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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 8/31/2015 8:26 PM

 Skill

Seated box Jumps 4x3
Box Drop Landings 4x3
 
Strength
Snatch Push Press 6x2
Clean Grip RDL 3x8
 
WOD- for time
21-18-15-12-9
Calories Rowing
KBS (53/35)
 
Exit: 3 sets
Heavy BB shrugs x5
Horizontal Pull-up x10
By Matt Seliger on 8/31/2015 8:25 PM

 Skill - OTM x 12

1 snatch
1-3 @75%
4-6 @80%
7-9 @ 85%
10-12 @90%
 
-then 
3x3 Deadlift @80-90%
3x 2+1 Front squat +Jerk
 
WOD- 5RFT
40 D.U.
3 OHS (155/105)
2 Rope Climbs
 
Exit: If time
25-20-15
GHD situps
SB PCHL
plank Hold
By Matt Seliger on 8/31/2015 8:24 PM

 Skill - 2 sets of each

Max HSPU or HS Hold
Max D.U. or Singles
Max Unbroken Pull ups
Max Unbroken Pushups
Max Pistols in 1 Minute
 
WOD - 6RFT
15/12 Cal Row
15 Slamball (50/30)
15 sit ups
By Matt Seliger on 8/31/2015 8:22 PM

 Strength

3x5 DeadLift @ 75%
3x3 Clean Pulls @95% clean max
3x3 Snatch Pulls @95% Snatch max
5x3 Snatch Push press + OH Squat
 
WOD
800m Run
-3 minute Rest
800m Run
-Score is Total time
By Matt Seliger on 8/31/2015 8:21 PM

 Strength 

Split Jerk 6x2 80-90% (from Rack)
-
Front Squat 5x2 85-95%
 
WOD- "Fight Gone Bad"
5 exercises, 1 minute each, 3 rounds
Wall Ball (20/14)
SDHP (75/55)
Box Jumps (24/21)
Push Press (75/55)
Cal Row
-1 Min Rest
By Matt Seliger on 8/31/2015 8:19 PM

 Strength 1 - OTM x9

Min 1-3 - 2 x1+1 Power Snatch + Snatch Balance
Min 4-6 - 4 Hang Squat Snatch
Min 7-9 - 2 Squat Snatch
-2min rest
Strength 2 - OTM 9
Min 1-3 - 4 Power Clean
Min 4-6 - 4 Hang Squat Clean
Min 7-9 - 2 Squat Cleans
 
WOD - For Time 
50 Burpees
100 Air Squats
200 D.U
By Matt Seliger on 8/23/2015 8:21 PM

 OTM x12

E: 5 thrusters @75%
O: 6-8 C2B
 
WOD - 2 RFT
800m Run
30 WB(20/14)
15 T2B
 
Exit: 5 Min
-Find Max HS Hold or Kick-up Hold
By Matt Seliger on 8/23/2015 8:20 PM

 Power Snatch 3x2

Snatch 6x1
Hang Power Snatch 3x2
Hang Squat Snatch 6x1
 
Strength
Pause Front Squats
3x3 @ 80+%
*1st rep - 5 seconds
*2nd rep - 3 seconds
*3rd rep- 1 second
 
10 min AMRAP
5R/5L KB snatch (53/35)
10 T2B
15 Box Jump Overs
 
Exit: 3 sets
Bench hip lifts x20
Hollow Holds x:20
By Matt Seliger on 8/23/2015 8:18 PM
 OTM x 15

E: 3,2, or 1 Rope Climbs

*Dependent on skill level

O: 5 Sumo Deadlift HP

*You choose the weight

 

25 mins- You choose

Stability Work

Exercises include:

-Overhead Holds

-Front/Back Rack Sotts

-Deep Squat KB Press

-Kneel Bottoms up KB press

-Single Arm KB OHS

-Barbell Elevations 

-Hanging/Inverted Scapular Retractions 

-Push-up Plus

-Barbell Shrugs 

-Rotator Cuff Work

Mobility Work

Exercises include:

-Static Hip Flexor

- Hip Fire Hydrants 

-Deep Squat Holds

-Banded Ankle

-Banded Shoulder 

-SMR Foam Roll

Weakness Work

-You know them

 

WOD-

Not For Time:

50 Sit-ups 

Then...

