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DAILY WOD / OPWODOPWOD – Monday 6/12/17SEALFIT Online June 11, 2017 2 Comments75 viewsBaseline:Pre-SOP and box breathing, then ROM Drills. 400m Run forward, 400m Runbackwards, 21-15-9: Russian Kettlebell Swing, Goblet Squat, Burpee.Strength: Deadlift: 10 rounds: EMOM: 1 reps AHAPStamina: 1 Round, not timed: 800m Reverse sled drag (walking backwards), 200m BurpeeBroad Jump, 100x Max distance over the head med ball toss (40/30)- (throwing med ball from inbetween thighs in frontal plate, up, overhead behind you).Work Capacity: For time:100x Thruster (95/65)*EMOM perform 7x BurpeesDurability: 6x 200m Sprint with 100m Recovery between. Hydrate and fuel within 30 minutes.Journal post training session SOP.DAILY WOD / FREE WEEKLY WORKOUT / MASTERS WOD / ONRAMP WOD / OPWOD /SOFWODWeekly Monster Mash – 6/10/2016SEALFIT Online June 9, 2017 2 Comments 108 viewsBaseline: Pre-SOP and box breathing, then ROM Drills.Work Capacity: “CIA 7”: 7 Rounds For Time:7 Handstand Push-Ups7 Thrusters (135/95 lbs)7 Knees-to-Elbows7 Deadlifts (245/165 lbs)7 Burpees7 Kettlebell Swings (2/1.5 pood)7 Pull-UpsDurability: Hydrate and fuel within 30 minutes. Journal post training session SOP.DAILY WOD / OPWODOPWOD – Friday 6/9/17SEALFIT Online June 8, 2017 2 Comments 121 viewsBaseline: Pre-SOP and box breathing, then ROM Drills. 3 Rounds: 200m Run, 3 Rounds of 5xPull up, 10x Push Up, 15x Air Squat.Strength: Bench Press: 10 rounds: EMOM: 2 reps AHAP.Stamina: 4 Rounds: 10x Floor Press (AHAP- Unbroken), 25x Dip, 20x Deadhang Chest to BarPull up.Work Capacity: 21-18-15-12-9:
Kettle Bell Swing (55/35)Pull upDurability: 5 Mile run- Moderate Pace. Active Stretch. Hydrate and fuel within 30 minutes.Journal post training session SOP.DAILY WOD / OPWODOPWOD – Thursday 6/8/17SEALFIT Online June 7, 2017 No Comments98 viewsBaseline: Pre-SOP and box breathing, then ROM Drills. 3 Rounds: 250m Row, 25m Duck Walk,25m Broad Jump, 25, Bear Crawl.Strength: Overhead Squat: 10 rounds: EMOM: 2 reps AHAP.Stamina: 4 Rounds: 20x Jumping Back Squat (Empty Barbell), 20x Double arm overhead KBlateral step up, 15x Strict Toes 2 Bar.Work Capacity: 5 Sets:In 2:00 complete:7x Power Clean (155/105)Max Burpees2:00 RestDurability: Hill Sprints: 10x :30 Max Effort Sprint- Walk back. Active Stretch. Hydrate and fuelwithin 30 minutes. Journal post training session SOP.DAILY WOD / OPWODOPWOD – Wednesday 6/7/17SEALFIT Online June 6, 2017 No Comments60 viewsBaseline: Pre-SOP and box breathing, then 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 posttraining session SOP.DAILY WOD / OPWODOPWOD – Tuesday 6/6/17SEALFIT Online June 5, 2017 2 Comments 122 viewsBaseline: Pre-SOP and box breathing, then ROM Drills. 800m Run, 3 Rounds: :30 DB StrictPress, :30 DB Overhead Hold, :30 RestStrength: Push Press: 10 rounds: EMOM: 2 reps AHAP.Stamina: 4 Rounds, not timed: 20x Sandbag Clean and Jerk, 20x Turkish Get up (10/side), 5xMuscle up with additional Rin Dip.Work Capacity: 15 min. AMRAP:15x Power Snatch (95/65)15x Toe 2 Bar
15x Wall ballDurability: Tabata Sit up, Tabata Back Extensions, Tabata Alternating foot Toe to Bar. ActiveStretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.DAILY WOD / OPWODOPWOD – Monday 6/5/17SEALFIT Online June 4, 2017 1 Comment 128 viewsBaseline: Pre-SOP and box breathing, then ROM Drills. 500m Row, 3 rounds: 10xGoodmorning (Empty Barbell), 15x Kettlebell Romanian Deadlift, 20x Jumping Lunge.Strength: Deadlift: 10 rounds: EMOM: 2 reps AHAP.Stamina: 4 Rounds, not for time: 10x Snatch Grip Deadlift, 50m KB Front rack reverse lunge,25x GHD Sit up.Work Capacity: 5 rounds for time:20x KB Snatch (10/side- 55/35)20x Box Jump200m RunDurability: 5 Rounds: 400m Sprint, 200m Easy pace. Active Stretch. Hydrate and fuel within 30minutes. Journal post training session SOP.DAILY WOD / FREE WEEKLY WORKOUT / MASTERS WOD / ONRAMP WOD / OPWOD /SOFWODWeekly Monster Mash – 6/3/2016SEALFIT Online June 2, 2017 2 Comments 166 viewsBaseline: Pre-SOP and box breathing, then ROM Drills.Work Capacity: 5 Rounds for time with a partner:1 mile run100x Air Squat75x Push up50x Pull up* Team must carry 55lb Kettlebell for the entire workout, does not matter who carries it or forhow long.*Team may break up reps however needed, 1 mile run must be completed together.Durability: Active Stretch. Hydrate and fuel within 30 minutes. Journal post training sessionSOP.DAILY WOD / OPWODOPWOD – Friday 6/2/17SEALFIT Online June 1, 2017 No Comments133 viewsBaseline: 3 Rounds: 200m run, Max Push up in 1:00, Max Sit up in 1:00.Strength: Bench Press: 10 rounds: EMOM: 3 reps AHAPStamina: 4 rounds, not timed: 200m Buddy Carry, 15x Renegade Row, 20 Supine Barbell Row.
