Donnie Bravo

Donnie Bravo
4rds for time

10x DB Thrusters
25m DB Walks
2x DB Surface

10x DB Lunges (each leg)
25m DB Walks
2x DB Surface

RX: 35/25

*Use the same set of (2) dumbbells and resurface the weights each time. Surface the DB ONE AT A TIME.

Disclaimer:
Always conduct these workouts with a partner. If you don’t have one, always tell the lifeguards what you’re going to do so they can be your buddy. Safety is paramount, and will always come first, have a plan. Buddy system is always in effect.

DEPTH FINDER

“Depth Finder”
Buy in
8 Lane Suicides

10-9-8-…-3-2-1 reps
DB Hang Clean & Press
Touch ‘n Gos

Buy out
8 Lane Suicides

Disclaismer:
Always conduct these workouts with a partner. If you don’t have one, always tell the lifeguards what you’re going to do so they can be your buddy. Safety is paramount, and will always come first, have a plan. Buddy system is always in effect.

Aquarat WOD

Aquarat WOD

Warmup:
100m freestyle swim
25m arms only swim
25m sprint swim

Breath:
10x bobs
Static breath hold 10,20,30,45sec
4 sets of UWC

50m brick push

15 min AMRAP:
25m dolphin dives
10x squats
25m freestyle swim
10x push-ups
25m U-Boat
30x flutter kicks

Programmed by: DEF Youth Instructor @caydenmeza

*The kids and beginner programs conducts their training in a 7ft pool.

3-8 DEF Challenge

This week’s workout Wednesday is dedicated to Marine Corps Captain Matt Brewer & @the38challenge Non Profit Organization raising funds and awareness on mental health issues in the veteran and athlete communities. Head to their page to find out more information on how you can help the cause.
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3-8 DEF Challenge

3rds For Time
- 8x Gutter-ups
- 3x 25m UWC
- 8x Burpees
- 3x Burpee Bottom Outs
- 1x Figure 8 Swim

20min Time Cap

Figure 8: Designate the “halfway” point of your pool, swim freestyle to that point, dive straight to the bottom, and finish the rest of the way underwater utilizing the keyhole stroke. Once you touch the other side of the wall, do the same thing going back. The full completion of this is 1 Figure Eight.

Programmed by: DEF Master Trainer @don.lives

Disclaimer:
Always conduct these workouts with a partner. If you don’t have one, always tell the lifeguards what you’re going to do so they can be your buddy. Safety is paramount, and will always come first, have a plan. Buddy system is always in effect.

Let Freedom Ring

This week’s workout is to honor our great country’s Independence Day from tyranny. 🇺🇸 Our community will be doing this workout nationwide.
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“Let Freedom Ring”
17min AMRAP
7 Jumping Lunges
4 Deeps
17 Burpees
76m Sprint Swim
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Give this workout a try and post your times to see how you rank against our athletes! S/O to @def_los_angeles for the song motivation.

4 Deeps - Divide the length of the pool into 4, typically done in an 8 lane pool, using every other lane line. From one wall, swim down and touch every other lane line, for a total of 4, while traveling to the other wall.

Disclaimer:
Always conduct these workouts with a partner. If you don’t have one, always tell the lifeguards what you’re going to do so they can be your buddy. Safety is paramount, and will always come first, have a plan. Buddy system is always in effect.

World Ocean Day WOW

In honoring World Ocean Day, today’s workout will be:

Pier Swim Out
10x Bottom Samples
Pier Swim In

If you don’t have a pier or open water to swim in, try this instead.

500m Swim
10x 25m UWC
500m Swim

Disclaimer:
Always conduct these workouts with a partner. If you don’t have one, always tell the lifeguards what you’re going to do so they can be your buddy. Safety is paramount, and will always come first, have a plan. Buddy system is always in effect.

Work out april 27th

Warm up
25m Suicide

Workout
8min EMOM
Odd: 25m Hypoxic Swim - 1 Breath
Even: 25m Hypoxic Swim - 0 Breath

4min Rest

8min EMOM
Odd: 25m Underwater Crossover + 10 Gutter Ups
Even: 25m Sprint Swim + 2 Bobs

Programmed by: DEF T2 @cws_ny from @def_los_angeles

25m Suicide: Underwater swim to each black lane line starting from the 1st, then 2nd, and so on until the 8th line. Once you touch the line at the bottom of the pool, surface swim back the the original wall.

Disclaimer:
Always conduct these workouts with a partner. If you don’t have one, always tell the lifeguards what you’re going to do so they can be your buddy. Safety is paramount, and will always come first, have a plan. Buddy system is always in effect.

