Mark Divine's Blog, page 64
July 29, 2016
SOFWOD – Friday 7/29/2016
Baseline: Pre SOP, Box Breathing, ROM Drills, 21/15/9 Plyo Push Ups, Sit Ups, 4 count Flutter Kicks
Work Capacity: 10 Rounds:
20 4-Count Mtn Climbers into 100m Sprint
Bear Crawl Back to Start
Durability: Warrior Yoga, Hydrate, Fuel, Per Post SOP.
The post SOFWOD – Friday 7/29/2016 appeared first on SEALFIT.
OPWOD – Friday 7/29/16
Baseline: Pre-SOP and box breathing, then ROM drills then 800m run, 2 rounds: 50m Bear Crawl, 20x Wide grip push up, 20x Close grip push up.
Strength: Bench Press: Work to a 10 rep max for the day then, 1×10 @ 95%, 3×10 @ 80% (Percentages are taken from 10 rep max)
Stamina: 3 Rounds, not timed: 10x Muscle up with ring dip (execute full muscle up, then perform another ring dip at the top of the movement), 20x Ring Push Up, 15x Barbell row (AHAP-Unbroken)
Work Capacity: 4 Rounds:
15x Thruster (95/65)
15x Wall Ball (20/14)
200m Sprint
-2 min Rest
Durability: Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. Journal post training session SOP.
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ONRAMP WOD – Friday 7/29/16
Baseline: Pre-SOP and box breathing, then ROM drills then 500m row, 2 min of Double Unders practice, 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: 4 min AMRAPs:
250m Row
40x Jump Rope
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.
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July 28, 2016
Masters WOD – Thursday 7/28/16
Baseline: Pre-SOP and box breathing, then ROM drills then 400m run, 30-20-10
Slam Ball, Reverse lunge steps
Strength: Deadlift: Work to a 10 rep max for the day then, 1×10 @ 95%, 2×10 @ 90%
Stamina: 3 Rounds not for time: 15x GHR, 100m walking lunge, 15x Burpee Pull Up.
Work Capacity: 16 min EMOM:
10x Wall Ball
6x Burpee
*If you are unable to finish reps each minute, scale by lowering number of Burpees
The post Masters WOD – Thursday 7/28/16 appeared first on SEALFIT.
ONRAMP WOD – Thursday 7/28/16
Baseline: Pre-SOP and box breathing, then ROM drills then 400m run, 30-20-10
Slam Ball, Reverse lunge steps
Strength: Deadlift: Work to a 10 rep max for the day then, 1×10 @ 95%, 2×10 @ 90%
Stamina: 3 Rounds not for time: 20x DB hip bridge (45/35), 50m walking lunge, 10x Burpee Pull Up.
Work Capacity: 10 min EMOM:
10x Wall Ball
4x Burpee
*If you are unable to finish reps each minute, scale by lowering number of Burpees
The post ONRAMP WOD – Thursday 7/28/16 appeared first on SEALFIT.
OPWOD – Thursday 7/28/16
Baseline: Pre-SOP and box breathing, then ROM drills then 3 rounds: 200m run, 15x KB Deadlift, 10x Wall Ball, :30 sec 1 leg plank Right leg, :30 sec 1 leg plank Left side.
Strength: Deadlift: Work to a 10 rep max for the day then, 1×10 @ 95%, 3×10 @ 80% (Percentages are taken from 10 rep max)
Stamina: 4 Rounds, not timed: 16x pistols (8 per side), 200m Farmer Carry with barbells (65/45), 2 min. Sorenson Hold
Work Capacity: 3 Rounds:
1000m Row
15x 1 arm Russian Kettlebell Swing (55/35)
15x 1 arm Russian Kettlebell Swing (55/35)
20x Burpees
Durability: 5x 3 min sprint for max distance, 3 min rest. Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. Journal post training session SOP.
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SOFWOD – Thursday 7/28/2016
Baseline: Pre SOP, Box Breathing, ROM Drills, 2 Mile Run Moderate Pace
Work Capacity: Do 10 – 1 Rep (10,9,8… etc) of
Push Ups, Pull Ups, Sit Ups, 4 Count Flutter Kicks, 4 Count Mtn Climbers, Sand Bag Get Ups 60#
Durability: Warrior Yoga, Hydrate, Fuel, Per Post SOP
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July 23, 2016
Weekly Monster Mash – 7/23/2016
Baseline: Pre-SOP and box breathing, then ROM drills then, 1,000m row.
Work Capacity: In a weight vest, Complete 3 rounds as fast as possible:
1 mile run
100x Burpees
Endurance: 1,000m Row then Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. Journal post training session SOP.
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July 22, 2016
Masters WOD – Friday 7/22/16
Baseline: Pre-SOP and box breathing, then ROM drills then 800m run, 2 rounds: 50m Bear Crawl, 15x Wide grip push up, 15x Close grip push up.
Strength: Bench Press: Work to a 10 rep max for the day then, 1×10 @ 95%, 3×10 @ 80% (Percentages are taken from 10 rep max)
Work Capacity: 4 Rounds:
15x Thruster (65/55)
15x Wall Ball (20/14)
200m Sprint
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 7/22/16 appeared first on SEALFIT.
OPWOD – Friday 7/22/16
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 @ 85%
Stamina: 4 Rounds not for time: 20x Alt. KB Bench press (AHAP- Unbroken), 50m Double arm overhead KB Carry (AHAP- Unbroken), 20x Supine Barbell Row with feet on box
Work Capacity: 4 sets: 5 min AMRAPs:
500m Row
30 Double Under
Max KB Clean and Jerk (40/25)
2 min rest
Durability: Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes. Journal post training session SOP.
The post OPWOD – Friday 7/22/16 appeared first on SEALFIT.
