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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 11/26/2019 10:39 AM

 Tuesday November 26th

 
Strength- 3 sets
50 ft Db Walking lunge 
:30 Hs Hold 
10-15 GHD sit ups 
10-15 hip ext
 
WOD - For time
30/24 cal ski erg
50 D.U
30/24 cal air dyne
50 D.U
30 2 DB C&J (50’s/35’s)
50 D.U
 
Exit - stretch
By Matt Seliger on 11/26/2019 10:38 AM

 Monday November 25th

 
Skill-15 minutes.
5 squats cleans @ 50%
5 @ 60%
3 @ 70%
2 @ 80%
Build to heavy single
 
WOD - 15 min AMRAP
10 cal row 
1 round of Cindy (5 pull ups / 10 push ups/ 15 air squats) (40 reps)
 
20 cal row
2 rounds of Cindy (80 reps -120 total)
 
30 cal row 
3 rounds of Cindy (120 reps - 240 total)
 
40 cal row
4 rounds  of Cindy(160 reps - 400 total
 
50 cal row 
5 rounds of Cindy (200 reps - 600 total)
By Matt Seliger on 11/26/2019 10:37 AM

 Friday November 22nd 

 
Strength - 3 sets 
5 deadlifts 
10 hanging leg raises 
 
WOD - 3 RFT 
21 cal row 
15 push-ups 
9 snatches (75-135/55-95)
By Matt Seliger on 11/26/2019 10:36 AM

 Wednesday November 20th 

 
Skill - Snatch + OH squat 
EMOM x 6 
2 snatch singles - light to moderate build
EMOM x 6 
5 OH squats - from the floor
 
WOD - 30/25 cal air dyne/ski erg buy in
4 rounds 
10 deadlifts (155-225/105-155)
8 T2B 
4 HSPU
30/25 cal air dyne/ski erg buy out
By Matt Seliger on 11/26/2019 10:36 AM

 Thursday November 21st 

 
Strength - 4 sets 
6-8 back squats 
8 SA OH press 
:20 hollow hold 
:20 Superman hold 
 
WOD - 15 minute AmRap 
10 box jumps 
30 DU 
10 Hang squat cleans (135/95)
30 DU
By Matt Seliger on 11/26/2019 10:35 AM

 Tuesday November 19th 

 
4 sets 
10 alternating step ups (5 each)
10 reverse hypers 
15 pull aparts 
10 SA DB bench 
 
WOD - 10 minute AmRap
1,2,3,4....wallballs 
Bar facing burpees
By Matt Seliger on 11/26/2019 10:34 AM

 Monday November 18th

 
Clean and Jerk Complex - 5 sets, build
1 squat clean + 1 front sqaut + 1 jerk + 1 clean and jerk
 
WOD - 15 minute AmRap
10 DB Snatches
15 Pullups
20/18 Cal Row
 
Exit: Work on a weakness. Kipping, DU, intervals. Not sure how/where to start, ASK! 
 
Happy Monday yall!
By Matt Seliger on 11/26/2019 10:32 AM

 Thursday November 14th 

 
Strength- 4 sets
8 bench press 
8-10 strict pull-ups 
 
WOD -8 RFT 
5 Deadlifts (185-225/125-155)
12 air squats 
 
Exit stretch
By Matt Seliger on 11/26/2019 10:32 AM

 Friday November 15th 

 
Skill- 6 sets
1 clean 3 split jerks from floor
 
WOD 15 min clock 
45/55 cal ski buy in
 
Then AMRAP of 
1 rope climb 
3 snatch (115-155/75-105)
6 lateral bar burpees 
12 WB (20/14) go heavy if you can(30/20)
By Matt Seliger on 11/26/2019 10:31 AM

 Wednesday November 13th

 
Strength- 4 sets 
10 OH squats
 
WOD - 3RFT
25/20 cal row
15 T2B 
12 BBJO (24/20)
  