Work Capacity: 2 sets: 3 min AMRAPS (3 min. per station)1) Rope Climb2) Burpee3) Wall Ball4) Meter Row5) Man maker (45/35)1:00 Rest between movementsDurability: 5 mile run for time.DAILY WOD / OPWODOPWOD – Thursday 6/1/17SEALFIT Online May 31, 2017 3 Comments 158 viewsBaseline: 800m Run, Burgner warm up, 3 sets: 25m Burpee Broad Jump.Strength: Overhead Squat: 10 rounds: EMOM: 3 reps AHAPStamina: 4 Rounds, not timed: 10x Front Squat (85% of body weight), 100m farmer carry (Leftarm suitcase carry, Right arm over head), 100m carry (Right arm suitcase carry, Left armoverhead).Work Capacity: 12 min. AMRAP:15x Kettlebell Swing (55/35)20x Air Squat30 Cal. rowDurability: Hill Sprints: 8x 25m (Steep Incline) 1:00 rest between sets.DAILY WOD / OPWODOPWOD – Wednesday 5/31/17SEALFIT Online May 30, 2017 1 Comment 73 viewsBaseline: Pre-SOP and box breathing, then 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 posttraining session SOP.DAILY WOD / OPWODOPWOD – Tuesday 5/30/17SEALFIT Online May 29, 2017 2 Comments 132 viewsBaseline: 500m Row, 3 Rounds: 25m Bear Crawl, 25m Reverse Bear Crawl, 10x 1 Arm RussianKettlebell Swing/ side.
Strength: Push Press: 10 rounds: EMOM: 3 reps AHAPStamina: 4 rounds not for time: 12 Behind the Neck Strict Press (AHAP- Unbroken), 20xDeadhang Chest to Bar Pull up. 20x Combat Russian twists (70/50lb Sandbag)Work Capacity: 5 Rounds for time:400m Run30x Push up30x Slam Ball20x Pull upDurability: 4 sets: 25x Russian Twist (45/35), 12x Evil Wheel, 25x Supine Back Extension.
DAILY WOD / OPWODOPWOD – Monday 5/29/17SEALFIT Online May 28, 2017 8 Comments 158 viewsBaseline: 750m Row, 3 Rounds, Barbell Complex (add weight each round).Strength: Deadlift: 10 rounds: EMOM: 3 reps AHAP.Stamina: 1 Round not for time: 400m Reverse sled pull, 100m weighted Crab Walk (25/15),100x Box Step up (20”/18” box).Work Capacity: 6 Rounds for time:50x Double Under20x DB Thruster (40/30)1:00 RestDurability: 800m run for time, 400m run – Easy pace, 800m Run for time, 400m Run – Easypace, 800m Run for time.DAILY WOD / FREE WEEKLY WORKOUT / MASTERS WOD / ONRAMP WOD / OPWOD /SOFWODWeekly Monster Mash – 5/27/2016SEALFIT Online May 26, 2017 4 Comments 179 viewsBaseline: Pre-SOP and box breathing, then ROM Drills.Work Capacity: Complete for time with a partner:In a 20# Weight Vest:100x Deadlift (205)800m Run100x Wall Ball800m Run100x Kettle Bell Swing (55/35)800m Run100x Burpee800m Run100x Slam Ball800m Run*One partner works at a time, the partner who is not working must maintain a front leaning restposition.Durability: Kokoro Yoga or Active Stretch, hydrate and fuel within 30 minutes. Journal posttraining session SOP.DAILY WOD / OPWODOPWOD – Friday 5/26/17SEALFIT Online May 25, 2017 1 Comment 100 views
Baseline:Pre-SOP and box breathing, then ROM Drills 500m Row, 21-15-9 reps: Knee to elbowpush up, V- up, x2 Double under.Strength: Bench Press: 10 rounds: EMOM: 4 reps AHAPStamina: 5 Rounds, not timed: 200m Run with Sandbag on back, 50x Sledge Strike (25/side),25x Plyo Push up.Work Capacity:10-8-6-4-2:Hand Stand Push up50-40-30-20-10 reps:Double UnderSit up*(10/50/50, 8/40/40, 6/30/30 .)Durability: 5 mile run. Active Stretch. Hydrate and fuel within 30 minutes. Journal post trainingsession SOP.DAILY WOD / OPWODOPWOD – Thursday 5/25/17SEALFIT Online May 24, 2017 1 Comment 125 viewsBaseline:Pre-SOP and box breathing, then ROM Drills 800m Run, 3 rounds: 15x Goblet Squat,10x DB Hang Snatch (5/side), 10x Burpee.Strength: Overhead Squat: 10 rounds: EMOM: 4 reps AHAPStamina: 1 Round, not timed: 800m Walking lunge, 30x Sandbag Get up, 100x Burpee -Pull up.Work Capacity: 15 min. EMOM:10x Kettle Bell Swing (55/35)15x Push upMax Wall Ball in remainder of minuteDurability: Sprints: 400m, 200m, 400m, 200m, 400m, 200m (1:1 Work:Rest) Active Stretch.Hydrate and fuel within 30 minutes. Journal post training session SOP.DAILY WOD / OPWODOPWOD – Wednesday 5/24/17SEALFIT Online May 23, 2017 1 Comment 81 viewsBaseline: Pre-SOP and box breathing, then 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 posttraining session SOP.DAILY WOD / OPWODOPWOD – Tuesday 5/23/17
SEALFIT Online May 22, 2017 1 Comment 136 viewsBaseline: Pre-SOP and box breathing, then ROM Drills 3 rounds: 250m Row, 15x DB PushPress, 25m Bear Crawl.Strength: Push Press: 10 rounds: EMOM: 4 reps AHAPStamina: 4 Rounds, not timed: 25m Bottoms up KB carry, 25m Overhead Bottoms up KB carry,20x Max Height/ Distance behind the head Slamball toss (40/30), 30x Dips.Work Capacity: 7 min. AMRAP:10x Box Jump-10x Pull u*2:00 Rest7 min. AMRAP:10x DB Power Clean (35/25)10x DB Thruster (35/25)Durability: Tabata: Flutter Kick, Back extension, Toe to Bar. Active Stretch. Hydrate and fuelwithin 30 minutes. Journal post training session SOP.DAILY WOD / OPWODOPWOD – Monday 5/22/17SEALFIT Online May 21, 2017 No Comments120 viewsBaseline: Pre-SOP and box breathing, then ROM Drills 800m run, 3 rounds: Frog Complex withBurpees Chaser. (Increase weight each round).Strength: Deadlift: 10 rounds: EMOM: 4 reps AHAPStamina: 4 rounds, not for time. 12x Bulgarian Split Squat (6/side- AHAP), 100m Reverse SledPull, 15x Tire Flip.Work Capacity: 10 Rounds for time:5x Power Snatch (115/85)10x BurpeesDurability: 800m Run for time, 800m run @ easy pace, 800m run for time, 800 @ Easy pace,800m Run for time. Active Stretch. Hydrate and fuel within 30 minutes. Journal post trainingsession SOP.DAILY WOD / FREE WEEKLY WORKOUT / MASTERS WOD / ONRAMP WOD / OPWOD /SOFWODWeekly Monster Mash – 5/20/2016SEALFIT Online May 19, 2017 6 Comments 161 viewsBaseline: Pre-SOP and box breathing, then ROM Drills.Work Capacity: For Time:100-90-80-70-60-50-40-30-20-10 reps:
BurpeesBox Step ups (20”/18”)*800m Run between sets.Durability: Kokoro yoga or Active Stretch.DAILY WOD / OPWODOPWOD – Friday 5/19/17SEALFIT Online May 18, 2017 No Comments132 viewsBaseline: 1k Row, 3 Rounds: 1:00 Plank, 1:00 Plank right side, 1:00 Plank left side.Strength: Bench Press: 10 rounds: EMOM: 5x Reps AHAP.Stamina: 5 rounds, not timed: 2x Rope Climb, 20x Burpee – Chest to Bar pull up, 8x Floor Press(AHAP- unbroken).Work Capacity: 6 Rounds for time:15x Pull up20x DB Clean & Jerk (35/25)1:00 PlankDurability: 4 mile run for time.DAILY WOD / OPWODOPWOD – Thursday 5/18/17SEALFIT Online May 17, 2017 3 Comments 135 viewsBaseline: 3 rounds: 200m Run, 3 rounds: 25m Duck Walk, 20x 1 Arm Russian KB Swing, 10xToe to bar.Strength: Overhead Squat: 10 rounds: EMOM: 5x Reps AHAP.Stamina: 4 Rounds, not timed: 50m 1 Arm DB Overhead Walking Lunge (switch arms after25m), 10x DB Strict Press in bottom of squat, 16x Sandbag Get up.Work Capacity: 4 Rounds for time:20x Thruster (95/65)30x KB Snatch (15/side- 55/35)Durability: Sprints: 400, 400, 200, 200, 400, 400. (1:1 Work: Rest ratio)DAILY WOD / OPWODOPWOD – Wednesday 5/17/17SEALFIT Online May 16, 2017 1 Comment 67 viewsBaseline: Pre-SOP and box breathing, then 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 posttraining session SOP.DAILY WOD / OPWOD
