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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 2/26/2020 11:05 PM

 Thursday February 27th 

 
Strength- back squats
-2 warm up sets
5x3 
75-85/90%
 
WOD - 10 min AMRAP
15 KB swings(53/35)
50 ft walking lunges (1 kB in one hand-switch whenever)
15 T2B
 
Exit stretch
By Matt Seliger on 2/26/2020 11:04 PM

 Wednesday February 26th

 
Warm up - 3 rounds
::40 jump rope or d.u
5 bar thrusters
5 pull ups
 
WOD - "Fight Club
 3 rounds for total reps
1 min each
Max thrusters (95/65)
Max power cleans
Max Box jump overs (24/20)
Max Pull-ups
Max air dyne calories
1 min rest
By Matt Seliger on 2/26/2020 11:03 PM

 Tuesday February 25th

 
Strength - Deadlift
5x3 
Increasing weight each set
 
WOD - 5RFT
18/15 cal row
12 single DB step ups (50-70/35-50)
 
Exit stretch
By Matt Seliger on 2/26/2020 11:02 PM

 Friday February 21st

 
Warm up - 3 rounds
8 hollow-arch swings
5 hang Clean and jerk (bar or light weight) 
5each PVC OH reverse lunges 
 
Wod - 13.4 7 min AMRAP
3 clean and jerks(135/95)
3 T2B
6 C&J 
6 T2B
9 C&J 
9T2B
12's 
15's ....
 
Exit stretch
By Matt Seliger on 2/26/2020 11:02 PM

 Monday February 24th

 
Strength- 3 sets
:45 GHD sit ups or weight sit ups
100ft (50fteach) OH walking lunge
 
Wod - For Time
Rx 
WB / burpees 
16-2
14-4
12-6
10-8
8-10
6-12
4-14
2-16
 
Rx+
20-2
18-4
16-6
14-8
12-10
10-12
8-14
6-16
4-18
2-20
By Matt Seliger on 2/26/2020 11:00 PM

 Thursday February 20th

 
Wod - 3 rounds
4 minute max cal row
-2 min rest between rounds
  
Exit : 3 rounds
:20 KB squat hold 
:30 side bridge  
:20-30 L-sit hold
By Matt Seliger on 2/26/2020 10:59 PM

 Tuesday February 18th

 
Skill - OTM X 8
2 hang clean
+ 1 squat clean 
- build every 2 minutes 
- start at 65%
 
Wod - for time 
50/40 cal row
35 KB swings (53/35)
200 DU
35 KB swings 
50/40cal row
 
Exit stretch
By Matt Seliger on 2/26/2020 10:59 PM

 Wednesday February 19th

 
Strength - 5 sets
Strict press - 5,4,3,3,3
Ring rows -8,8,8,8,8
 
WARM UP - snatch
 
Wod - 18.2a - 12 min cap
For time
1-2-3-4-5-6-7-8-9-10
DB squats (50's/35's)
Bar facing burpees 
 
*Max power snatch in remaining time
18.2b is normally a clean max but we will do a power snatch max
By Matt Seliger on 2/26/2020 10:58 PM

 Monday February 17th

 
Strength/skill- 4 sets
:15 strict pull ups ( band or ring rows)
:15 rest
:15 Kipping pull-up (jumping)
:15 rest
:20 bar hang snatch 4-5 reps
:40 rest
 
Wod 4 x 3 min amrap 2 min rest
Round 1&3
18/14 cal ski
10 box jumps (24/20)
Max squat snatch 
 
Round 2&4 
21/16 cal air dyne
10 box jumps
Max squat snatches
 
Weight (95-155/65-105) should use weight that needs to be singles
By Matt Seliger on 2/26/2020 10:57 PM

 Friday February 14th

 
Warm up- 3 sets
7cal row
5  thrusters with bar (3rd set use weight used in wod)
5 each wall push lunge
 
Wod - for time
27-21-15-9
Cal row 
Thrusters(96/65)
 
Exit : 3 sets
10 GHD sit ups 
10 each Slamball single leg hiplifts
:30 side bridge
  

