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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 11/30/2016 9:40 PM

 Skill - OTM x 6

3 Hang Power Snatch + 3 OH Squats
- 50-60% of Snatch Max
 
Strength - 3 sets
10 Split stance strict press (5 each leg)
5 Wgt Pistols each leg
 
WOD - For Time
15-12-9-6-3
Front Squats (115/75)
T2B
By Matt Seliger on 11/30/2016 9:37 PM

 Friday November 25th

 
WOD 1 - OTM x 12
3 Power cleans
3 Front Squats 
3 SH2OH
- Recommended Weight (Men-115-155/ Women 65-105
 
WOD 2 - 8 Min AMRAP
15 KB Swings (53/35)
10 Burpees
 
WOD 3 - 8 Min AMRAP
10 Cal Row
10 Box Jumps (24/21)
By Matt Seliger on 11/30/2016 9:35 PM

 WOD - 40 Min AMRAP

Score= total Points
- Can't Repeat movements "back to back"
-Bar Weights are 95/65
-5 Points
20 GHD Sit ups
12 Power Snatch
12 OH Squat
12 C&J 
15 Thrusters
20 Back Squats
30 Deadlifts
20 WB
20 T2B
30 KB Swings
15 Pull ups
10 C2B pull ups
4 Bar Muscle Ups
3 Ring Muscle Ups
4 Rope Climbs
10 Burpee Box Jumps
-7 POINTS
200m Slamball Run
35 Push ups
60 Air Squats
40 Sit ups
50 Lunges
350/300m Row
5 Rope climbs
-10 POINTS
650m/575m Row
7 Rope climbs
-15 POINTS
1000m/900m Row
400m SlamBall Run
By Matt Seliger on 11/30/2016 9:34 PM

 Skill - Every 2 minutes x10

2 Snatches round
Sets 1,2, and 3 @ 70%
Sets 4,5, and 6 @ 80%
Sets 7 and 8 @85% 
Sets 9 and 10 @ 90%
 
WOD 10 Min AMRAP
15 WB (20/14)
10 pull ups
5 Power Cleans (155/105)
 
Exit: Stretch
By Matt Seliger on 11/30/2016 9:33 PM

 Strength - 5 sets

8 Back squats
Max HS push ups
 
WOD - 8 MIN AMRAP
20 BB OH Lunges (65/45)
15 Cal Row
3 min rest
 
WOD 2 - 6 Min AMRAP
15 Sit ups 
10 Slamball (50/30)
5 Burpee
By Matt Seliger on 11/30/2016 9:32 PM

 Strength - 4 sets

Max Strict pull ups or 10 pull ups
Max Ring/Rig Dips or 10 dips
 
WOD - For Time
2000m Row 
- 7 Burpees every 2 minutes
By Matt Seliger on 11/30/2016 9:30 PM

 Skill- OTM x 12

MIN 1 : Max Pistols in :30
Min 2: Max GHD sit ups in :30
Min 3: Max D.U in :30
 
WOD - 4 RFT
400
15 HR Push ups
By Matt Seliger on 11/30/2016 9:28 PM

 Skill - 6 sets

5 T-n-G Power cleans
- Start @ 50% of 1 rep max
:15 Handstand Hold
 
WOD - For Time
75 thrusters (95/65)
-5 Sit ups OTM
 
Exit : Stretch
By Matt Seliger on 11/30/2016 9:26 PM

 Strength/skill - 4 sets

2 Hang Power Snatch + 2 Hang Squat Snatch
5 High Box Jumps
 
WOD - 6 MIN AMRAP
15 WB (20/14)
20 D.U.
 