First Responder & LEO Team WOD

First Responder & LEO Team WOD

Individual Warm up
Breath Hold Ladder
15, 30, 45, 60sec

3min Bobs w/ front and back flip
25m UWC
25m Dumbbell walk
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Team WOD (teams of 2-4)
Round 1
5min AMRAP
20x Air Squats
10x Push-ups
25m UWC
25m Sprint

Round 2
5min AMRAP
20x Med Ball Slams
10x Gutter-ups
25m Buddy Drag Each

Round 3
5min Brick tread
• retrieve a brick from the bottom of the pool and then tread with the brick out of water for 15sec. Then pass it to teammate so they can bring it down to the bottom then tread.

Finisher
Buddy rescues into a 25m tow.
150m Team brick push

Programmed by: DEF Master Trainer @rick.briere

Disclaimer:
Always conduct these workouts with a partner. If you don’t have one, always tell the lifeguards what you’re going to do so they can be your buddy. Safety is paramount, and will always come first, have a plan. Buddy system is always in effect.

ADVANCED

Level: Advanced
Intent: External focus, Speed development & CO2 tolerance.

WOD:
40x Air Squats
40x Push-ups
40x 4 Count Flutter Kicks
50m Underwater Cross over EOMOM x 10 Reps

20x Air Squats
20x Push-ups
20x 4 Count Flutter Kicks
25m UC EMOM x 10 Reps

40x Burpees
Programmed by: DEF T2 @bkkincaid

Disclaimer:
Always conduct these workouts with a partner. If you don’t have one, always tell the lifeguards what you’re going to do so they can be your buddy. Safety is paramount, and will always come first, have a plan. Buddy system is always in effect.

Yellow Submarine

Warm Up
⁃ 200 M Swim (Easy Pace)

WOD
⁃ 50 M Swim
⁃ 25 M UWC
⁃ 25 M U-Boat

⁃ 100 M Swim
⁃ Figure Eight
⁃ 50 M U-Boat

⁃ 200 M Swim
⁃ 2 Figure Eights
⁃ 50 M U-Boat

⁃ 300 M Swim
⁃ 4 Figure Eights
⁃ 25 M U-Boat

Definition of U-Boat: Facing the direction you’re going, brace your core, keeping your toes are out of the water. You’re going to use your hands, and arms to propel you forward.

Definition of Figure Eight: Designate “halfway” of your pool, swim freestyle to that point, and finish the rest of the way underwater utilizing the keyhole stroke. Once you touch the other side of the wall, do the same thing going back. The full completion of this is 1 Figure Eight.

⁃ Disclaimer:
Always conduct these workouts with a partner. If you don’t have one, always tell the lifeguards what you’re going to do so they can be your buddy. Safety is paramount, and will always come first, have a plan. Buddy system is always in effect.

Blast off

BLAST OFF
5 rounds
1. Push Ups 15reps
2. Over Under (25m Swim, 25m UWC)

3 rounds
1. Air Squats 25reps
2. Over Under (25m Swim, 25m UWC)

1 round
1. Burpee 35reps
2. Over Under (25m Swim, 25m UWC)

Programmed by: Master Instructor @ddooonnnn for the DEF MMA Online Program
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We’re pumped for our DEF Athlete @ilimanator to return to the @bellatormma ring April 23rd at the Blaisdell Arena on Oahu, HI. We know you’ll crush it!
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Disclaimer: Always conduct these workouts with a partner. If you don’t have one always tell the lifeguards what you’re going to do so they can be your buddy. Safety comes first. Buddy system is always in effect.

Stripper

STRIPPER
Uniform: Trousers & Blouse

Buy In
1. Bounded Travel 150m

6 rounds
1. Swim 25m
2. UWC 25m
3. Burpee Bottom Outs 5reps
4. Brick Retrieval 5rep
(Strip trousers and blouse after 2 rounds)

Cash Out
1. Bounded Travel 150m

Programmed by: Master Instructor @ddooonnnn for the DEF MIL PREP Online Program
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Bounded Travel: Keeping your hands behind your back and your feet together, travel the required distance using a dolphin kick.

Disclaimer: Always conduct these workouts with a partner. If you don’t have one always tell the lifeguards what you’re going to do so they can be your buddy. Safety comes first. Buddy system is always in effect.

