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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 2/12/2017 9:25 PM

 Skill - OTM x11

Every :30 1 Snatch + 1 OH Squat
0-3 @ 55% of Snatch Max
3-4 rest and Change weight
4-7 @ 60% of Snatch Max
7-8 rest and change weight
8-11 @ 65% of Snatch Max
 
WOD 1 -6 Min AMRAP
10 Pull ups
10 Burpees
 
- 4 Min Rest
 
WOD 2 - 8 Min AMRAP
15 Cal Row
15 Box Jumps (24/21)
By Matt Seliger on 2/12/2017 9:24 PM

 Strength- 4 sets

10 KB Walking Lunge each leg 
Max Pull ups
 
WOD - 10 Min AMRAP
20 WB (20/14)
15 T2B
10 Box Jumps (24/21
 
Exit : Stretch
By Matt Seliger on 2/12/2017 9:23 PM

 WOD 1- 10 Min Find Max Wgt of Complex

1 Squat Clean + 1 Hang clean + 1 Push Jerk + 1 Split Jerk
-3 min rest and set up
 
WOD 2 - 6 Min AMRAP
5 Power Cleans (155/105)
10 HSPU
-3 Min Rest
 
WOD - 6 Min AMRAP
1 Snatch @ 70% of max
20 D.U
 
Exit: Stretch
By Matt Seliger on 2/12/2017 9:22 PM

 WOD - For Time

Men 4000m row
Women 3500 row
*2 Rope climbs Every 500m row
 
Exit: Bridge Series and Stretch
By Matt Seliger on 2/12/2017 9:21 PM

 WOD - For Time (and For Stephanie's Birthday!)

43 Slamball (50/30)
43 WB (20/14)
43 Hang Power clean (95/65)
43 Front Squats (95/65) 
43 KB Swings (53/35)
43 Burpees
43 Slamball Box Step overs (21)
 
Exit : skill work and Stretch
By Matt Seliger on 2/12/2017 9:19 PM

 Skill - 8 min clock 

5x3 Tap-n-Go snatch
Build to heavy set
Strength- 8 min clock
5x3 Thruster
- build to heavy set
 
WOD- For Time
30 GHD sit ups
40 deadlifts (225/155)
30 pistols 
40 push ups
30 pull ups
By Matt Seliger on 2/12/2017 9:18 PM

 Skill - 3 Pos clean

1 High Hang + 1 Hang + 1 Low Hang Squat clean
- start light and Build
 
WOD - Tabata (8 RD's :20 on / :10 rest)
Tabata Burpees
1 Min Rest
Tabata Sit ups
1 Min Rest
Tabata Air Squats
By Matt Seliger on 2/12/2017 9:17 PM

 Strength - 4 Sets

8 OH Squat
-start @ 60% of Snatch max and Build
12 GHD Sit ups
 
WOD 1 - 6 min AMRAP
15 WB (20/14)
15 Pull ups (C2B for RX+)
 
-2 min Rest
 
WOD - 4RFT
20 Push ups
15 Slamball (50/30)
 
Exit- skill work and Stretch
By Matt Seliger on 2/12/2017 9:16 PM

 WOD - "True Grit"

2000m row for Time
- After first minute start "death by" Thrusters (95/65)
1:00 mark - 1 Thruster
2:00 Mark - 2 Thrusters
* For Class We Will set the cap for Thrusters at 12. If you havn't finished 2000m row by 12 then you will do 12 Thrusters then finish out the row.
 
Exit: 3 sets
L-sit Holds - Accumulate :30 for Set
HS Hold - Accumulate :30 for Set
15 Hip Ext
By Matt Seliger on 2/12/2017 9:14 PM

 Skill - Snatch -15 Min Clock

- 0-12:00 - Squat Snatch
3 Singles @ 60%
3 Singles @ 70% 
3 Singles @ 80%
3 Singles @ 85%
2 Singles @ 90%
At 12:00 Mark
Max Power Snatch at 50%
13:00-14:00 Rest
At 14:00 Mark 
Max Power Snatch at 50%
 
WOD - 12 Min AMRAP
50 D.U
30 KB Swings (53/35)
15 T2B
 
Exit: Stretch
  

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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 2/12/2017 9:25 PM