OPWOD – Tuesday 5/16/17SEALFIT Online May 15, 2017 1 Comment 147 viewsBaseline: 500m Row, 3 rounds: 1:00 Handstand Hold against wall, 10x Push up with arm circle,15x Wall Ball Push press.Strength: Push Press: 10 rounds: EMOM: 5x Reps AHAP.Stamina: 1 Round, not timed: 800m KB Front Rack Carry, 400m Overhead Sandbag carry, 1mile run with 40lb Slamball.Work Capacity: 15 min. AMRAP:10x Power Snatch (95/65)10x Toe 2 Bar200m SprintDurability: 100x GHD Sit up, then, 3 sets of max sorenson hold.
DAILY WOD / OPWODOPWOD – Monday 5/15/17SEALFIT Online May 14, 2017 1 Comment 130 viewsBaseline: 800m Run, 3 rounds: 25m Bear Crawl, 25m Crab Walk, 10x Good Morning (45/35)Strength: Deadlift: 10 rounds: EMOM: 5x Reps AHAP.Stamina: 4 rounds, not timed: 10x GHR, 10x KB Overhead box step up (35/25/hand 20”/18”box), 200m Farmer CarryWork Capacity: 15 min. AMRAP:10x Box Jump10x Kettle Bell Swings (55/35)Ascending ladder of burpees (add 2 every round)Round 1- 2 BurpeesRound 2- 4 BurpeesRound 3- 6 Burpees .Durability: 1 Mile run for time, 400m recovery run, 1 mile run for time.DAILY WOD / FREE WEEKLY WORKOUT / MASTERS WOD / ONRAMP WOD / OPWOD /SOFWODWeekly Monster Mash – 5/13/2016SEALFIT Online May 13, 2017 No Comments79 viewsBaseline: Pre-SOP and box breathing, then ROM DrillsWork Capacity: For time:-21-15-9:Thrusters (95/65)Pull up-1 Mile Run-21-15-9Power Clean (135/95)Ring Dip-1 Mile run-150x Wall Ball-1 Mile run-30x Snatch (135/95)-1 Mile runDurability: Kokoro yoga or Active Stretch.
DAILY WOD / OPWODOPWOD – Friday 5/12/17SEALFIT Online May 11, 2017 6 Comments 142 viewsBaseline: Pre-SOP and box breathing, then ROM Drills.1000m Row, 3 rounds Barbell Complex(start with barbell, add weight every round)Strength: Front Squat: 1RMStamina: 1 Round, not timed: 100x Jumping lunge, 400m Sled pull, 100m Burpee- Broad Jump.Work Capacity: 12 min. AMRAP:10x Pull up15x Kettle Bell Swing (55/35)20x Sit upDurability: 4 mile run for time. Kokoro yoga or Active Stretch.DAILY WOD / OPWODOPWOD – Thursday 5/11/17SEALFIT Online May 10, 2017 1 Comment 109 viewsBaseline: Pre-SOP and box breathing, then ROM Drills. 3 rounds: 200m Run, 10x DB FrontRaises, 10x DB Lateral Raises, 10x DB Push Press.Strength: Bench Press: 1RMStamina: 4 Round, not for time: 25x Inverted Push up, 10x Body Blasters (Burpee Pull up Toes to Bar), 20x Dips.Work Capacity: 12 min. Ladder: (2/2/2, 4/4/4, 6/6/6, 8/8/8 )Wall BallBox JumpToes to barDurability: 400m Sprint, 300m Sprint, 200m Sprint, 100m Sprint, 200m Sprint, 300m Sprint,400m Sprint. (1:1 Work/Rest) Kokoro yoga or Active Stretch.DAILY WOD / OPWODOPWOD – Wednesday 5/10/17SEALFIT Online May 9, 2017 1 Comment 63 viewsBaseline: Pre-SOP and box breathing, then 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 posttraining session SOP.DAILY WOD / OPWODOPWOD – Tuesday 5/9/17SEALFIT Online May 8, 2017 3 Comments 138 views
