Mark Divine's Blog, page 59
September 2, 2016
Masters WOD – Friday 9/2/16
Baseline: Pre-SOP and box breathing, ROM drills then, 3 Rounds: 250m Row, 20x Push up, 10x Ring Row.
Strength: De-load -Bench Press: EMOM for 9 mins: 2x reps @ 65% of 1RM
Work Capacity: 4 Rounds for time:
30x Double Under
21x KB Thruster (35/20)
200m Sprint
90 sec. Rest
Durability: 3 Mile Recovery Pace run. Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. Journal post training session SOP.
The post Masters WOD – Friday 9/2/16 appeared first on SEALFIT.
OnRamp – Friday 9/2/2016
Baseline: Pre-SOP and box breathing, ROM drills then, 3 Rounds: 250m Row, 15x Push up, 10x Ring Row.
Strength: De-load -Bench Press: EMOM for 9 mins: 2x reps @ 65% of 1RM
Work Capacity: 4 Rounds for time:
30x Double Under (scale with 60x Jump rope)
15x KB Thruster (25/15)
200m Sprint
90 sec. Rest
Durability: 3 Mile Recovery Pace run. Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. Journal post training session SOP.
The post OnRamp – Friday 9/2/2016 appeared first on SEALFIT.
OPWOD – Friday 9/2/16
Baseline: Pre-SOP and box breathing, ROM drills then, 3 Rounds: 250m Row, 20x Push up, 10x Ring Row.
Strength: De-load -Bench Press: EMOM for 9 mins: 2x reps @ 65% of 1RM
Stamina: 5 Rounds not for time: 20x Weighted Push up (45/35), 3x Rope Climbs, 20x- 4 count Mt. Climbers.
Work Capacity: 4 Rounds for time:
30x Double Under
21x KB Thruster (35/20)
200m Sprint
90 sec. Rest
Durability: 3 Mile Recovery Pace run. Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. Journal post training session SOP.
The post OPWOD – Friday 9/2/16 appeared first on SEALFIT.
September 1, 2016
SOFWOD – Thursday 9/1/2016
Baseline: Pre SOP, Box Breathing, ROM Drills, 2 Mile LSD Pace Run
Work Capacity: 4 Rounds: 25 Sandbag Squat Cleans, 25 Weighted Step Ups (Sandbag), 25m Bear Crawl.
Durability: Kokoro Yoga, Hydrate, Fuel, Per Post SOP
The post SOFWOD – Thursday 9/1/2016 appeared first on SEALFIT.
Masters WOD – Thursday 9/1/16
Baseline: Pre-SOP and box breathing, ROM drills then, 400m Run, 3 Rounds: 10x GHD Back Extensions, 12x Goblet Squat, 8x(per side) Single leg Romanian Deadlift (45/35)
Strength: De-load -Deadlift: EMOM for 9 mins: 2x reps @ 65% of 1RM
Stamina: 1 Round, not timed: 400m Sled pull (75lbs), 400m Buddy Carry, 30x Turkish Get up (35/25)
Work Capacity: 4 Rounds for time:
21x KBS (35/25)
12x Toe 2 Bar
8x Burpees
The post Masters WOD – Thursday 9/1/16 appeared first on SEALFIT.
OnRamp – Thursday 9/1/2016
Baseline: Pre-SOP and box breathing, ROM drills then, 400m Run, 3 Rounds: 10x GHD Back Extensions, 12x Goblet Squat, 8x(per side) Single leg Romanian Deadlift (45/35)
Strength: De-load -Deadlift: EMOM for 9 mins: 2x reps @ 65% of 1RM
Stamina: 1 Round, not timed: 300m Sled pull (50lbs), 400m Buddy Carry, 20x Turkish Get up (35/25)
Work Capacity: 3 Rounds for time:
21x KBS (35/25)
12x Toe 2 Bar (scale with knees to chest if needed)
8x Burpees
The post OnRamp – Thursday 9/1/2016 appeared first on SEALFIT.
OPWOD – Thursday 9/1/16
Baseline: Pre-SOP and box breathing, ROM drills then, 400m Run, 3 Rounds: 10x GHD Back Extensions, 12x Goblet Squat, 8x(per side) Single leg Romanian Deadlift (45/35)
Strength: De-load -Deadlift: EMOM for 9 mins: 2x reps @ 65% of 1RM
Stamina: 1 Round, not timed: 400m Sled pull (100lbs), 400m Buddy Carry, 30x Turkish Get up (40/30)
Work Capacity: 4 Rounds for time:
21x KBS (55/35)
12x Toe 2 Bar
8x Burpees
Durability: 6x 200m Sprints (1:1 work/rest ratio). Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. Journal post training session SOP.
The post OPWOD – Thursday 9/1/16 appeared first on SEALFIT.
August 31, 2016
OPWOD – Wednesday 8/31/16
Baseline: Pre-SOP and box breathing, ROM Drills. 20 minutes of grinder PT.
Endurance: LSD run, ruck or swim.
Durability: Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.
The post OPWOD – Wednesday 8/31/16 appeared first on SEALFIT.
August 27, 2016
Weekly Monster Mash – 8/27/2016
Baseline: Pre-SOP and box breathing, ROM drills then, 10 min of Sandbag drills
Monster Mash: With a Swim Buddy, in a weight vest:
*Split reps evenly between partners except for run – Bother partners run.
2 mile run
100x Tire Flip
2 mile run
100x Sandbag Get up
2 mile run
100x Burpee
Durability: Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. Journal post training session SOP
The post Weekly Monster Mash – 8/27/2016 appeared first on SEALFIT.
August 26, 2016
OnRamp – Friday 8/26/2016
Baseline: Pre-SOP and box breathing, then ROM drills then 800m Run 3 Rounds: 20x Push up, 10x Ring Row.
Strength: Bench Press: Work to a 5 rep max for the day then, 1×5 @ 95%, 4×5 @ 80% (Percentages are taken from 5 rep max)
Work Capacity: 10 mins.
:30 sec. Max Thruster (65/55)
:30 sec Rest
Right into 20 Burpees for time.
Durability: Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. Journal post training session SOP
The post OnRamp – Friday 8/26/2016 appeared first on SEALFIT.