THE DOMINICK CRUZ

3 rounds
5min EMOM rounds

Round 1
1. 5 Bobs
2. 2 25m Underwater Crossover
3. 1min Tread
4. 50m Sprint Swim
5. 1min Rest

Round 2
1. 25m Brick Tow (right)
2. 25m Brick Tow (left)
3. 1min Tread (hands out)
4. 25 Gutter ups
5. 1min Rest

Round 3
1. 50m Sprint Swim
2. 5 Bobs
3. 1min Tread (toes out)
4. 2x 25m DB walks
5. 1min Rest

Programmed by: Master Instructor @ddooonnnn for the DEF MMA Online Program
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Disclaimer: Always conduct these workouts with a partner. If you don’t have one always tell the lifeguards what you’re going to do so they can be your buddy. Safety comes first. Buddy system is always in effect.

cO2 Apnea

CO2 Apnea Table
1. Breathe - 2:00
2. Hold - 1:00
3. Breathe - 1:45
4. Hold - 1:00
5. Breathe - 1:30
6. Hold - 1:00
7. Breathe - 1:15
8. Hold - 1:00
9. Breathe - 1:00
10. Hold - 1:00
11. Breathe - 0:45
12. Hold - 1:00
13. Breathe - 0:30
14. Hold - 1:00
15. Breathe - 0:15
16. Hold - 1:00

The concept is simple. Apnea tables designed to improve the body's tolerance to CO2 will decrease the rest time between successive breath holds in an attempt to slowly build a residual concentration of CO2 in the lungs. The better your body can handle CO2 the better you can perform.

Programmed by: Tier 2 Instructor @warren_gdgvnlife x @def_tribe_losalamitos
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Disclaimer: Always conduct these workouts with a partner. If you don’t have one always tell the lifeguards what you’re going to do so they can be your buddy. Safety comes first. Buddy system is always in effect.

Travel Bob

Warm Up

- “2 X” Figure 8

BREATH WORK

- 50 Yards Traveling Bobs
- 6 Line Suicides

“Start from the wall and use the 6 lines bottom black lines moving from the wall, away from the wall”

WOD
“Interval Training on the 1:20 for 12 Rds. For every 1:20 seconds you will complete the prescribed work, and any time remaining is your active rest. Odd Rds and even Rds are as follows (for a total of 12 Rds)
•Odd: 25 Yard sprint into 25 Yd underwater crossover
•Even: 50 Yard Sprint into 3 Bobs”

Programmed by Los Angeles Tier 2 Instructor @cws_ny Chris Simpson

Definition of a Traveling Bob: With your hands behind your back, and feet together, toes pointing straight down, sink down to the bottom of the pool deck. Shoot back up at a 45 degree angle to the surface. The goal is to do this across the pool.

Definition of Figure Eight: Swim halfway on top with the preferred freestyle method. Once you reach halfway, submerge and complete the rest of the pool length underneath the water with the preferred keyhole stroke. Complete another one to finish the figure eight.

- Disclaimer:

Always conduct these workouts with a partner. If you don’t have one, always tell the lifeguards what you’re going to do so they can be your buddy. Safety comes first. Buddy system is always in effect.

ROUND ROBIN

O R K O U T W E D N E S D A Y

20 Minute As Many Rounds As Possible

Buy-in: 200 M Swim

Then,

15 Squats (Body Weight)

15 Burpee Bottom Outs

25 M Underwater Crossover

Definition of Burpee Bottom Out: Start on the pool deck, complete a burpee while facing the pool. Once completed, look down to ensure there is no one underneath you. Jump in, both hands touch the bottom of the pool, and shoot back up, pulling yourself out of the pool.

Disclaimer:

Always conduct these workouts with a partner. If you don’t have one, always tell the lifeguards what you’re going to do so they can be your buddy. Safety comes first. Buddy system is always in effect.

Figure Eights

Warm Up

100 M Swim

2 Figure Eight’s

WOD

E3MOM for 18 Minutes

Every 3 Minute On The Minute

25 Meter Swim, to 25 Meter Dumbbell Walk

The purpose of this workout is to get moving, elevate your heart rate. Calm your mind, and slow your heart rate after completing a 25 Meter Swim, with recovery breaths. The goal is to get under 5 recovery breaths into a 25 Meter Dumbbell walk, while creating an on demand relaxation, staying calm and staying in the fight.

We’re building our CO2 tolerance from last week, with a little more recovery time. This is vital for you to tap into extreme relaxation, conscious of your breath, and maintaining a high level of focus.

You will conduct both movements for 12 minutes, doing it every 3 minutes with a total of 6 Rounds.

WOD B :

15 MIN AMRAP (As Many Rounds As Possible)

200 Meter Swim

10 Bobs

10 Burpee Bottom Outs

10 Flutter Kicks (3 Count)

Figure Eight

Definition of Figure Eight: Swim halfway on top with the preferred freestyle method. Once you reach halfway, submerge and complete the rest of the pool length underneath the water with the preferred keyhole stroke. Complete another one to finish the figure eight.