- 4 Min Rest
 
WOD 2- for time
10-9-8-7-6-5-4-3-2-1
Deadlifts (155/105)
T2B
By Matt Seliger on 11/13/2016 9:48 PM

 Warm up - 3 rounds

12 PVC OH Squats
3 Wall climbs
:30 Hollow Rocks
12 Super mans
 
Strength - Front Squats
4x5 - 70-80% increasing
1xmax reps @ 40-50%
 
WOD - 10 Min AMRAP
20/16 Cal Row
20 SH2OH ( 115-155/75-105)
Boost Post
35 people reached
  

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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 11/30/2016 9:40 PM

 Skill - OTM x 6

3 Hang Power Snatch + 3 OH Squats
- 50-60% of Snatch Max
 
Strength - 3 sets
10 Split stance strict press (5 each leg)
5 Wgt Pistols each leg
 
WOD - For Time
15-12-9-6-3
Front Squats (115/75)
T2B
By Matt Seliger on 11/30/2016 9:37 PM

 Friday November 25th

 
WOD 1 - OTM x 12
3 Power cleans
3 Front Squats 
3 SH2OH
- Recommended Weight (Men-115-155/ Women 65-105
 
WOD 2 - 8 Min AMRAP
15 KB Swings (53/35)
10 Burpees
 
WOD 3 - 8 Min AMRAP
10 Cal Row
10 Box Jumps (24/21)
By Matt Seliger on 11/30/2016 9:35 PM

 WOD - 40 Min AMRAP

Score= total Points
- Can't Repeat movements "back to back"
-Bar Weights are 95/65
-5 Points
20 GHD Sit ups
12 Power Snatch
12 OH Squat
12 C&J 
15 Thrusters
20 Back Squats
30 Deadlifts
20 WB
20 T2B
30 KB Swings
15 Pull ups
10 C2B pull ups
4 Bar Muscle Ups
3 Ring Muscle Ups
4 Rope Climbs
10 Burpee Box Jumps
-7 POINTS
200m Slamball Run
35 Push ups
60 Air Squats
40 Sit ups
50 Lunges
350/300m Row
5 Rope climbs
-10 POINTS
650m/575m Row
7 Rope climbs
-15 POINTS
1000m/900m Row
400m SlamBall Run
By Matt Seliger on 11/30/2016 9:34 PM

 Skill - Every 2 minutes x10

2 Snatches round
Sets 1,2, and 3 @ 70%
Sets 4,5, and 6 @ 80%
Sets 7 and 8 @85% 
Sets 9 and 10 @ 90%
 
WOD 10 Min AMRAP
15 WB (20/14)
10 pull ups
5 Power Cleans (155/105)
 
Exit: Stretch
By Matt Seliger on 11/30/2016 9:33 PM

 Strength - 5 sets

8 Back squats
Max HS push ups
 
WOD - 8 MIN AMRAP
20 BB OH Lunges (65/45)
15 Cal Row
3 min rest
 
WOD 2 - 6 Min AMRAP
15 Sit ups 
10 Slamball (50/30)
5 Burpee
By Matt Seliger on 11/30/2016 9:32 PM

 Strength - 4 sets

Max Strict pull ups or 10 pull ups
Max Ring/Rig Dips or 10 dips
 
WOD - For Time
2000m Row 
- 7 Burpees every 2 minutes
By Matt Seliger on 11/30/2016 9:30 PM

 Skill- OTM x 12

MIN 1 : Max Pistols in :30
Min 2: Max GHD sit ups in :30
Min 3: Max D.U in :30
 
WOD - 4 RFT
400
15 HR Push ups
By Matt Seliger on 11/30/2016 9:28 PM

 Skill - 6 sets

5 T-n-G Power cleans
- Start @ 50% of 1 rep max
:15 Handstand Hold
 
WOD - For Time
75 thrusters (95/65)
-5 Sit ups OTM
 
Exit : Stretch
By Matt Seliger on 11/30/2016 9:26 PM

 Strength/skill - 4 sets

2 Hang Power Snatch + 2 Hang Squat Snatch
5 High Box Jumps
 
WOD - 6 MIN AMRAP
15 WB (20/14)
20 D.U.
 
- 4 Min Rest
 
WOD 2- for time
10-9-8-7-6-5-4-3-2-1
Deadlifts (155/105)
T2B
By Matt Seliger on 11/13/2016 9:48 PM

 Warm up - 3 rounds

12 PVC OH Squats
3 Wall climbs
:30 Hollow Rocks
12 Super mans
 
Strength - Front Squats
4x5 - 70-80% increasing
1xmax reps @ 40-50%
 
WOD - 10 Min AMRAP
20/16 Cal Row
20 SH2OH ( 115-155/75-105)
Boost Post
35 people reached
  

 

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Terre Haute, IN 47804

(812) 238-7848

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