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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 5/28/2015 3:21 PM

Skill - Not for time

D.U/Singles - 10-20-30-40-50

Rig dips/ Box Dips - 5-10-15-20-25

C2B/Pull ups - 3-6-9-12-15

WOD 15-12-9

OH Squat (95/65)

HSPU

-3 min Rest

Front Squat (95/65)

T2B

By Matt Seliger on 5/28/2015 3:16 PM

Warm up - OTm x 8

E: :30Row

O: 15 Strict Press (Bar)

Strength

3x3 Strict Press @80-90%

3x3 Jerk from the Split

WOD - 3RFT

500 m row

21 Deadlifts @BW

12 Box Jumps (24/21)

By Matt Seliger on 5/28/2015 3:13 PM

Skill - OTMx15

1Squat Clean- increasing weight

9 Sigles of Clean Pulls @100% of 1RM

Strength

3x3 Pause Back Squat (3sec) @70-80%

3 RNFT

3x10 GHD situps

3x10 Hip Ext.

3x10ea. MB Russian Twist

 

By Matt Seliger on 5/28/2015 3:10 PM

"Murph"

1mile run

100 push ups

200 pull ups

300 air squats

1mile

 

By Matt Seliger on 5/25/2015 2:02 PM

 Skill - 15 minutes

7x2 TnG Snatch
- increasing sets
 
WOD - 8 min AMRAP
Ascending ladder 3-6-9-12-15-18....
Deadlift
Hang clean
Push Press 
(115/75)
 
WOD 2 - 3RFT
400m run
25 sit ups
By Matt Seliger on 5/20/2015 8:35 PM

 WOD

2000m row For Time
-3 minutes of rest
50 Burpees for time
 
Remaing time
Skill Work
Rope Climbs
HSPU
MU Drills
By Matt Seliger on 5/20/2015 8:32 PM

 Strength

Thruster 6x3
- increasing 
-super set with 8 ring rows
 
WOD 12 min AMRAP
10 Show-hand Push ups
15 MB Cleans (20/14)
20 Plate OH Lunges (45/25)
 
Exit
3 x Max UnBroken GHD Sit ups
3 x Max Unbroken Hip Ext
By Matt Seliger on 5/20/2015 8:31 PM

 Skill 

6 sets of complex
1 Power Snatch + Pause Low Hang Squat Snatch + 1 Pause Hang Squat Snatch
- Increasing weight
 
WOD - for time 
3 Rds
12 T2B
15 power Snatch (75/55)
- complete
then 3 rds'
12 box jumps (24/21)
15 SDHP (75/55)
By Matt Seliger on 5/17/2015 8:50 PM

 WOD #1 10 min AMRAP

15 WB (20/14)
6 Hang Squat Cleans (135/95)
3 OH Squat (135/95)
 
- 5 Minute Rest
 
WOD # 2 10 min AMRAP
12/10 Cal Row
25 D.U
8 Burpees
 
- 5 min Rest
 
WOD #3 4 RFT
200m Run
15 KB Swings (53/35)
5 Ring Muscle ups
-or 10 pull ups and 10 dips
By Matt Seliger on 5/14/2015 7:54 PM

 Skill - OTMx10

2 Snatch @ 80-90%
 
Strength
OH Squat 
2x3 @ 85-90%
3x2 @ 90-95%
 
WOD - 3RFT
10 Push Jerk 135/95
20 pistols
 
Exit
5x3 Sumo Deadlift
-increasing sets
  

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 5/28/2015 3:21 PM

Skill - Not for time

D.U/Singles - 10-20-30-40-50

Rig dips/ Box Dips - 5-10-15-20-25

C2B/Pull ups - 3-6-9-12-15

WOD 15-12-9

OH Squat (95/65)

HSPU

-3 min Rest

Front Squat (95/65)

T2B

By Matt Seliger on 5/28/2015 3:16 PM

Warm up - OTm x 8

E: :30Row

O: 15 Strict Press (Bar)

Strength

3x3 Strict Press @80-90%

3x3 Jerk from the Split

WOD - 3RFT

500 m row

21 Deadlifts @BW

12 Box Jumps (24/21)

By Matt Seliger on 5/28/2015 3:13 PM

Skill - OTMx15

1Squat Clean- increasing weight

9 Sigles of Clean Pulls @100% of 1RM

Strength

3x3 Pause Back Squat (3sec) @70-80%

3 RNFT

3x10 GHD situps

3x10 Hip Ext.

3x10ea. MB Russian Twist

 

By Matt Seliger on 5/28/2015 3:10 PM

"Murph"

1mile run

100 push ups

200 pull ups

300 air squats

1mile

 

By Matt Seliger on 5/25/2015 2:02 PM

 Skill - 15 minutes

7x2 TnG Snatch
- increasing sets
 
WOD - 8 min AMRAP
Ascending ladder 3-6-9-12-15-18....
Deadlift
Hang clean
Push Press 
(115/75)
 
WOD 2 - 3RFT
400m run
25 sit ups
By Matt Seliger on 5/20/2015 8:35 PM

 WOD

2000m row For Time
-3 minutes of rest
50 Burpees for time
 
Remaing time
Skill Work
Rope Climbs
HSPU
MU Drills
By Matt Seliger on 5/20/2015 8:32 PM

 Strength

Thruster 6x3
- increasing 
-super set with 8 ring rows
 
WOD 12 min AMRAP
10 Show-hand Push ups
15 MB Cleans (20/14)
20 Plate OH Lunges (45/25)
 
Exit
3 x Max UnBroken GHD Sit ups
3 x Max Unbroken Hip Ext
By Matt Seliger on 5/20/2015 8:31 PM

 Skill 

6 sets of complex
1 Power Snatch + Pause Low Hang Squat Snatch + 1 Pause Hang Squat Snatch
- Increasing weight
 
WOD - for time 
3 Rds
12 T2B
15 power Snatch (75/55)
- complete
then 3 rds'
12 box jumps (24/21)
15 SDHP (75/55)
By Matt Seliger on 5/17/2015 8:50 PM

 WOD #1 10 min AMRAP

15 WB (20/14)
6 Hang Squat Cleans (135/95)
3 OH Squat (135/95)
 
- 5 Minute Rest
 
WOD # 2 10 min AMRAP
12/10 Cal Row
25 D.U
8 Burpees
 
- 5 min Rest
 
WOD #3 4 RFT
200m Run
15 KB Swings (53/35)
5 Ring Muscle ups
-or 10 pull ups and 10 dips
By Matt Seliger on 5/14/2015 7:54 PM

 Skill - OTMx10

2 Snatch @ 80-90%
 
Strength
OH Squat 
2x3 @ 85-90%
3x2 @ 90-95%
 
WOD - 3RFT
10 Push Jerk 135/95
20 pistols
 
Exit
5x3 Sumo Deadlift
-increasing sets