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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 3/29/2015 7:47 PM

 WOD - For Time

15 Squat Cleans (155/105)
30 T2B
30 Box jumps 
15 Ring Dips
15 SH2OH (145/100)
60 D.U
15 Thrusters (135/95)
30 pull ups
30 Burpees
300m Walking Lunge
By Matt Seliger on 3/29/2015 7:36 PM

 15.5

 
or
 
Strength OTM x 12
Minutes 1-4 
-4 Cleans at 60%
Minutes 5-8
-3 Cleans at 70%
Minutes 9-12
-2 cleans at 80%
 
WOD 3RFT
40 D.U
30 Air Squats
20 KB Swings (53/35)
10 Box Jump overs (24/21)
By Matt Seliger on 3/25/2015 8:45 PM

 Warm Up OTM x 12

1st Minute 6 T2B + 3 Burpees
2nd Minute 30 second HS Hold
3rd Minute 10 Ring Rows
 
Strength 
5x4 TnG Snatch
5x6 BB Wide -Grip RDL
 
WOD- For time
500m Row 
50 sit ups 
40 WB (20/14)
30 T2B
20 Snatch (95/65)
By Matt Seliger on 3/25/2015 8:44 PM

 Warm Up OTM x12

Even: :40 Row
Odd: 5 MB Cleans & 5 WB's
 
Strength
5x5 Speed Squats @ 50% of 1RM
 
WOD 4RFT
10 Squat Cleans (115/75)
10 pull-ups
200m Run
By Matt Seliger on 3/23/2015 8:39 PM

 Strength - 30 Minutes

3x4 Clean pulls @ 70-80% of 1RM Dead lift
3x4 Pause Front Squats (3 seconds) @65-75% of 1RM Front Squats
3x5-4-3 Split Jerks 
-1st set light wgt to work on speed
-2nd set increase wgt
-3rd set- Heavy!
5x1 Front Rack Holds (5 seconds) @ 115-120% of 1 RM Front Squat
 
WOD
 
10 Min AMRAP 
30 D.U
10 Burpees
By Matt Seliger on 3/22/2015 7:39 PM

 WOD

 
5min AMRAP
8 C&J (115/85)
8 Box jumps (24/21)
 
-3 min Rest
 
5 min AMRAP
6 Snatch (95/65)
6 Bar-facings Burpees
 
3 min Rest
 
5 min AMRAP
10 WB(20/14)
10 KB Swings (53/35)
 
2 min Rest
 
5 min AMRAP
10 Slamball (50/30)
15 Sit ups
 
3 min Rest
 
10 min AMRAP
5 pull ups
10 push-ups
15 Air Squats
By Matt Seliger on 3/22/2015 7:38 PM

 15.4

 
or
 
Strength
5-10-15
Back Squat (225/135) 
Box Jumps (24/21)
 
WOD- For Time
800m run
1000m row
800m row
By Matt Seliger on 3/18/2015 7:41 PM

 Warm Up - OTMx10

E: 100 m run
O: 10 Kb Swings (53/35)
 
Skill - Complete in Order
3x2 Snatch Squat
3x1 Hang Snatch
3x1 Hang Snatch Below the Knee
3x1 Snatch (from the floor
 
WOD- 10 Min AMRAP
5 Thrusters (135/95)
12/10 Cal Row
By Matt Seliger on 3/17/2015 8:44 PM

 Strength - DeadLift Conga Lines 

Men start: 135lb
Women Start 95lb
 
3x6 Barbell Good Mornings
3x10 GHD Hip Ext.
 
WOD - 3RFT
5 M.U
10 pistols
15 T2B
20 Show-Hand Push ups
30 pull-ups
 
Scaled 3RFT
10 pull ups
10 dips
10 pistols
15 T2B
20 Show hand -pushups
By Matt Seliger on 3/16/2015 8:35 PM

 OTM x 14 min

E: :40 row
O: 5 Air Squats
5 SlamBall (50/30)
5 MB Cleans (20/14)
 
Strength
Squat Cleans
x5 60%
x3 70%
x3 80%
x2 85%
x2 90%
x1 95%
x1 >95%
x1 100%
x1 Optional
 
WOD - 5 Min AMRAP
Burpee Box Jumps (24/21)
 
