Friday 124
Warm-up: Light 400 run, size up the rower and prepare for the WOD.
WOD: 2000 meter row-10:30 and max push-ups in 5:00. 91
Strength: Rest
Endurance: 20 minute run or swim (side stoke)
Coach’s comments: Equipment needed- Rower. Max effort on the row and a moderately hard push for the run. Wait at least 3+ hours after the WOD to knock out the endurance workout. Aim for a 7:30 - 8:00 minute per mile or faster for the run and between a 9:00 – 10:00 per 500 meter for the swim.

Bite the Bag

Warm-up: Going to be moving fast in the workout today so get a solid warm-up in. Warm up with a 1 mile run before three sets of 10 push-ups, 5 pull-ups and 5 thrusters. Stretch out those shoulders and the lower extremities before setting up for the WOD.
WOD: �Don�t make me mad�, score by total reps.
3 rounds of
1 minute L-pullups, 1 minute off
1 minute of 50 lb kettle bell or dumbbell swings, 1 minute off
1 minute of 45 lb thrusters, 1 minute off
1 minute of burpees, 1 minute off
Strength: 5 x 5 deadlift
Endurance: Rest
Coach�s comments: Equipment needed- Olympic bar, weight, kettle bell, dumbbell and somewhere to do pull-ups. Just strength and the WOD today. After working that back today, roll out with a foam roller or just simply stretch. Start taking care of your body now and dial in that recovery.

sealfit

warm up with rowing

WOD
5 rounds

row 500m
150 skips

Time: 19:20

Strength

5 x 3 weighted pullups and dips

no pullups but did pulldowns
weight 25# for dips

Endurance:
Run and treadmill for a few minutes and then off to the hockey rink

Warm-up: 100 double unders or 300 singles with a jump rope. 20 dive bomber push-ups and 40 flutter kicks. Stretch out those shoulders and make sure they’re warmed up for the WOD.
WOD: You have 20:00 minutes to complete 6 rounds of 400 meter run and 10 weighted pull-ups with 35 lbs (no weight). Failure to do so is a 30 burpee penalty.
Strength: 30 did 15 renegade man makers with 35 - 50 lb dumbbells, no time limit and focus on full range of motion.
Endurance: Rest
Coach’s comments: Equipment needed- Pull-up bar, jump rope, weight, dumbbells and somewhere to run. Move directly from the warm-up to the WOD and press to knock it out under the 20 minute time limit. Walk it off, stretch and rest before completing the strength portion. This whole evolution from start to finish, excluding the warm-up should take no more than 45 minutes.

Wednesday 101
Warm-up: Two rounds of 25 yards bear crawls, 10 pull-ups, 10 squats and 15 push-ups. Thoroughly loosen up with shoulder rotations and hip mobility drills before beginning the WOD and Strength workouts.
WOD: Three rounds of 400 meter run, 21 front squats with 90 lbs, and 21 sit-ups. Rest 1 minute between each round and time each round in the plank position. 16:21
Strength: 100 weighted sit-ups with 20 lbs, didn't use weightno time limit
Endurance: 2 mile run (target of 7:00 – 8:00 per mile or faster) or swim 500 meters (side stroke) followed with 5 x 100 meter sprints (1:30 pace or faster) Rowed 1500m and ran sprints
Coach’s comments: Equipment needed- Oly bar and weight or dumbbells for the front squats and sit-ups. Begin with the WOD first and move straight into the strength portion once it’s completed. Knock out the endurance portion within 3 hours of the WOD. No wait...did it all together. You had better be keeping those logs. As you establish your run time per mile or swim per 100 or 500 meter run, note them down. The next time we’re running or swimming these distances improve on those scores.

Warm-up: Roll out those shoulders. Spend plenty of time with your lower body and back. Hydrate and get a good stretch in after a 400 m jog and light set of push-ups, pull-ups and squats.
WOD: Push up and toes to bar pyramid. Beginning with 10 push-ups and 1 toes to bar, work your way from 10 to 1 and back to 10 with push-ups. For the toes to bar work in reverse from 1 to 10. Did I mention that this was for time? Couldn't do toes to bar all sets
Strength: 135# Dead lift, hang power clean and front squat complex- With the heaviest set of ten reps you can accomplish at a single time. Start light (approximately 70 � 100 lbs) and work your way up in 10 lb increments with 2 � 3 reps to a working weight. If you�re off and cannot accomplish the full 10 reps, drop weight and find where you can accomplish all 10.
Endurance: 8 x 100 meter sprints. A penalty of 10 burpees will be assigned for anything outside of 7 seconds from your best time. Penalties are payable upon completion of the workout. Only did 5x100
Coach�s comment�s: Equipment needed- Olympic bar, weight, pull-up bar (or substitute) and somewhere to run. Today is a tough one. Begin with the strength workout and continue onto the WOD. Rest beforehand, hydrate and stretch as necessary. Stretch out the time before the sprints (3+ hours) if possible so you can put maximum effort into them.

Catchup

Warm up and physio

10 sets of one rep of Deadlifts at 295#