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 11/26/2019 10:39 AM

 Tuesday November 26th

 
Strength- 3 sets
50 ft Db Walking lunge 
:30 Hs Hold 
10-15 GHD sit ups 
10-15 hip ext
 
WOD - For time
30/24 cal ski erg
50 D.U
30/24 cal air dyne
50 D.U
30 2 DB C&J (50’s/35’s)
50 D.U
 
Exit - stretch
By Matt Seliger on 11/26/2019 10:38 AM

 Monday November 25th

 
Skill-15 minutes.
5 squats cleans @ 50%
5 @ 60%
3 @ 70%
2 @ 80%
Build to heavy single
 
WOD - 15 min AMRAP
10 cal row 
1 round of Cindy (5 pull ups / 10 push ups/ 15 air squats) (40 reps)
 
20 cal row
2 rounds of Cindy (80 reps -120 total)
 
30 cal row 
3 rounds of Cindy (120 reps - 240 total)
 
40 cal row
4 rounds  of Cindy(160 reps - 400 total
 
50 cal row 
5 rounds of Cindy (200 reps - 600 total)
By Matt Seliger on 11/26/2019 10:37 AM

 Friday November 22nd 

 
Strength - 3 sets 
5 deadlifts 
10 hanging leg raises 
 
WOD - 3 RFT 
21 cal row 
15 push-ups 
9 snatches (75-135/55-95)
By Matt Seliger on 11/26/2019 10:36 AM

 Wednesday November 20th 

 
Skill - Snatch + OH squat 
EMOM x 6 
2 snatch singles - light to moderate build
EMOM x 6 
5 OH squats - from the floor
 
WOD - 30/25 cal air dyne/ski erg buy in
4 rounds 
10 deadlifts (155-225/105-155)
8 T2B 
4 HSPU
30/25 cal air dyne/ski erg buy out
By Matt Seliger on 11/26/2019 10:36 AM

 Thursday November 21st 

 
Strength - 4 sets 
6-8 back squats 
8 SA OH press 
:20 hollow hold 
:20 Superman hold 
 
WOD - 15 minute AmRap 
10 box jumps 
30 DU 
10 Hang squat cleans (135/95)
30 DU
By Matt Seliger on 11/26/2019 10:35 AM

 Tuesday November 19th 

 
4 sets 
10 alternating step ups (5 each)
10 reverse hypers 
15 pull aparts 
10 SA DB bench 
 
WOD - 10 minute AmRap
1,2,3,4....wallballs 
Bar facing burpees
By Matt Seliger on 11/26/2019 10:34 AM

 Monday November 18th

 
Clean and Jerk Complex - 5 sets, build
1 squat clean + 1 front sqaut + 1 jerk + 1 clean and jerk
 
WOD - 15 minute AmRap
10 DB Snatches
15 Pullups
20/18 Cal Row
 
Exit: Work on a weakness. Kipping, DU, intervals. Not sure how/where to start, ASK! 
 
Happy Monday yall!
By Matt Seliger on 11/26/2019 10:32 AM

 Thursday November 14th 

 
Strength- 4 sets
8 bench press 
8-10 strict pull-ups 
 
WOD -8 RFT 
5 Deadlifts (185-225/125-155)
12 air squats 
 
Exit stretch
By Matt Seliger on 11/26/2019 10:32 AM

 Friday November 15th 

 
Skill- 6 sets
1 clean 3 split jerks from floor
 
WOD 15 min clock 
45/55 cal ski buy in
 
Then AMRAP of 
1 rope climb 
3 snatch (115-155/75-105)
6 lateral bar burpees 
12 WB (20/14) go heavy if you can(30/20)
By Matt Seliger on 11/26/2019 10:31 AM

 Wednesday November 13th

 
Strength- 4 sets 
10 OH squats
 
WOD - 3RFT
25/20 cal row
15 T2B 
12 BBJO (24/20)
  

 

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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