  

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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 3/29/2015 7:47 PM

 WOD - For Time

15 Squat Cleans (155/105)
30 T2B
30 Box jumps 
15 Ring Dips
15 SH2OH (145/100)
60 D.U
15 Thrusters (135/95)
30 pull ups
30 Burpees
300m Walking Lunge
By Matt Seliger on 3/29/2015 7:36 PM

 15.5

 
or
 
Strength OTM x 12
Minutes 1-4 
-4 Cleans at 60%
Minutes 5-8
-3 Cleans at 70%
Minutes 9-12
-2 cleans at 80%
 
WOD 3RFT
40 D.U
30 Air Squats
20 KB Swings (53/35)
10 Box Jump overs (24/21)
By Matt Seliger on 3/25/2015 8:45 PM

 Warm Up OTM x 12

1st Minute 6 T2B + 3 Burpees
2nd Minute 30 second HS Hold
3rd Minute 10 Ring Rows
 
Strength 
5x4 TnG Snatch
5x6 BB Wide -Grip RDL
 
WOD- For time
500m Row 
50 sit ups 
40 WB (20/14)
30 T2B
20 Snatch (95/65)
By Matt Seliger on 3/25/2015 8:44 PM

 Warm Up OTM x12

Even: :40 Row
Odd: 5 MB Cleans & 5 WB's
 
Strength
5x5 Speed Squats @ 50% of 1RM
 
WOD 4RFT
10 Squat Cleans (115/75)
10 pull-ups
200m Run
By Matt Seliger on 3/23/2015 8:39 PM

 Strength - 30 Minutes

3x4 Clean pulls @ 70-80% of 1RM Dead lift
3x4 Pause Front Squats (3 seconds) @65-75% of 1RM Front Squats
3x5-4-3 Split Jerks 
-1st set light wgt to work on speed
-2nd set increase wgt
-3rd set- Heavy!
5x1 Front Rack Holds (5 seconds) @ 115-120% of 1 RM Front Squat
 
WOD
 
10 Min AMRAP 
30 D.U
10 Burpees
By Matt Seliger on 3/22/2015 7:39 PM

 WOD

 
5min AMRAP
8 C&J (115/85)
8 Box jumps (24/21)
 
-3 min Rest
 
5 min AMRAP
6 Snatch (95/65)
6 Bar-facings Burpees
 
3 min Rest
 
5 min AMRAP
10 WB(20/14)
10 KB Swings (53/35)
 
2 min Rest
 
5 min AMRAP
10 Slamball (50/30)
15 Sit ups
 
3 min Rest
 
10 min AMRAP
5 pull ups
10 push-ups
15 Air Squats
By Matt Seliger on 3/22/2015 7:38 PM

 15.4

 
or
 
Strength
5-10-15
Back Squat (225/135) 
Box Jumps (24/21)
 
WOD- For Time
800m run
1000m row
800m row
By Matt Seliger on 3/18/2015 7:41 PM

 Warm Up - OTMx10

E: 100 m run
O: 10 Kb Swings (53/35)
 
Skill - Complete in Order
3x2 Snatch Squat
3x1 Hang Snatch
3x1 Hang Snatch Below the Knee
3x1 Snatch (from the floor
 
WOD- 10 Min AMRAP
5 Thrusters (135/95)
12/10 Cal Row
By Matt Seliger on 3/17/2015 8:44 PM

 Strength - DeadLift Conga Lines 

Men start: 135lb
Women Start 95lb
 
3x6 Barbell Good Mornings
3x10 GHD Hip Ext.
 
WOD - 3RFT
5 M.U
10 pistols
15 T2B
20 Show-Hand Push ups
30 pull-ups
 
Scaled 3RFT
10 pull ups
10 dips
10 pistols
15 T2B
20 Show hand -pushups
By Matt Seliger on 3/16/2015 8:35 PM

 OTM x 14 min

E: :40 row
O: 5 Air Squats
5 SlamBall (50/30)
5 MB Cleans (20/14)
 
Strength
Squat Cleans
x5 60%
x3 70%
x3 80%
x2 85%
x2 90%
x1 95%
x1 >95%
x1 100%
x1 Optional
 
WOD - 5 Min AMRAP
Burpee Box Jumps (24/21)