Workouts

MastersWOD Friday 5/30/14

on May 30th, 2014 by Mark Divine / Daily WOD, Masters WOD, Workouts / No Comments

Baseline: Pre-SOP and box breathing, then ROM Drills. Complete 5 rounds of: 20m backwards sprint + 20m sprint back to start line Rest 90 seconds Strength: Deadlift – 5-5-3-3-3-3-3. Your final set should be a 3 RM for the day, so work up accordingly. Work Capacity: Complete the following for time: Row 1000m 20x power […]

OnRampWOD Friday 5/30/14

on May 30th, 2014 by Mark Divine / Daily WOD, Onramp WOD, Workouts / No Comments

Baseline: Pre-SOP and box breathing, then ROM drills. Run 800m, then 20x KB Turkish get up. (16kg/12kg). Strength: Back Squat – Warm up, then: 8-6-4-3-2-1-1-1. Last set should be a 1 RM attempt if you are feeling good. Work Capacity: Complete the following with a partner: Partner #1 will run 400m Partner #2 will perform […]

Baseline: Pre-SOP and box breathing, then ROM Drills. 3 rounds – Row 250m, 15x push ups, 10x dips, 5x strict pull ups. Strength: Seated DB strict press: Warm up with 2 sets of 6-8 reps with light weight, then 3 rounds: Max rep DB bench press (Choose a weight that you can perform 15-25 reps […]

OnRampWOD Thursday 5/29/14

on May 29th, 2014 by Mark Divine / Daily WOD, Onramp WOD, Workouts / No Comments

Baseline: Pre-SOP and box breathing, then ROM drills. 30-20-10 reps of push press (45#), calories on rower Strength: Strict press – Warm up, then: 5-4-3-2-1-1-1. Last set should be a 1 RM attempt, if you are feeling good. Work Capacity: “SQT”. Complete 3 rounds for time of the following… 10x ground to overhead (95#/65#) 200m […]

Baseline: Pre-SOP and box breathing, then ROM Drills. 20 minutes of grinder PT. Endurance: LSD run, bike, swim. Benchmark WOD: “Nancy”. Complete 5 rounds for time of: Run 400m 15x Overhead squat (95#/65#) Durability: SEALFIT Yoga Mobility drills. Hydrate and fuel within 30 minutes.  Journal post training session SOP.

Baseline: Pre-SOP and box breathing, then ROM Drills. 20 minutes of grinder PT. Endurance: Run 45 minutes for max distance. Use the most difficult terrain you have access to. (I.E.: Hills, beach, etc) Durability: SEALFIT Yoga Mobility drills. Hydrate and fuel within 30 minutes.  Journal post training session SOP.

Baseline: Pre-SOP and box breathing, then ROM Drills. Complete 5 rounds of: 20m buddy pull with heavy band 90 seconds rest Strength: Vertical jump – Warm up, then you have 8 attempts to establish a max height vertical leap. Work Capacity: “Dork”. Complete the following for time: 33x Front squat (185#/125#) 15x burpees 33x Deadlift […]

OnRampWOD Tuesday 5/27/14

on May 27th, 2014 by Mark Divine / Daily WOD, Onramp WOD, Workouts / No Comments

Baseline: Pre-SOP and box breathing, then ROM drills. 3 rounds (75#-95#) – Barbell complex with push up chaser. Strength: Power clean – Warm up, then:  3-3-2-2-1-1-1. Last set should be a 1 RM attempt if you are feeling good. Work Capacity: “Jackie”. Complete the following for time: Row 1,000m 50x thruster (barbell) 30x pull up […]

MastersWOD Monday 5/26/14

on May 26th, 2014 by Mark Divine / Daily WOD, Masters WOD, Workouts / No Comments

Baseline: Pre-SOP and box breathing, then ROM Drills. 3 rounds – Run 200m, 5x strict press 10x ring push up, 10x strict dip. Strength: Bench press – 8-6-4-4-4-4-4. Last set should be a 4 RM for the day so work up accordingly. If you have a thick bar, use it! Work Capacity: Complete 5 rounds […]

OnRampWOD Monday 5/26/14

on May 26th, 2014 by Mark Divine / Daily WOD, Onramp WOD, Workouts / No Comments

Baseline: Pre-SOP and box breathing, then ROM drills. 3 rounds – Run 200m, 10x goblet squat (35#/26#),10x push ups, 10x front rack step ups (barbell). Strength: Front squat– Warm up, then: 5-4-3-2-1-1-1. Last set should be a 1 RM attempt if you are feeling good. Work Capacity:  Complete 10-8-6-4-2 reps of the following… Man maker […]