1 mile run

*@ comfortable pace

...
By Matt Seliger on 8/23/2015 8:17 PM

 OTM x 10

1 Power clean + 1 Power Jerk
-increase sets
 
Strength
3x5 Strict HSPU or HS hold 10s
3x10 Kipping HSPU
3x5 Strict Ring Dips
3x10 Kipping Dips
 
WOD - For Time
500m row
10 Back Lunges (155/105)
250m row
10 Front Rack Lunges (135/95)
250m row
10 OH Lunges (115/75)
1000m row
  

View_Blog

Author: Matt Created: 5/10/2011 11:25 AM RssIcon
There are no shortcuts to any place worth going.
By Matt Seliger on 8/31/2015 8:26 PM

 Skill

Seated box Jumps 4x3
Box Drop Landings 4x3
 
Strength
Snatch Push Press 6x2
Clean Grip RDL 3x8
 
WOD- for time
21-18-15-12-9
Calories Rowing
KBS (53/35)
 
Exit: 3 sets
Heavy BB shrugs x5
Horizontal Pull-up x10
By Matt Seliger on 8/31/2015 8:25 PM

 Skill - OTM x 12

1 snatch
1-3 @75%
4-6 @80%
7-9 @ 85%
10-12 @90%
 
-then 
3x3 Deadlift @80-90%
3x 2+1 Front squat +Jerk
 
WOD- 5RFT
40 D.U.
3 OHS (155/105)
2 Rope Climbs
 
Exit: If time
25-20-15
GHD situps
SB PCHL
plank Hold
By Matt Seliger on 8/31/2015 8:24 PM

 Skill - 2 sets of each

Max HSPU or HS Hold
Max D.U. or Singles
Max Unbroken Pull ups
Max Unbroken Pushups
Max Pistols in 1 Minute
 
WOD - 6RFT
15/12 Cal Row
15 Slamball (50/30)
15 sit ups
By Matt Seliger on 8/31/2015 8:22 PM

 Strength

3x5 DeadLift @ 75%
3x3 Clean Pulls @95% clean max
3x3 Snatch Pulls @95% Snatch max
5x3 Snatch Push press + OH Squat
 
WOD
800m Run
-3 minute Rest
800m Run
-Score is Total time
By Matt Seliger on 8/31/2015 8:21 PM

 Strength 

Split Jerk 6x2 80-90% (from Rack)
-
Front Squat 5x2 85-95%
 
WOD- "Fight Gone Bad"
5 exercises, 1 minute each, 3 rounds
Wall Ball (20/14)
SDHP (75/55)
Box Jumps (24/21)
Push Press (75/55)
Cal Row
-1 Min Rest
By Matt Seliger on 8/31/2015 8:19 PM

 Strength 1 - OTM x9

Min 1-3 - 2 x1+1 Power Snatch + Snatch Balance
Min 4-6 - 4 Hang Squat Snatch
Min 7-9 - 2 Squat Snatch
-2min rest
Strength 2 - OTM 9
Min 1-3 - 4 Power Clean
Min 4-6 - 4 Hang Squat Clean
Min 7-9 - 2 Squat Cleans
 
WOD - For Time 
50 Burpees
100 Air Squats
200 D.U
By Matt Seliger on 8/23/2015 8:21 PM

 OTM x12

E: 5 thrusters @75%
O: 6-8 C2B
 
WOD - 2 RFT
800m Run
30 WB(20/14)
15 T2B
 
Exit: 5 Min
-Find Max HS Hold or Kick-up Hold
By Matt Seliger on 8/23/2015 8:20 PM

 Power Snatch 3x2

Snatch 6x1
Hang Power Snatch 3x2
Hang Squat Snatch 6x1
 
Strength
Pause Front Squats
3x3 @ 80+%
*1st rep - 5 seconds
*2nd rep - 3 seconds
*3rd rep- 1 second
 
10 min AMRAP
5R/5L KB snatch (53/35)
10 T2B
15 Box Jump Overs
 
Exit: 3 sets
Bench hip lifts x20
Hollow Holds x:20
By Matt Seliger on 8/23/2015 8:18 PM
 OTM x 15

E: 3,2, or 1 Rope Climbs

*Dependent on skill level

O: 5 Sumo Deadlift HP

*You choose the weight

 

25 mins- You choose

Stability Work

Exercises include:

-Overhead Holds

-Front/Back Rack Sotts

-Deep Squat KB Press

-Kneel Bottoms up KB press

-Single Arm KB OHS

-Barbell Elevations 

-Hanging/Inverted Scapular Retractions 

-Push-up Plus

-Barbell Shrugs 

-Rotator Cuff Work

Mobility Work

Exercises include:

-Static Hip Flexor

- Hip Fire Hydrants 

-Deep Squat Holds

-Banded Ankle

-Banded Shoulder 

-SMR Foam Roll

Weakness Work

-You know them

 

WOD-

Not For Time:

50 Sit-ups 

Then...

1 mile run

*@ comfortable pace

...
By Matt Seliger on 8/23/2015 8:17 PM

 OTM x 10

1 Power clean + 1 Power Jerk
-increase sets
 
Strength
3x5 Strict HSPU or HS hold 10s
3x10 Kipping HSPU
3x5 Strict Ring Dips
3x10 Kipping Dips
 
WOD - For Time
500m row
10 Back Lunges (155/105)
250m row
10 Front Rack Lunges (135/95)
250m row
10 OH Lunges (115/75)
1000m row