 Skill - OTM x11

Every :30 1 Snatch + 1 OH Squat
0-3 @ 55% of Snatch Max
3-4 rest and Change weight
4-7 @ 60% of Snatch Max
7-8 rest and change weight
8-11 @ 65% of Snatch Max
 
WOD 1 -6 Min AMRAP
10 Pull ups
10 Burpees
 
- 4 Min Rest
 
WOD 2 - 8 Min AMRAP
15 Cal Row
15 Box Jumps (24/21)
By Matt Seliger on 2/12/2017 9:24 PM

 Strength- 4 sets

10 KB Walking Lunge each leg 
Max Pull ups
 
WOD - 10 Min AMRAP
20 WB (20/14)
15 T2B
10 Box Jumps (24/21
 
Exit : Stretch
By Matt Seliger on 2/12/2017 9:23 PM

 WOD 1- 10 Min Find Max Wgt of Complex

1 Squat Clean + 1 Hang clean + 1 Push Jerk + 1 Split Jerk
-3 min rest and set up
 
WOD 2 - 6 Min AMRAP
5 Power Cleans (155/105)
10 HSPU
-3 Min Rest
 
WOD - 6 Min AMRAP
1 Snatch @ 70% of max
20 D.U
 
Exit: Stretch
By Matt Seliger on 2/12/2017 9:22 PM

 WOD - For Time

Men 4000m row
Women 3500 row
*2 Rope climbs Every 500m row
 
Exit: Bridge Series and Stretch
By Matt Seliger on 2/12/2017 9:21 PM

 WOD - For Time (and For Stephanie's Birthday!)

43 Slamball (50/30)
43 WB (20/14)
43 Hang Power clean (95/65)
43 Front Squats (95/65) 
43 KB Swings (53/35)
43 Burpees
43 Slamball Box Step overs (21)
 
Exit : skill work and Stretch
By Matt Seliger on 2/12/2017 9:19 PM

 Skill - 8 min clock 

5x3 Tap-n-Go snatch
Build to heavy set
Strength- 8 min clock
5x3 Thruster
- build to heavy set
 
WOD- For Time
30 GHD sit ups
40 deadlifts (225/155)
30 pistols 
40 push ups
30 pull ups
By Matt Seliger on 2/12/2017 9:18 PM

 Skill - 3 Pos clean

1 High Hang + 1 Hang + 1 Low Hang Squat clean
- start light and Build
 
WOD - Tabata (8 RD's :20 on / :10 rest)
Tabata Burpees
1 Min Rest
Tabata Sit ups
1 Min Rest
Tabata Air Squats
By Matt Seliger on 2/12/2017 9:17 PM

 Strength - 4 Sets

8 OH Squat
-start @ 60% of Snatch max and Build
12 GHD Sit ups
 
WOD 1 - 6 min AMRAP
15 WB (20/14)
15 Pull ups (C2B for RX+)
 
-2 min Rest
 
WOD - 4RFT
20 Push ups
15 Slamball (50/30)
 
Exit- skill work and Stretch
By Matt Seliger on 2/12/2017 9:16 PM

 WOD - "True Grit"

2000m row for Time
- After first minute start "death by" Thrusters (95/65)
1:00 mark - 1 Thruster
2:00 Mark - 2 Thrusters
* For Class We Will set the cap for Thrusters at 12. If you havn't finished 2000m row by 12 then you will do 12 Thrusters then finish out the row.
 
Exit: 3 sets
L-sit Holds - Accumulate :30 for Set
HS Hold - Accumulate :30 for Set
15 Hip Ext
By Matt Seliger on 2/12/2017 9:14 PM

 Skill - Snatch -15 Min Clock

- 0-12:00 - Squat Snatch
3 Singles @ 60%
3 Singles @ 70% 
3 Singles @ 80%
3 Singles @ 85%
2 Singles @ 90%
At 12:00 Mark
Max Power Snatch at 50%
13:00-14:00 Rest
At 14:00 Mark 
Max Power Snatch at 50%
 
WOD - 12 Min AMRAP
50 D.U
30 KB Swings (53/35)
15 T2B
 
Exit: Stretch
  

 

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Terre Haute, IN 47804

(812) 238-7848

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