Mark Divine's Blog, page 83
October 16, 2015
ONRAMP WOD – Friday 10/16/15
Baseline: Pre-SOP and box breathing, then ROM drills. Run 400m, 15x jumping pull ups, run 400m, 20x push ups.
Work Capacity: Complete 4 rounds for time of the following…
10x Man Makers (25#/10#)
10x pull ups
Run 400M
Strength: Deadlift – warm up with no fewer than 5 sets, then do 5-5-5-5-5.
Stamina: 4 rounds, not timed: 5x max height box jump, 20x alternating 1-armDB snatch (30/15), 50M Plate carry
Durability: 3 rounds – 15x GHD sit ups, 10x good morning (65#/45#). Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.
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Masters WOD – Friday 10/16/15
Baseline: Pre-SOP and box breathing, then ROM drills. Run 400m, 20x jumping pull ups, run 400m, 20x clapping push ups.
Work Capacity: Complete 4 rounds for time of the following…
10x Man Makers (30#/20#)
15x pull ups
Run 400M
Strength: Deadlift – warm up with no fewer than 5 sets, then do 5-5-5-5-5.
Stamina: 4 rounds, not timed: 5x max height box jump, 20x alternating 1-armDB snatch (35/20), 50M Plate carry (2×45 / 25)
Durability: 3 rounds – 20x GHD sit ups, 10x good morning (95#/65#). Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.
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SOFWOD – Friday 10/16/15
Baseline: Pre SOP, Box Breathing, ROM Drills, Run 400m
Work Capacity: 1 Mile Max Effort Sprint.
Sub 7 Min = 3 Mile Ruck with 35#
Sub 8 Min = 4 Mile ruck with 35#
8+ Min 3 x 1 Mile Sprint with 5 min Rest.
Durability: Warrior Yoga, Hydrate, Fuel, Per Post SOP.
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OPWOD – Friday 10/16/15
Baseline: Pre-SOP and box breathing, then ROM drills. Run 400m, 20x jumping pull ups, run 400m, 20x clapping push ups.
Work Capacity: Complete 4 rounds for time of the following…
10x Man Makers (40#/25#)
20x pull ups
Run 400M
Strength: Deadlift – warm up with no fewer than 5 sets, then do 5-5-5-5-5.
Stamina: 4 rounds, not timed: 5x max height box jump, 20x alternating 1-armDB snatch (40/25), 50M Plate carry (3×45 / 25)
Durability: 3 rounds – 20x GHD sit ups, 10x good morning (95#/65#). Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.
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October 15, 2015
Dairy and Breakfast Discussion
Coach Melanie ran a Nutrition discussion at a recent Fundamentals Academy. This clip is from that discussion here at HQ.
The post Dairy and Breakfast Discussion appeared first on SEALFIT.
SOFWOD – Friday 10/15/15
Baseline: Pre SOP, Box Breathing, ROM Drills, 50 Monkey Squats
Work Capacity: Find a Sandy or Grassy area: 1000m Low Crawl with 20 Push Ups every 2 Min.
Durability: Warrior Yoga, Hydrate, Fuel, Per Post SOP.
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ONRAMP WOD – Thursday 10/15/15
Baseline: Pre-SOP and box breathing, then ROM drills. 10-9-8…1 reps of 2-count mountain climbers, push ups.
Strength: Push press – Warm up with no fewer than 5 sets, then do 5-5-5-5-5. Then EMOM for 10 minutes do 4x V- Ups.
Stamina: Chipper, not timed: 30 Sand Bag Get Ups, 25 Hand Stand Push-ups, 400m buddy carry.
Work Capacity: Complete the following for time…
75x burpees
*Perform 2x power snatch (65#/45#) every minute on the minute
Durability: 3 mile run @ moderate pace. Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.
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October 7, 2015
SEALFIT TV: How To Make Nut and Coconut Milk
Olympian Kris Buchanan Teaches You to Make Nut and Coconut Milk from Scratch
The post SEALFIT TV: How To Make Nut and Coconut Milk appeared first on SEALFIT.
Ankle Mobility
The post Ankle Mobility appeared first on SEALFIT.
SOFWOD – Wednesday 10/7/15
Baseline: Pre SOP, Box Breathing, ROM Drills, 3 Rounds of 1 min bar hangs, 4 min Plank
Work Capacity: 5 Rounds For Time: 10 Commando Pull Ups, 20 Air Squats, 30 Push Ups
Durability: Warrior Yoga, Hydrate, Fuel, Per Post SOP.
The post SOFWOD – Wednesday 10/7/15 appeared first on SEALFIT.