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 2/26/2020 11:05 PM

 Thursday February 27th 

 
Strength- back squats
-2 warm up sets
5x3 
75-85/90%
 
WOD - 10 min AMRAP
15 KB swings(53/35)
50 ft walking lunges (1 kB in one hand-switch whenever)
15 T2B
 
Exit stretch
By Matt Seliger on 2/26/2020 11:04 PM

 Wednesday February 26th

 
Warm up - 3 rounds
::40 jump rope or d.u
5 bar thrusters
5 pull ups
 
WOD - "Fight Club
 3 rounds for total reps
1 min each
Max thrusters (95/65)
Max power cleans
Max Box jump overs (24/20)
Max Pull-ups
Max air dyne calories
1 min rest
By Matt Seliger on 2/26/2020 11:03 PM

 Tuesday February 25th

 
Strength - Deadlift
5x3 
Increasing weight each set
 
WOD - 5RFT
18/15 cal row
12 single DB step ups (50-70/35-50)
 
Exit stretch
By Matt Seliger on 2/26/2020 11:02 PM

 Friday February 21st

 
Warm up - 3 rounds
8 hollow-arch swings
5 hang Clean and jerk (bar or light weight) 
5each PVC OH reverse lunges 
 
Wod - 13.4 7 min AMRAP
3 clean and jerks(135/95)
3 T2B
6 C&J 
6 T2B
9 C&J 
9T2B
12's 
15's ....
 
Exit stretch
By Matt Seliger on 2/26/2020 11:02 PM

 Monday February 24th

 
Strength- 3 sets
:45 GHD sit ups or weight sit ups
100ft (50fteach) OH walking lunge
 
Wod - For Time
Rx 
WB / burpees 
16-2
14-4
12-6
10-8
8-10
6-12
4-14
2-16
 
Rx+
20-2
18-4
16-6
14-8
12-10
10-12
8-14
6-16
4-18
2-20
By Matt Seliger on 2/26/2020 11:00 PM

 Thursday February 20th

 
Wod - 3 rounds
4 minute max cal row
-2 min rest between rounds
  
Exit : 3 rounds
:20 KB squat hold 
:30 side bridge  
:20-30 L-sit hold
By Matt Seliger on 2/26/2020 10:59 PM

 Tuesday February 18th

 
Skill - OTM X 8
2 hang clean
+ 1 squat clean 
- build every 2 minutes 
- start at 65%
 
Wod - for time 
50/40 cal row
35 KB swings (53/35)
200 DU
35 KB swings 
50/40cal row
 
Exit stretch
By Matt Seliger on 2/26/2020 10:59 PM

 Wednesday February 19th

 
Strength - 5 sets
Strict press - 5,4,3,3,3
Ring rows -8,8,8,8,8
 
WARM UP - snatch
 
Wod - 18.2a - 12 min cap
For time
1-2-3-4-5-6-7-8-9-10
DB squats (50's/35's)
Bar facing burpees 
 
*Max power snatch in remaining time
18.2b is normally a clean max but we will do a power snatch max
By Matt Seliger on 2/26/2020 10:58 PM

 Monday February 17th

 
Strength/skill- 4 sets
:15 strict pull ups ( band or ring rows)
:15 rest
:15 Kipping pull-up (jumping)
:15 rest
:20 bar hang snatch 4-5 reps
:40 rest
 
Wod 4 x 3 min amrap 2 min rest
Round 1&3
18/14 cal ski
10 box jumps (24/20)
Max squat snatch 
 
Round 2&4 
21/16 cal air dyne
10 box jumps
Max squat snatches
 
Weight (95-155/65-105) should use weight that needs to be singles
By Matt Seliger on 2/26/2020 10:57 PM

 Friday February 14th

 
Warm up- 3 sets
7cal row
5  thrusters with bar (3rd set use weight used in wod)
5 each wall push lunge
 
Wod - for time
27-21-15-9
Cal row 
Thrusters(96/65)
 
Exit : 3 sets
10 GHD sit ups 
10 each Slamball single leg hiplifts
:30 side bridge
  

 

CrossFit Terre Haute

1839 North 4th Street 

Terre Haute, IN 47804

(812) 238-7848

For Drop-in Info Email Mseliger@uhhg.org or message on Facebook Page!

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