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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 11/18/2018 10:06 PM

 Monday November 19th

 
Skill and strength - 6 sets
 
3 cleans + 3 push jerks @ 50-65%
6-8 strict pull ups with pause at top
 
WOD 1- 7 Min AMRAP 
15 WB (20/14)
12 burpees
 
- 3 min rest
 
WOD 2- 7 Min AMRAP 
10/8 cal row
10 box jumps(24/21)
12 lunges
By Matt Seliger on 11/18/2018 10:05 PM

 Friday November 16th

 
Strength - 4 sets 
8 DB rows
10 SL lower 
 
WOD - 4 rounds 
10 thrusters (75-95/45-65)
Cal row in remaining time
Rest 2 minutes 
 
*score is lowest calorie row*
By Matt Seliger on 11/18/2018 10:04 PM

 Thursday November 15th 

 
6 sets 
1 High hip hang snatch + 1 hang snatch + 2 OH squats 
 
WOD - 8 min AmRap 
30 DU
20 KB swings (53/35)
20 sit-ups 
 
Exit-stretch
By Matt Seliger on 11/18/2018 10:02 PM

 Wednesday November 14th

 
Strength – 5 sets 
 
5 deadlifts (60%+ of clean max) 
 
6 weighted pushups  
 
 
 
WOD – 12 min AmRap (Happy Birthday Stacey Souder)
 
Buy in $$ 35 cal air dyne 
 
15 air squats  
 
10 burpees 
 
5 HSPU
By Matt Seliger on 11/18/2018 9:59 PM

 Tuesday November 13

 
Skill - 4 sets 
:20 second HS hold
OR handstand box walk (feet on center of box, legs straight push-up and walk hands around box)
 
:20 second L-sit hold 
 
WOD - 3 RFT 
25/22 cal row
12 T2B 
10 (5 right/5left) SA DB cluster (from the floor)
By Matt Seliger on 11/18/2018 9:57 PM

 Monday November 12th

 
In honor of Veterans Day yesterday and all those who have served this country. πŸ‡ΊπŸ‡Έ
 
Wod- For time
11 C&J (135/95)
11 back squats  (135/95)
11 Barbell lunges each leg (135/95)
22 Box Jumps (24/20)
22 pull ups
22 burpees
33 WB (20/14)
33 slamball (50/30)
33 WB
22 burpees 
22 pull ups
22 box jumps
11 barbell lunges each leg
11 Back squats 
11 C&J
By Matt Seliger on 11/18/2018 9:46 PM

 Friday November 9th 

 
Strength- 3 sets
8 strict press 
50 ft DB walking lunge
 
WOD 1- 7 Min AMRAP 
20/15 cal air dyne
15 sit ups
15 box jumps
 
3 min rest
 
WOD 2 -7 Min AMRAP 
20 air squats
10 push ups
20 KB swings(53/35)
10 push ups
By Matt Seliger on 11/18/2018 9:44 PM

 

Thursday November 8th
 
 Skill- 4 sets with 15 minute clock
*:20 HS hold or HS hold with shoulder taps (5-8each)
*8 false grip ring rows
*pistols 5 each leg 
 
WOD - 3 RFT
RX
16 T2B
10 squat cleans (115/75)
 
RX+ 
20 T2B
12 squat cleans 135/95
Exit stretch
By Matt Seliger on 11/18/2018 9:42 PM

 Wednesday November 7th

 
Skill - 5 sets 
4 hang snatch + 4 OH squats
 
WOD- 12 minute AMRAP
25 WB 
25/20 cal row
15 burpees
 
Exit stretch
By Matt Seliger on 11/18/2018 9:41 PM

 Tuesday November 6th

 
Strength- 4 sets
8 deadlifts - 50% & T-n-G 
:20 hollow rocks
 
WOD 9 minute AMRAP
9 thrusters
9 pull ups or C2B
20 D.U 
 
Exit stretch
  

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 11/18/2018 10:06 PM

 Monday November 19th

 
Skill and strength - 6 sets
 
3 cleans + 3 push jerks @ 50-65%
6-8 strict pull ups with pause at top
 
WOD 1- 7 Min AMRAP 
15 WB (20/14)
12 burpees
 
- 3 min rest
 
WOD 2- 7 Min AMRAP 
10/8 cal row
10 box jumps(24/21)
12 lunges
By Matt Seliger on 11/18/2018 10:05 PM

