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Workout of the Day

  

Workout Of The Day

Author: Matt Created: 5/10/2011 11:25 AM RssIcon
There are no shortcuts to any place worth going.
By Matt Seliger on 4/21/2015 8:17 PM

 Strength OTM x 10

2 Power Cleans + 2 Squat Cleans @ 60% of 1 RM Clean
 
WOD - For time
30 Thrusters (95/65)
90 D.U
30 sit ups
25 Squat cleans (95/65)
60 D.U
25 sit ups
20 Lunges (95/65)
30 D.U
20 Sit ups
By Matt Seliger on 4/20/2015 7:35 PM

 Strength 

OH Squat 5 x 4 @ 75-85% 
Snatch Balance 5x1 work up to heavy single
 
WOD - Death by SDHP/Burpee
Ascending ladder till failure on the minute
Start with 1 SDHP(95/65) &1 Burpee
 
Mobility
Band Ankle :30 Each
Lying Dowell Shoulder Mob x10
Scorpian Holds :30 Each
Band Deep Squat Holds :30 Each
Glute Foam Roll
By Matt Seliger on 4/20/2015 7:26 PM

 WOD- for time

 
500 row 
50 air squats
50 sit ups
400 m run
40 KB swings(53/35)
40 WB (20/14)
300m row 
30 Slamball (50/30)
30 T2B
200 m run
20 burpees 
20 SH2OH (115/75)
100 D.U
10 power cleans (135/95)
10 front squats (135/95)
By Matt Seliger on 4/16/2015 8:11 PM

 Strength 1

10 min
Find Heavy complex
1 Squat Clean + 1 Front Squat + 1 Thruster
 
Strength 2
Deadlift 3x3 - @65,75, and 85%
Clean Pulls 2x3 - @ 85 and 95%
Snatch Pulls 2x3 - @ 85 and 95%
 
WOD - 4RFT
5 Dead lifts (135/95)
6 Power cleans
7 SH2OH
8 Bar Facing Burpees
By Matt Seliger on 4/15/2015 8:07 PM

 Skill

4 sets
Tempo Power Snatch+Snatch Balance (3+3)
 
Strength - OTM x 15
Min 1-5 @75%
Min 6-10 @80%
Min 11-15 @ 85%
 
WOD - 12 Mn AMRAP
3 OH Squats (75/55)
3 HSPU
6 OH Squats (75/55)
6 HSPU
-Increase by 3's
By Matt Seliger on 4/14/2015 7:53 PM

 Strength

 
Back Squat x 5,4,3,2,1,10
-start at 70% end at 90%
- set of 10 at 70-80%
- Superset with 8-10 WGT Push ups
 
WOD
"Helen"
3 RFT
400m run
21 Kb Swings (53/35)
12 pull ups
By Matt Seliger on 4/13/2015 8:25 PM

 Strength 

Every :90 for 15 minutes
1 Power Clean + 2 Push Press + 1 Push Jerk
- Increase each set
 
sWOD - 3 rd's
4 Min AMRAP
14 WB (20/14)
12 T2B
10 Burpees
- rest 1 Min between each round
- Score is lowest Round
By Matt Seliger on 4/12/2015 8:28 PM

WOD - For Time

1000m row
30 pull ups
20 thrusters (135/95)
100 D.U
30 Dead Lifts (225/135)
20 Box Jumps (24/21)
1000m run
By Matt Seliger on 4/9/2015 8:54 PM

 Strength

6x5 Strict Press
6x8 Strict Pull up
 
WOD 5 RFT
15 WB (20/14)
15 KB Swings (53/35)
200m Run
By Matt Seliger on 4/8/2015 8:18 PM

 Skill / Warm up-

OH to Split jerk 3x5
Tall Clean 3x5
 
Strength
C&J
x3 @ 60% 
x3 @70%
x2 @ 80%
x1 @ 85%
x1 @90%
x1 @ 95%
x1 @ >95%
 
WOD- For time
12C&J (135/95)
15 Pull ups
25 sit ups
9 C&J 
12 pull ups
20 sit ups
6 C&J
9 Pull ups
15 sit ups
  

