Mark Divine's Blog, page 63
August 5, 2016
OPWOD – Friday 8/5/16
Baseline: Pre-SOP and box breathing, then ROM drills then, 800m Run then, Tabata Burpees, Tabata Wall ball without the squat (Push press wall balls to a 10’ target)
Strength: Bench Press: EMOM for 8 min. 2x reps @ 65%
Stamina: 3 Rounds not timed: 25m Crawling Knee to Elbow Push up, 5x Rope Climbs, 30X Sledge Strikes (15x side)
Work Capacity: 4 Rounds for time:
20x Burpee
50x Wall Ball
Durability: 1x Max time Plank Hold, 1x Max time Wall sit, 1x max time Bar Hang. Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. Journal post training session SOP
The post OPWOD – Friday 8/5/16 appeared first on SEALFIT.
ONRAMP WOD – Friday 8/5/16
Baseline: Pre-SOP and box breathing, then ROM drills then, 800m Run then, Tabata Burpees, Tabata Wall ball without the squat (Push press wall balls to a 10’ target)
Strength: Bench Press: EMOM for 8 min. 2x reps @ 65%
Work Capacity: 3 Rounds for time:
15x Burpee
30x Wall Ball
Durability: 1x Max time Plank Hold, 1x Max time Wall sit, 1x max time Bar Hang. Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. Journal post training session SOP
The post ONRAMP WOD – Friday 8/5/16 appeared first on SEALFIT.
August 4, 2016
Myofascial Release w/ a Foam Roller
Myofascial release, or rolling, is a way to release tension and pain in your muscles. Think of it as a self-administered deep tissue massage.
Grab a foam roller, a tennis or lacrosse ball, or even use your barbell, and follow along with Coach Dave as he goes through various positions you can use to work through your muscles using myofascial release.
Did you make the pain face?
The post Myofascial Release w/ a Foam Roller appeared first on SEALFIT.
SOFWOD – Thursday 8/4/2016
Baseline: Pre SOP, Box Breathing, ROM Drills, 4 Rounds, 10 Strict Pull Ups, 20 Sit Ups, 30 Push Ups.
Work Capacity: Max Effort Bar Hang, Max Effort Plank Hold, Max Effort Wall Sit, 3 Mile Run.
Durability: Kokoro Yoga, Hydrate, Fuel, Per Post SOP
The post SOFWOD – Thursday 8/4/2016 appeared first on SEALFIT.
OPWOD – Thursday 8/4/16
Baseline: Pre-SOP and box breathing, then ROM drills then, 500m Row then, 3 rounds: 10x GHD Back Extension, 25m Reverse walking lunge,
Strength: Deadlift: EMOM for 8 min. 2x reps @ 65%
Stamina: 4 rounds not timed: 200m backwards run, 16x 1 Leg Box Jump (18”/12” 8/side), 20x Slam Ball
Work Capacity: “Nancy” – 5 Rounds for time:
400m run
15x Overhead Squat (95/65)
Durability: 3 mile run – Easy pace. Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. Journal post training session SOP
The post OPWOD – Thursday 8/4/16 appeared first on SEALFIT.
Masters WOD – Thursday 8/4/16
Baseline: Pre-SOP and box breathing, then ROM drills then, 500m Row then, 3 rounds: 10x GHD Back Extension, 25m Reverse walking lunge,
Strength: Deadlift: EMOM for 8 min. 2x reps @ 65%
Stamina: 4 rounds not timed: 200m backwards run, 12x 1 Leg Box Jump (12”/8” 6/side), 20x Slam Ball
Work Capacity: “Nancy” – 5 Rounds for time:
400m run
15x Overhead Squat (95/65)
The post Masters WOD – Thursday 8/4/16 appeared first on SEALFIT.
ONRAMP WOD – Thursday 8/4/16
Baseline: Pre-SOP and box breathing, then ROM drills then, 500m Row then, 3 rounds: 10x Back Extension, 25m Reverse walking lunge,
Strength: Deadlift: EMOM for 8 min. 2x reps @ 65%
Stamina: 3 rounds not timed: 200m backwards run, 16x Box Jump, 20x Slam Ball
Work Capacity: 4 Rounds for time:
400m run
10x Overhead Squat (65/55)
The post ONRAMP WOD – Thursday 8/4/16 appeared first on SEALFIT.
July 30, 2016
Weekly Monster Mash – 7/30/2016
Baseline: Pre-SOP and box breathing, then ROM drills then 400m Run then, 20-25-10 Wall Ball, KB Sumo deadlift high pull
Work Capacity: 90 min AMRAP:
1 mile run
400m Farmer Carry (55/35)
50x Burpee pull ups
400m Buddy carry
Durability: Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. Journal post training session SOP.
The post Weekly Monster Mash – 7/30/2016 appeared first on SEALFIT.
July 29, 2016
Have you ever made Ceviche?
The post Have you ever made Ceviche? appeared first on SEALFIT.
Masters WOD – Friday 7/29/16
Baseline: Pre-SOP and box breathing, then ROM drills then 500m row, 2 min of Double Unders, 30x Perfect hand release push ups.
Strength: Bench Press: Work to a 10 rep max for the day then, 1×10 @ 95%, 2×10 @ 90%
Work Capacity: 4 sets: 5 min AMRAPs:
500m Row
30 Double Under
Max KB Clean and Jerk (35/20)
– 2 min rest
Durability: Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. Journal post training session SOP.
The post Masters WOD – Friday 7/29/16 appeared first on SEALFIT.