 Friday November 16th

 
Strength - 4 sets 
8 DB rows
10 SL lower 
 
WOD - 4 rounds 
10 thrusters (75-95/45-65)
Cal row in remaining time
Rest 2 minutes 
 
*score is lowest calorie row*
By Matt Seliger on 11/18/2018 10:04 PM

 Thursday November 15th 

 
6 sets 
1 High hip hang snatch + 1 hang snatch + 2 OH squats 
 
WOD - 8 min AmRap 
30 DU
20 KB swings (53/35)
20 sit-ups 
 
Exit-stretch
By Matt Seliger on 11/18/2018 10:02 PM

 Wednesday November 14th

 
Strength – 5 sets 
 
5 deadlifts (60%+ of clean max) 
 
6 weighted pushups  
 
 
 
WOD – 12 min AmRap (Happy Birthday Stacey Souder)
 
Buy in $$ 35 cal air dyne 
 
15 air squats  
 
10 burpees 
 
5 HSPU
By Matt Seliger on 11/18/2018 9:59 PM

 Tuesday November 13

 
Skill - 4 sets 
:20 second HS hold
OR handstand box walk (feet on center of box, legs straight push-up and walk hands around box)
 
:20 second L-sit hold 
 
WOD - 3 RFT 
25/22 cal row
12 T2B 
10 (5 right/5left) SA DB cluster (from the floor)
By Matt Seliger on 11/18/2018 9:57 PM

 Monday November 12th

 
In honor of Veterans Day yesterday and all those who have served this country. πŸ‡ΊπŸ‡Έ
 
Wod- For time
11 C&J (135/95)
11 back squats  (135/95)
11 Barbell lunges each leg (135/95)
22 Box Jumps (24/20)
22 pull ups
22 burpees
33 WB (20/14)
33 slamball (50/30)
33 WB
22 burpees 
22 pull ups
22 box jumps
11 barbell lunges each leg
11 Back squats 
11 C&J
By Matt Seliger on 11/18/2018 9:46 PM

 Friday November 9th 

 
Strength- 3 sets
8 strict press 
50 ft DB walking lunge
 
WOD 1- 7 Min AMRAP 
20/15 cal air dyne
15 sit ups
15 box jumps
 
3 min rest
 
WOD 2 -7 Min AMRAP 
20 air squats
10 push ups
20 KB swings(53/35)
10 push ups
By Matt Seliger on 11/18/2018 9:44 PM

 

Thursday November 8th
 
 Skill- 4 sets with 15 minute clock
*:20 HS hold or HS hold with shoulder taps (5-8each)
*8 false grip ring rows
*pistols 5 each leg 
 
WOD - 3 RFT
RX
16 T2B
10 squat cleans (115/75)
 
RX+ 
20 T2B
12 squat cleans 135/95
Exit stretch
By Matt Seliger on 11/18/2018 9:42 PM

 Wednesday November 7th

 
Skill - 5 sets 
4 hang snatch + 4 OH squats
 
WOD- 12 minute AMRAP
25 WB 
25/20 cal row
15 burpees
 
Exit stretch
By Matt Seliger on 11/18/2018 9:41 PM

 Tuesday November 6th

 
Strength- 4 sets
8 deadlifts - 50% & T-n-G 
:20 hollow rocks
 
WOD 9 minute AMRAP
9 thrusters
9 pull ups or C2B
20 D.U 
 
Exit stretch
  

 

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Terre Haute, IN 47804

(812) 238-7848

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