #XTerra #FireFighter #Running #WorkOut #Fitness #CrushEverything #WOD #VeteranOwned #MilitaryMuscle #IronCulture #SOFPrep #DieLiving #KeepHammering #TrainToHunt

Are you an Asset To Your Team? #sgptmission2018 Details Coming Soon.

"Time to get jacked! Meathead Friday is here" - John Quincy Adams
• • •
Strength:
4 Sets
10 DB Bench press
Rest 30 seconds
5 Deadlift
• • •
Stamina:
6x800m Run
Rest 3 minutes
• • •
Suns Out Guns Out:
4 Sets
Max effort Weighted dips @ 25 lbs
12 DB curls
• • •
#SOFlete #CrossFit #MilitaryAthlete #MilitaryFitness #CombatAthlete #TacticalFitness #TacticalAthlete #SOFWod #SpecialForces #LawEnforcement #OperatorFitness #SpecialOperations #Triathlon #FirstResponder #MTB #Powerlifting #XTerra #FireFighter #Running #WorkOut #Fitness #CrushEverything #WOD #VeteranOwned #MilitaryMuscle #IronCulture #SOFPrep #DieLiving #KeepHammering #TrainToHunt

@nastee_nick hitting those shooting drills.
• • •
The #SOFLETE Shooting program is four to five dry fire and one to two live fire days per week. There are drills for pistol, carbine, and precision rifles. Many of the drills are going to be based on an Operational Loadout, but you can change them to fit your needs. Most drills are to be done with an elevated heart rate, but if you're feeling lazy you can likely cut that out and just snack on a tub of ice cream between reloads.
• • •
#SOFleteShooters #KeepHammering #MilitaryAthlete #MilitaryFitness #CombatAthlete #TacticalFitness #TacticalAthlete #SOFWod #SpecialForces #LawEnforcement #OperatorFitness #SpecialOperations #FirstResponder #FireFighter #OAFNation #CrushEverything #VeteranOwned #SOFPrep #DieLiving #Glock #AR15

"What y'all thought y'all wasn't gon see me? I'm the Osiris of this shit. Wu-Tang is here forever, motherfuckers" - Benjamin Franklin
• • •
Strength:
Behind the neck strict press - 6,6,4,4
Front rack walking lunges - 4x10m • • •
Stamina:
15 Minute AMRAP
5 Power cleans @ 165 lbs
10 Burpees over the bar
15 Wall balls @ 20 lbs
• • •
#SOFlete #CrossFit #MilitaryAthlete #MilitaryFitness #CombatAthlete #TacticalFitness #TacticalAthlete #SOFWod #SpecialForces #LawEnforcement #OperatorFitness #SpecialOperations #Triathlon #FirstResponder #MTB #Powerlifting #XTerra #FireFighter #Running #WorkOut #Fitness #CrushEverything #WOD #VeteranOwned #MilitaryMuscle #IronCulture #SOFPrep #DieLiving #KeepHammering #TrainToHunt

Found me another 32 kilo bell!! And dang, what a trip. I was able to muscle through the cleans, but because it was so damned hot in there, I couldn't keep my hands free of sweat for more that 10 seconds at a time. This made anything past 3 consecutive reps pretty damned sketchy.
.
As for the #Jerks, they felt pretty great, but I clearly lack a lot of speed in the dip/drive at this weight. Not surprising, seeing as the bells combined weigh 64kg, and I weigh 72kg lollz
.
Fucking stoked that I managed to source the second bell, though. I'm now set with all equipment I need for my upcoming event! #ResourcefulAsFuck #DontTakeNoForAnAnswer
.
.

#SEALFIT #FunctionalFitness #TacticalFitness #MilitaryFitness #SOFlete #SOFWod #SOFPrep #TacticalAthlete #WorkCapacity #SOFLETEstamina #HybridAthlete #FunctionalAthlete #StaminaTraining #CleanAndJerk #KettlebellTraining #KettlebellWorkout #Kettlebells #SilkiesWorkout #TwoADays #KettlebellTechnique #HeavyKettlebells #ThorKneeSleeves #KettlebellCleanAndJerk #NasalBreathing #DoubleKettlebells #FunctionalFitness