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Author: Matt Created: 5/10/2011 11:25 AM RssIcon
There are no shortcuts to any place worth going.
By Matt Seliger on 4/21/2015 8:17 PM

 Strength OTM x 10

2 Power Cleans + 2 Squat Cleans @ 60% of 1 RM Clean
 
WOD - For time
30 Thrusters (95/65)
90 D.U
30 sit ups
25 Squat cleans (95/65)
60 D.U
25 sit ups
20 Lunges (95/65)
30 D.U
20 Sit ups
By Matt Seliger on 4/20/2015 7:35 PM

 Strength 

OH Squat 5 x 4 @ 75-85% 
Snatch Balance 5x1 work up to heavy single
 
WOD - Death by SDHP/Burpee
Ascending ladder till failure on the minute
Start with 1 SDHP(95/65) &1 Burpee
 
Mobility
Band Ankle :30 Each
Lying Dowell Shoulder Mob x10
Scorpian Holds :30 Each
Band Deep Squat Holds :30 Each
Glute Foam Roll
By Matt Seliger on 4/20/2015 7:26 PM

 WOD- for time

 
500 row 
50 air squats
50 sit ups
400 m run
40 KB swings(53/35)
40 WB (20/14)
300m row 
30 Slamball (50/30)
30 T2B
200 m run
20 burpees 
20 SH2OH (115/75)
100 D.U
10 power cleans (135/95)
10 front squats (135/95)
By Matt Seliger on 4/16/2015 8:11 PM

 Strength 1

10 min
Find Heavy complex
1 Squat Clean + 1 Front Squat + 1 Thruster
 
Strength 2
Deadlift 3x3 - @65,75, and 85%
Clean Pulls 2x3 - @ 85 and 95%
Snatch Pulls 2x3 - @ 85 and 95%
 
WOD - 4RFT
5 Dead lifts (135/95)
6 Power cleans
7 SH2OH
8 Bar Facing Burpees
By Matt Seliger on 4/15/2015 8:07 PM

 Skill

4 sets
Tempo Power Snatch+Snatch Balance (3+3)
 
Strength - OTM x 15
Min 1-5 @75%
Min 6-10 @80%
Min 11-15 @ 85%
 
WOD - 12 Mn AMRAP
3 OH Squats (75/55)
3 HSPU
6 OH Squats (75/55)
6 HSPU
-Increase by 3's
By Matt Seliger on 4/14/2015 7:53 PM

 Strength

 
Back Squat x 5,4,3,2,1,10
-start at 70% end at 90%
- set of 10 at 70-80%
- Superset with 8-10 WGT Push ups
 
WOD
"Helen"
3 RFT
400m run
21 Kb Swings (53/35)
12 pull ups
By Matt Seliger on 4/13/2015 8:25 PM

 Strength 

Every :90 for 15 minutes
1 Power Clean + 2 Push Press + 1 Push Jerk
- Increase each set
 
sWOD - 3 rd's
4 Min AMRAP
14 WB (20/14)
12 T2B
10 Burpees
- rest 1 Min between each round
- Score is lowest Round
By Matt Seliger on 4/12/2015 8:28 PM

WOD - For Time

1000m row
30 pull ups
20 thrusters (135/95)
100 D.U
30 Dead Lifts (225/135)
20 Box Jumps (24/21)
1000m run
By Matt Seliger on 4/9/2015 8:54 PM

 Strength

6x5 Strict Press
6x8 Strict Pull up
 
WOD 5 RFT
15 WB (20/14)
15 KB Swings (53/35)
200m Run
By Matt Seliger on 4/8/2015 8:18 PM

 Skill / Warm up-

OH to Split jerk 3x5
Tall Clean 3x5
 
Strength
C&J
x3 @ 60% 
x3 @70%
x2 @ 80%
x1 @ 85%
x1 @90%
x1 @ 95%
x1 @ >95%
 
WOD- For time
12C&J (135/95)
15 Pull ups
25 sit ups
9 C&J 
12 pull ups
20 sit ups
6 C&J
9 Pull ups
15 sit ups