Baseline: Pre-SOP and box breathing, then ROM Drills. 800m Run, 20-15-10: Push up withrotation, Kettlebell Swing.Strength: Strict Press: 1RMStamina: 4 rounds, not for time: 100m Double KB Front rack carry (AHAP), 20x Bottoms up KBPress (10/side AHAP), 10x Strict Toe to Bar.Work Capacity: 5 Rounds for time:20x Double Under10x Power Clean (135/95)10x Shoulder to Overhead (135/95)Durability: 3 sets: 12x Evil Wheels, 20x KB Russian Twist, 20x Back Extensions. Kokoro yoga orActive Stretch.DAILY WOD / OPWODOPWOD – Monday 5/8/17SEALFIT Online May 7, 2017 6 Comments 130 viewsBaseline: Pre-SOP and box breathing, then ROM Drills. 3 rounds: 250m Row, 15x GobletSquat, 10x BupreesStrength: Back Squat: 1RMStamina: 4 rounds, not for time: 50m Overhead KB Walking Lunge, 10x Sandbag Get up, 20xLateral step ups (10/side).Work Capacity: 3 Rounds for time with 1:00 rest between.5-10-15 reps:Power snatch (115/85)BurpsDurability: 1 Mile run for time, 800m Run, recovery pace, 1 mile run for time. Kokoro yoga orActive Stretch.DAILY WOD / FREE WEEKLY WORKOUT / MASTERS WOD / ONRAMP WOD / OPWOD /SOFWODWeekly Monster Mash – 5/6/2016SEALFIT Online May 5, 2017 2 Comments 186 viewsBaseline: Pre-SOP and box breathing, then ROM Drills.Work Capacity: 10 rounds for time:1,000m Row1,000m Run50x BurpeesDurability: Kokoro yoga or Active Stretch.DAILY WOD / OPWODOPWOD – Friday 5/5/17
SEALFIT Online May 4, 2017 2 Comments 154 viewsBaseline: Pre-SOP and box breathing, then ROM Drills. 4 rounds: 250m Row, 10x Burpees overthe rower, 15x Goblet Squat.Strength: Front Squat: 4 3@ 90%Stamina: 3 rounds, not for time: 100x Monkey Squats, 20x Deadlift (225/135), 50m Broad Jump.Work Capacity: 5 rounds for reps:2:00 Max Cal. row2:00 Max Power Snatch (95/65)2:00 RestDurability: 4 mile run, for time. Kokoro yoga or Active Stretch.DAILY WOD / OPWODOPWOD – Thursday 5/4/17SEALFIT Online May 3, 2017 4 Comments 146 viewsBaseline: Pre-SOP and box breathing, then ROM Drills. 800m Run, 20-15-10: Push up, RingDip, Supine Ring Row.Strength: Bench Press: 4 3@ 90%Stamina: 4 rounds not timed: 25x Banded Push ups, 15x Deadhang Ring Pull up, 20x Slam BallBurpees.Work Capacity: For time:10x Power Clean (135/95)10x Toe 2 Bar20x Push up*Every round, lower number of power cleans by 1 rep until you have completed 1x Power clean,10x Toe 2 Bar, 20x Push up.Durability: 10x 200m Sprint. Kokoro yoga or Active Stretch.DAILY WOD / OPWODOPWOD – Wednesday 5/3/17SEALFIT Online May 2, 2017 No Comments64 viewsBaseline: Pre-SOP and box breathing, then 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 posttraining session SOP.DAILY WOD / OPWODOPWOD – Tuesday 5/2/17SEALFIT Online May 1, 2017 1 Comment 149 viewsBaseline: Pre-SOP and box breathing, then ROM Drills. 800m Row, 2 rounds: 25m Inchworm,25m Bear Crawl, 25m Crab Walk.
Strength: Strict Press: 4 3@ 90%Stamina: 4 rounds not timed: 2:00 Handstand hold against wall, 60x Alternating shoulder PushPress with slamball, 20x GHD sit up holding medball (20/16).Work Capacity: 5 rounds for time:50x Double Under30x Kettle Bell Swing (55/35)30x Sit upDurability: 3 sets: 2:00 Sorenson hold, 2:00 Reverse Sorenson Hold, 2:00 Rest. Kokoro yoga orActive Stretch.