Wednesday Pool PT coming at you!
• • •
Warm-up:
3 sets @ easy pace
30 seconds arms only
30 seconds kick only
30 seconds swim
• • •
Rest 5 minutes
• • •
3 Rounds
100m Swim
Rest 1 Minute
75m swim swim
Rest 1 Minute
50m swim
Rest 3 minutes
• • •
#SOFlete #CrossFit #MilitaryAthlete #MilitaryFitness #CombatAthlete #TacticalFitness #TacticalAthlete #SOFWod #SpecialForces #LawEnforcement #OperatorFitness #SpecialOperations #Triathlon #FirstResponder #MTB #Powerlifting #XTerra #FireFighter #Running #WorkOut #Fitness #CrushEverything #WOD #VeteranOwned #MilitaryMuscle #IronCulture #SOFPrep #DieLiving #KeepHammering #TrainToHunt

Make sure you follow us @sofletehq, so your not missing all the awesome content we are putting out for the #TacticalAthlete #Repost @sofletehq (@get_repost)
・・・
Head of Human Performance @gb3_athletics, Coming at you with Dead Bug Pallof Press!! Build stability and coordination with pairing these to movement together! Get your movement game on point with this bad boy. Look to preform 3-4 sets x 5-8 reps per/side. You can do this either as a warm up or even as a cool down! #SOFlete #CrossFit #MilitaryAthlete #MilitaryFitness #CombatAthlete #TacticalFitness #TacticalAthlete #SOFWod #SpecialOperations #Triathlon #FirstResponder #MTB #Powerlifting #XTerra #Running #Fitness #WOD #SOFPrep #DieLiving #TrainToHunt

Head of Human Performance @gb3_athletics, Coming at you with Dead Bug Pallof Press!! Build stability and coordination with pairing these two movements together! Get your movement game on point with this bad boy. Look to preform 3-4 sets x 5-8 reps per/side. You can do this either as a warm up or even as a cool down! #SOFlete #CrossFit #MilitaryAthlete #MilitaryFitness #CombatAthlete #TacticalFitness #TacticalAthlete #SOFWod #SpecialOperations #Triathlon #FirstResponder #MTB #Powerlifting #XTerra #Running #Fitness #WOD #SOFPrep #DieLiving #TrainToHunt

"I just win again, then win again like Wimbledon, I serve" - George Patton
• • •
Strength:
Bench press - 7,7,7,5,5,5
Power clean - 3x3
• • •
Build up to a heavy set of 5 bench press with the provided rep scheme.
For the power cleans build up to a weight that you can do for 3 sets of 3.
• • •
Stamina:
3 Rounds
4 Minute AMRAP
6 Deadlifts @ 225 lbs
8 Ring push-ups
20m Front rack KB carry
Rest 2 minutes
• • •
Hold 2 KBs in the front rack position and use a weight that is heavy, but you can move for 20m.
• • •
#SOFlete #CrossFit #MilitaryAthlete #MilitaryFitness #CombatAthlete #TacticalFitness #TacticalAthlete #SOFWod #SpecialForces #LawEnforcement #OperatorFitness #SpecialOperations #Triathlon #FirstResponder #MTB #Powerlifting #XTerra #FireFighter #Running #WorkOut #Fitness #CrushEverything #WOD #VeteranOwned #MilitaryMuscle #IronCulture #SOFPrep #DieLiving #KeepHammering

"I just win again, then win again like Wimbledon, I serve" - George Patton
• • •
Strength:
Bench press - 7,7,7,5,5,5
Power clean - 3x3
• • •
Build up to a heavy set of 5 bench press with the provided rep scheme.
For the power cleans build up to a weight that you can do for 3 sets of 3.
• • •
Stamina:
3 Rounds
4 Minute AMRAP
6 Deadlifts @ 225 lbs
8 Ring push-ups
20m Front rack KB carry
Rest 2 minutes
• • •
Hold 2 KBs in the front rack position and use a weight that is heavy, but you can move for 20m.
• • •
#SOFlete #CrossFit #MilitaryAthlete #MilitaryFitness #CombatAthlete #TacticalFitness #TacticalAthlete #SOFWod #SpecialOperations #Triathlon #FirstResponder #MTB #Powerlifting #XTerra #Running #Fitness #WOD #SOFPrep #DieLiving #TrainToHunt

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