- Disclaimer:

Always conduct these workouts with a partner. If you don’t have one, always tell the lifeguards what you’re going to do so they can be your buddy. Safety comes first. Buddy system is always in effect.

2/2 Workout

Warm Up
100 M Swim
2 Figure Eight’s

WOD

E2MOM for 12 Minutes
Every 2 Minute On The Minute

25 Meter Swim, to 25 Meter Underwater Crossover

The purpose of this workout is to get moving, elevate your heart rate. Calm your mind, and slow your heart rate after completing a 25 Meter Swim, with recovery breaths. The goal is to get under 5 recovery breaths into a 25 Meter Underwater Crossover.
You will conduct both movements for 12 minutes, doing it every 2 minutes with a total of 6 Rounds.

WOD B :

10 MIN AMRAP (As Many Rounds As Possible)
100 Meter Swim
5 Burpee Bottom Outs
5 Reverse Lunge (each leg)
5 Bobs w/ Front Flip
Figure Eight

Definition of Figure Eight: Swim halfway on top with the preferred freestyle method. Once you reach halfway, submerge and complete the rest of the pool length underneath the water with the preferred keyhole stroke. Complete another one to finish the figure eight.

- Disclaimer:

Always conduct these workouts with a partner. If you don’t have one, always tell the lifeguards what you’re going to do so they can be your buddy. Safety comes first. Buddy system is always in effect.

1/26

W O R K O U T W E D N E S D A Y

Warm Up
100 M Swim
4x Over Under

WOD

Grab A Buddy!
30 Minute As Many Rounds As Possible

The purpose of this workout is to share the distance, and repetitions with a partner safely. Really focusing on, on demand relaxation, and increasing CO2 tolerance.

10 Buddy Bobs (w/ partner)
50 M Dumbbell Walk (w/ partner)
10 Squats
10 Push Ups
10 Burpee Bottom Outs
10 Gutter Ups

Workouts that are not indicated with partner are to be done on your own.

Definition of over under: Swim halfway on top with the preferred freestyle method. Once you reach halfway, submerge and complete the rest of the pool length underneath the water with the preferred keyhole stroke. Complete for a total of 100 M

Definition of Buddy Bobs: Your partner will start with a bob, you will tread water until your partner’s feet touches the bottom of the pool deck. Once that happens, you’ll go down to relieve your partner once your feet touches. The first partner will go up, get a breath of air and bob down to relieve you.

25 M Underwater crossover, one partner will go. While the other partner supervises.

50 M dumbbell walk, you and your partner will walk as far as you can for 50 M with a dumbbell. Delegate who goes first. Once your partner needs a rest, signal by looking up to your partner to come relieve you. Once their hands touch the dumbbell, you’re able to surface to the top to get air, recover and supervising your partner.

- Disclaimer:

Always conduct these workouts with a partner. If you don’t have one, always tell the lifeguards what you’re going to do so they can be your buddy. Safety comes first. Buddy system is always in effect.

1/19

Warm Up

2x Figure Eight
Bobs 5,10,15 Second Hold At the Bottom

WOD

20 Minute As Many Rounds As Possible

The purpose of this workout is to increase the amount of time underneath, safely. Really focusing on, on demand relaxation, and increasing CO2 tolerance.

5 Bobs w/ a front flip
5 Burpee Bottom Outs
25 M U-Boat
25 M Swim, 3 recovery breaths, into a 25 M Underwater Crossover

Definition of Bob w/ a front flip: Complete a bob, with your hands behind your back. As you sink down to the bottom of the pool deck, allow your feet to touch the bottom, do a front flip. Once your feet touches the bottom, push off the floor back to the top.

Definition of Burpee Bottom Out: Start outside facing the pool. Complete a burpee, and observing the pool ensuring no one is below, jump into the pool feet first. Touch the bottom of the pool deck with both hands, and shoot back up to the surface. Get back out, that is 1 Burpee Bottom Out.

Definition of a U-Boat: Staying parallel to the bottom of the pool, feet facing the direction you’re going out and up. Using only your arms, in a S-Motion propel yourself forward.

- Disclaimer:

Always conduct these workouts with a partner. If you don’t have one, always tell the lifeguards what you’re going to do so they can be your buddy. Safety comes first. Buddy system is always in effect.

Think you can hang with the DEF crew…? Check out a session, and check out our
@competitioncorner page to see our top athlete’s times on these workouts.