DAILY WOD / OPWODOPWOD – Monday 5/1/17SEALFIT Online April 30, 2017 2 Comments111 viewsBaseline: Pre-SOP and box breathing, then ROM Drills. 3 rounds, 200m Run, 25m Walkinglunge, 10x Jumping Air Squat.Strength: Back Squat: 4 3@ 90%Stamina: 1 Round, not for time: 400m walking lunge with Sandbag on back, 800m Farmer carry(55/35/hand), 800m Buddy Carry.Work Capacity: 3-6-9-12-15-18-21 reps:DB Thruster (40/30)BurpeesDurability: 1 mile run for time, 1,000m run @ easy pace, 1 mile run for time. Kokoro yoga orActive Stretch.DAILY WOD / FREE WEEKLY WORKOUT / MASTERS WOD / ONRAMP WOD / OPWOD /SOFWODWeekly Monster Mash – 4/29/2016SEALFIT Online April 28, 2017 No Comments134 viewsBaseline: Pre-SOP and box breathing, then ROM DrillsWork Capacity: In a team of 3 complete for time:13.1 mile run for time carrying 1x 35lb Dumbell.*All 3 members must complete the 13.1 miles of running together.*There is only ONE Dumbbell between the 3 people.*Partners may switch who is carrying dumbbell whenever and however often as needed.Durability: Kokoro yoga or Active Stretch.DAILY WOD / OPWODOPWOD – Friday 4/28/17SEALFIT Online April 27, 2017 2 Comments144 viewsBaseline: Pre-SOP and box breathing, then ROM Drills. 2 rounds: 400m Run, 20x Air Squat,250m Row, 20x Air Squat.Strength: Front Squat: 4 3@88%Stamina: 3 rounds, not timed: 200m Walking lunge, 100m Crab Walk (feet forward) 30xSandbag get up (15x side).Work Capacity: 50-40-30-20-10 reps:DB Snatch (50/35)Double under
Durability: Max mile run in 30 min. – Every 6 min. Perform 15x Burpees. Kokoro yoga or ActiveStretch.DAILY WOD / OPWODOPWOD – Thursday 4/27/17SEALFIT Online April 26, 2017 1 Comment 126 viewsBaseline:Pre-SOP and box breathing, then ROM Drills 3 rounds: 200m run, 10x Slam Ball, 25mBear Crawl, 25m Crab Walk.Strength: Bench Press: 4 3@88%Stamina: 1 Round, not timed: 300x Push up, 150x Dips, 800m run with sandbag in bicep carryposition.Work Capacity: 4 Rounds:2:00 Max Meter row2:00 Max Kettlebell Swing (55/35)2:00 Max Box Jump2:00 restDurability: 5x 400m Sprint- 1:1 Rest. Kokoro yoga or Active Stretch.DAILY WOD / OPWODOPWOD – Wednesday 4/26/17SEALFIT Online April 25, 2017 No Comments51 viewsBaseline: Pre-SOP and box breathing, then 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 posttraining session SOP.DAILY WOD / OPWODOPWOD – Tuesday 4/25/17SEALFIT Online April 24, 2017 1 Comment 149 viewsBaseline:Pre-SOP and box breathing, then ROM Drills 1,000m row, 3 rounds: 1:00 DoubleUnder, 1:00 Leaning rest.Strength: Strict Press: 4 3@88%Stamina: 4 rounds, not timed: 40x Alternating shoulder slamball push press, 50m Double armOH KB carry (AHAP- unbroken), 15x Burpee- Toe to BarWork Capacity: 12 min. AMRAP:20x Power Clean (135/95)20x Pull up10x HGD sit upDurability: 15 min. Leaning rest. Kokoro yoga or Active Stretch.DAILY WOD / OPWODOPWOD – Monday 4/24/17
SEALFIT Online April 23, 2017 7 Comments151 viewsBaseline:Pre-SOP and box breathing, then ROM Drills 800m run, 3 rounds: Barbell Complex,add weight each round.Strength: Back Squat: 4 3@88%Stamina: 4 rounds, not timed: 50m Lateral Sled Pull (AHAP- 25m/side), 20x 1 leg box Step-offs(10/side), 200m Farmer Carry (55/35)Work Capacity: 5 rounds for time:20x Wall Ball15x Burpees10x Toe to BarDurability: 1 mile run for time, 1 mile run easy pace, 1 mile run for time. Kokoro yoga or ActiveStretch.DAILY WOD / FREE WEEKLY WORKOUT / MASTERS WOD / ONRAMP WOD / OPWOD /SOFWODWeekly Monster Mash – 4/22/2016SEALFIT Online April 21, 2017 No Comments161 viewsBaseline: Pre-SOP and box breathing, then ROM DrillsWork Capacity: For time:100x Sledge Strikes100x Burpees100x KB Swing (55/35)100x Box Jump100x Wall Ball100x Slam Ball100x Double UnderDurability: Kokoro yoga or Active Stretch. Hydrate and fuel within 30 minutes.DAILY WOD / OPWODOPWOD – Friday 4/21/17SEALFIT Online April 20, 2017 2 Comments138 viewsBaseline: Pre-SOP and box breathing, then ROM Drills 4 rounds: 200m run, 1:00- Air Squat,1:00 Jumping Lunge.Strength: Front Squat: 4 5 @ 86%Stamina: 4 rounds not timed: 400m Run with 40# Slam Ball, 200m Farmer carry (55/35), 20xSand Bag Get up. *Every time you put Slam Ball / KB down or stop continuous movementperform 7x BurpeesWork Capacity: “Fran”21-15-9 reps:
Thruster (95/65)Pull upDurability: 4 mile Run for time. 1.5 mile run for time. Kokoro yoga or Active Stretch.DAILY WOD / OPWODOPWOD – Thursday 4/20/17SEALFIT Online April 19, 2017 1 Comment 127 viewsBaseline: Pre-SOP and box breathing, then ROM Drills 1,000m row, 20-15-10: Wall Ball,Burpee, V- up.Strength: Bench press: 4 5 @ 86%Stamina: 3 rounds, not timed: 20x Burpee -Ring Pull up, 100m Crab Walk, 20x 1 arm DB FloorPress (20 reps Right arm, 20 reps Left arm- AHAP- unbroken)Work Capacity: 5 rounds for time:10x Power Snatch (95/65)10x Toe 2 Bar20x Wall ball200m runDurability: Rowing Sprints: 1,000m row (4:00 rest), 750m Row (3:30 rest), 500m Row (2:00),250m Row. 1.5 mile run for time. Kokoro yoga or Active Stretch.DAILY WOD / OPWODOPWOD – Wednesday 4/19/17SEALFIT Online April 18, 2017 1 Comment 48 viewsBaseline: Pre-SOP and box breathing, then 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 posttraining session SOP.DAILY WOD / OPWODOPWOD – Tuesday 4/18/17SEALFIT Online April 17, 2017 4 Comments153 viewsBaseline: Pre-SOP and box breathing, then ROM Drills 2 rounds: 400m Run, 2:00 HandstandWalk practice, 10x DB Front Raise, DB Lateral Raise.Strength: Strict Press: 4 5 @ 86%Stamina: 1 Round not for time: 800m Overhead Sandbag Carry, 100x Supine Barbell Row, 100xSledge Strikes.Work Capacity: 12 min. AMRAP:6x Clean & Jerk (115/85)10x Pull up15x Sit up
Durability: 100x Wall ball- Sit ups, 100x Combat Russian Twist. 1.5 mile run for time. Kokoroyoga or Active Stretch.
DAILY WOD / OPWODOPWOD – Monday 4/17/17SEALFIT Online April 16, 2017 2 Comments161 viewsBaseline: Pre-SOP and box breathing, then ROM Drills 1,000m Row, 3 rounds, 50m WalkingLunge, 10x Box Step up, 20x Push upStrength: Back Squat: 4 5 @86%Stamina: 4 Rounds, not for time: 10x Hack Squat (AHAP-unbroken), 50m Broad Jump, 25xGHD sit up.Work Capacity: “Ghost”6 Rounds for max reps:1:00 max Cal. Row1:00 max Burpees1:00 max Double under1:00 RestDurability: 2 1 Mile run, 10:00 Rest between 1.5 mile run for time. Kokoro yoga or ActiveStretch.DAILY WOD / FREE WEEKLY WORKOUT / MASTERS WOD / ONRAMP WOD / OPWOD /SOFWODWeekly Monster Mash – 4/15/2016SEALFIT Online April 14, 2017 No Comments130 viewsBaseline: Pre-SOP and box breathing, then ROM Drills.Work Capacity: 90 minute AMRAP:1 mile run50x burpeeDurability: Kokoro yoga or Active Stretch. Hydrate and fuel within 30 minutes.DAILY WOD / OPWODOPWOD – Friday 4/14/17SEALFIT Online April 13, 2017 1 Comment 138 viewsBaseline: Pre-SOP and box breathing, then ROM Drills 800m Run,4 rounds of “Cindy”Strength: Front Squat: 4 5@84%Stamina: 1 Round, not for time: 400m Sled pull (facing forward), 100x Box Step up (24”/20”),100x Slam Ball.Work Capacity: 15 min. AMRAP:6x Power Clean (135/95)7x Shoulder to Overhead (135/95)8x Box Jump (30”/24”)
