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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 7/18/2016 8:50 PM

 Strength

Front Squat 5x3 (75-90%
4x50yd Single Arm Farmers walk each arm
4x6 SL RDL
 
WOD - "Jackie"
1000m row
50 Thrusters
30 Pull ups
 
Exit: Mobility
By Matt Seliger on 7/18/2016 8:47 PM

 Strength - OTM x 12 

Even: 6 OH Squats @ 70%
Odd: 10 KB Swings
 
WOD 1: 6 Min AMRAP
15 Box Jumps 
15 Push ups
-4 Min Rest
 
WOD 2: 5RFT
100m Run
8 Power Snatch (115/75)
25 D.U
By Matt Seliger on 7/18/2016 8:46 PM

 Strength

6x3 Bench Press
 
WOD- "Jerry"
1 mile run
2000m row
1 mile run
By Matt Seliger on 7/18/2016 8:42 PM

 Strength - 3 sets

8 Push Press
 
WOD 1 - 3 sets
Max Unbroken WB (20/14)
 
:30 rest between sets
 
WOD 2 - 4 sets
Max Unbroken Pull ups
 
- :30 rest between sets
 
WOD 3 - 3 Min AMRAP 
Plate Burpees
Exit: Mobility
By Matt Seliger on 7/18/2016 8:41 PM

 WOD - 12 Min AMRAP

6 Squat Cleans (135/95)
6 Burpee Box jumps (24/21)
 
Exit : 4 sets
:30 L Sit
10 Barbell Good Mornings
:30 Hand Stand Holds
 
Exit: Run Row challange
By Matt Seliger on 7/18/2016 8:39 PM

 Skill -5 sets

3 Squat Snatch - 75-85%
 
Strength - 4 sets
5 Tap n go Dead Lifts
65-75%
 
WOD - 14 Min AMRAP
 
Buy In: 1000m run
50 D.U
40 T2B
30 Push ups
20 KB Swings (53/35)
By Matt Seliger on 7/18/2016 8:37 PM

 WOD- "Annie are you ok?"

21-15-9 Reps for Time
Row (for Calories)
Thrusters (65/45 lbs)
Medicine Ball Cleans (20/14 lbs)
Sumo Deadlift High-Pulls (65/45 lbs)
Wall Balls (20/14 lbs)
Burpees
 
Happy Birthday Kai!
 
Exit: mobility
By Matt Seliger on 7/7/2016 8:33 PM

 Strength

4x5 Strict Press 70-80%
3x Max Rep rows
 
WOD
15 Min AMRAP
15 T2B
15 Dead Lifts (155/105)
15 Push ups 
15 Cal Row
By Matt Seliger on 7/7/2016 8:32 PM

 WOD

18 Min Clock
6 Minutes Find 1RM Power Clean
6 Minutes Find 1 RM Squat Clean
6 Minutes Find 1 RM Thruster
 
Conditioning
8 rounds 
200mrun + 10 Burpees
1 min rest between rounds
By Matt Seliger on 7/7/2016 8:31 PM

 WOD 1 - 7 Min AMRAP

10 Cal Row 
10 Power Snatch (95/65)
 
- 4 min rest
 
WOD 2 - 7 Min AMRAP
12 pull ups 
24 WB (20/14)
 
Exit : 3 sets 
15 Hip Ext 
15 GHD sit ups
 
-Mobility
  

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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 7/18/2016 8:50 PM

 Strength

Front Squat 5x3 (75-90%
4x50yd Single Arm Farmers walk each arm
4x6 SL RDL
 
WOD - "Jackie"
1000m row
50 Thrusters
30 Pull ups
 
Exit: Mobility
By Matt Seliger on 7/18/2016 8:47 PM

 Strength - OTM x 12 

Even: 6 OH Squats @ 70%
Odd: 10 KB Swings
 
WOD 1: 6 Min AMRAP
15 Box Jumps 
15 Push ups
-4 Min Rest
 
WOD 2: 5RFT
100m Run
8 Power Snatch (115/75)
25 D.U
By Matt Seliger on 7/18/2016 8:46 PM

 Strength

6x3 Bench Press
 
WOD- "Jerry"
1 mile run
2000m row
1 mile run
By Matt Seliger on 7/18/2016 8:42 PM

 Strength - 3 sets

8 Push Press
 
WOD 1 - 3 sets
Max Unbroken WB (20/14)
 
:30 rest between sets
 
WOD 2 - 4 sets
Max Unbroken Pull ups
 
- :30 rest between sets
 
WOD 3 - 3 Min AMRAP 
Plate Burpees
Exit: Mobility
By Matt Seliger on 7/18/2016 8:41 PM

 WOD - 12 Min AMRAP

6 Squat Cleans (135/95)
6 Burpee Box jumps (24/21)
 
Exit : 4 sets
:30 L Sit
10 Barbell Good Mornings
:30 Hand Stand Holds
 
Exit: Run Row challange
By Matt Seliger on 7/18/2016 8:39 PM

 Skill -5 sets

3 Squat Snatch - 75-85%
 
Strength - 4 sets
5 Tap n go Dead Lifts
65-75%
 
WOD - 14 Min AMRAP
 
Buy In: 1000m run
50 D.U
40 T2B
30 Push ups
20 KB Swings (53/35)
By Matt Seliger on 7/18/2016 8:37 PM

 WOD- "Annie are you ok?"

21-15-9 Reps for Time
Row (for Calories)
Thrusters (65/45 lbs)
Medicine Ball Cleans (20/14 lbs)
Sumo Deadlift High-Pulls (65/45 lbs)
Wall Balls (20/14 lbs)
Burpees
 
Happy Birthday Kai!
 
Exit: mobility
By Matt Seliger on 7/7/2016 8:33 PM

 Strength

4x5 Strict Press 70-80%
3x Max Rep rows
 
WOD
15 Min AMRAP
15 T2B
15 Dead Lifts (155/105)
15 Push ups 
15 Cal Row
By Matt Seliger on 7/7/2016 8:32 PM

 WOD

18 Min Clock
6 Minutes Find 1RM Power Clean
6 Minutes Find 1 RM Squat Clean
6 Minutes Find 1 RM Thruster
 
Conditioning
8 rounds 
200mrun + 10 Burpees
1 min rest between rounds
By Matt Seliger on 7/7/2016 8:31 PM

 WOD 1 - 7 Min AMRAP

10 Cal Row 
10 Power Snatch (95/65)
 
- 4 min rest
 
WOD 2 - 7 Min AMRAP
12 pull ups 
24 WB (20/14)
 
Exit : 3 sets 
15 Hip Ext 
15 GHD sit ups
 
-Mobility