Monday July 7, 2025
/Heavy barbell work with Clean & Jerks and Back Squats, then a 6-round endurance test of 400m runs and pull-ups. Honest journal reflection on current weight and goals.
Read MoreDaily Mental and Physical Training
Daily Functional Fitness Workouts with Tom Rowland: Garage Gym, Outdoor Training, CrossFit & SEALFIT Programming
Join professional fisherman and TV host Tom Rowland as he shares daily driveway and garage gym workouts inspired by SEALFIT, GORUCK, CrossFit, and tactical athlete training. Real-world functional fitness for busy dads, weekend warriors, and outdoor athletes. Daily strength, conditioning, and mental toughness workouts you can do at home with minimal equipment.
Heavy barbell work with Clean & Jerks and Back Squats, then a 6-round endurance test of 400m runs and pull-ups. Honest journal reflection on current weight and goals.
Read MoreRRL Warm up
Work to 1RM Bench Press
Work to 1 RM Back Squat
I know that this bears an uncanny resemblance to me...but it is not. That is Dimitry Klokov showing how its done!
Warm up
10 KB Swings
10 dips
10 Lunges with 45 pound bar
3x3 clean complex from blocks- clean pull+hang squat clean from knee+ push press @95
3x3 Clean complex from blocks at 135
2x5 back squat at 135 lbs
3x3 Jump squats + land in bottom of squat @135
3x3 Jump squats + land in bottom of squat @225
3x3 behind the neck push press + Snatch balance at 115 lbs
7x2 behind the neck push press + Snatch balance at 135 lbs
The blog of Tom Rowland. Father, Husband, Son, Professional fisherman, Saltwater Experience Television host, Television producer, Athlete, living life with passion. Mental and physical training through SealFit, Unbeatable Mind, Goruck Selection and CrossFit.
Stats: 57 year old Male, Husband, Father of 3, Grandfather of 1, 5'8, 180 lbs, SealFit Kokoro 30 graduate Class 30, Goruck Selection Class 15 top 10 but DNF, GRT, lots of runs, obstacle races, CrossFit stuff. Professional TV Host, Fishing Guide, Tom Rowland Podcast
Vitals
Age: 57
Deadlift: 355
Back Squat: 365
Front Squat:285
Clean and Jerk: 245
Snatch: 175
5 mile run: 36:47
12 mile ruck @ 55 lbs: 2:57:59
100 burpees: 4:27
Max Pullups: 53
Training for:
LIFE, FISHING, Elk Hunting, CrossFit Games Age Group, Goruck Selection, SealFit, Olympic lifting, Endurance, Life in general
Logged workouts and results
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