Durability: 4 mile run for time. Kokoro yoga or Active Stretch. Hydrate and fuel within 30minutes.DAILY WOD / OPWODOPWOD – Thursday 4/13/17SEALFIT Online April 12, 2017 1 Comment 125 viewsBaseline:Pre-SOP and box breathing, then ROM Drills 3 rounds: 250m Row, 5x Renegade row,10x BurpeesStrength: Bench Press: 4 5@84%Stamina: 4 rounds, not for time: 10x Floor Press (AHAP- unbroken), 25m Hand over hand sledpull, 20x Weighted Push up.Work Capacity: 12 minute EMOM:5x Deadlift (205/155)7x DB Thruster (45/35)Max sit up in remainder of minute.Durability: 20 rounds: 250m Row Sprint – 250m row- Recovery pace. Kokoro yoga or ActiveStretch. Hydrate and fuel within 30 minutes.DAILY WOD / OPWODOPWOD – Wednesday 4/12/17SEALFIT Online April 11, 2017 1 Comment 65 viewsBaseline: Pre-SOP and box breathing, then 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 posttraining session SOP.DAILY WOD / OPWODOPWOD – Tuesday 4/11/17SEALFIT Online April 10, 2017 4 Comments127 viewsBaseline: Pre-SOP and box breathing, then ROM Drills, 500m Row, then 20-16-10: DB Snatch (comfortable weight), Push up, Ring row.Strength: Strict Press: 4 5@84%Stamina: 4 rounds not for time: 10x Behind the neck Push press (AHAP- unbroken), 15x DeadHang Chest to bar pull up, 20x Ring dip.Work Capacity: 10 min. AMRAP:200m Sprint21x KB Swing (55/35)*5 min. Rest.10 min. AMRAP:
250m Row21x Push upDurability: 3 sets: 10x Strict Toe 2 Bar, 12x Evil Wheels, 20x Weighted Russian Twist. Kokoroyoga or Active Stretch. Hydrate and fuel within 30 minutes.DAILY WOD / OPWODOPWOD – Monday 4/10/17SEALFIT Online April 9, 2017 1 Comment 127 viewsBaseline:Pre-SOP and box breathing, then ROM Drills 3 rounds not timed: 200m Run, 15x WallBall, 30x Double Under, 10x Goblet SquatStrength: Back Squat 4 5@84%Stamina: 4 rounds not for time: 16x Bulgarian Split Squat (AHAP/ 8/side), 20x Weighted hipbridge (AHAP), 50m Walking Lunge.Work Capacity: For time, 21-18-15-12-9-6 reps:Wall BallBurpeePull up*30 Double Under after each set.Durability: 1.5 mile run for time. Kokoro yoga or Active Stretch. Hydrate and fuel within 30minutes.DAILY WOD / FREE WEEKLY WORKOUT / MASTERS WOD / ONRAMP WOD / OPWOD /SOFWODWeekly Monster Mash – 4/8/2016SEALFIT Online April 7, 2017 No Comments142 viewsBaseline: Pre-SOP and box breathing, then ROM DrillsWork Capacity: 75 min. AMRAP:10x Dead Hang pull up20x Push up30x Walking lunge400m RunDurability: Kokoro yoga or Active Stretch. Hydrate and fuel within 30 minutes.DAILY WOD / OPWODOPWOD – Friday 4/7/17SEALFIT Online April 6, 2017 1 Comment 87 viewsBaseline: Pre-SOP and box breathing, then ROM Drills 3 rounds: 250m Row, 50m Duck Walk,12x Goblet Squat with 3 second pause at bottom.Strength: Front Squat: 4 5@82%Stamina: 4 Rounds not for time: 12x Overhead Squat (AHAP- Unbroken), 50m weighted Crabwalk (Feet Forward), 100m Sled Push.
Work Capacity: 5 rounds for time:200m Run15x Kettlebell Swing (55/35)10x DB thruster (45/35)Durability: 4 miles in soft sand (tough terrain) for time. Kokoro yoga or Active Stretch. Hydrateand fuel within 30 minutes.DAILY WOD / OPWODOPWOD – Thursday 4/6/17SEALFIT Online April 5, 2017 1 Comment 97 viewsBaseline: Pre-SOP and box breathing, then ROM Drills 500m Row, 3 rounds: 10x Knee toElbow push up, 25m Bear Crawl, 25m Crab Walk (Backwards).Strength: Bench press: 4 5@82%Stamina: 4 rounds, not for time: 25x Deficit Plyo Push up, 20x Ring Dip, 200m Run withSandbag.Work Capacity: 10 min. AMRAP:10x Power Clean (135/95)30x Double Under-Right into100x GHD sit up for timeDurability: 2K Row for time. Kokoro yoga or Active Stretch. Hydrate and fuel within 30 minutes.DAILY WOD / OPWODOPWOD – Wednesday 4/5/17SEALFIT Online April 4, 2017 1 Comment 47 viewsBaseline: Pre-SOP and box breathing, then 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 posttraining session SOP.DAILY WOD / OPWODOPWOD – Tuesday 4/4/17SEALFIT Online April 3, 2017 2 Comments 128 viewsBaseline: Pre-SOP and box breathing, then ROM Drills 3 Rounds: 200m Run, 3x Wall Walks,:30 max DB Push Press, :30 DB hold overhead.Strength: Strict press: 4 5@82%Stamina: 1 Round, not timed: 50x Strict Handstand Push up, 50x Deadhang Pull up, 30xSandbag Get up.Work Capacity: 15 min. Ascending Lad
DAILY WOD / OPWOD OPWOD – Monday 6/12/17 SEALFIT Online June 11, 2017 2 Com
