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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 8/20/2019 9:22 AM

 Tuesday August 20th

 

Warm up - 2 sets

10 bird dogs each side

10 band pullovers

 

Strength 

4x5 deadlifts

Then 3 sets

8 DB strict press

12 DB Rows

 

WOD - 4 RFT

200 meter run

12 DB Snatches

50 ft DB OH lunge

By Matt Seliger on 8/20/2019 9:21 AM

 Monday August 19th

 
Warm up - 3 rounds
:30 second goblet squat hold
50 ft duck walk (maybe race each other 🤣)
3 strict press/push press/push jerk
 
EMOM - X10
First 5 minutes
2 squat cleans + 2 push jerks (clean/clean then jerk/jerk)
REST/Change weight if needed
1 squat clean + 4 front squats
 
WOD - Every 4 minutes x 4 rounds
20/18 cal row
1 Round of "The Chief"
3 power cleans (135/95)
6 pushups
9 air squats
By Matt Seliger on 8/20/2019 9:20 AM

 Friday August 16th

 
Warm up- 3 sets
:30 ski erg
4 bar power snatch
4 snatch balance
 
Skill-OTM x10
Power snatch + squat snatch
*start at 65% and build every two minutes
 
WOD- 15.5
For Time
 27-21-15-9
Calorie row
Thrusters (95/65)
*Use weight that you can perform big sets with
By Matt Seliger on 8/20/2019 9:19 AM

 Thursday August 15th

 
Skill- 3 sets
Kb Goblet squat and Hold- accumulate :30
HS Hold:30 hold
Wgt side bridge :30each side
Single arm farmers walk 75ft each arm
 
WOD 1 5 minute AMRAP 
7 WB(20/14)
7 box jumps
 
3 minutes rest
 
WOD 2 5 minute AMRAP 
8 pull ups
8 pushups
8 lunges
 
Exit stretch
By Matt Seliger on 8/20/2019 9:18 AM

 Wednesday August 14th 

 
Warm up- 3 rounds 
100m sprint
8 plate good morning
6 push ups
 
Strength 
Deadlifts x5,5,3,3,2,2
GHD sit ups 5x10 ghd sit ups
 
Wod for time
200 m run
50/42 cal ski erg
20 burpees 
200m run
50/42 cal air dyne
20 burpees 
200 m run
By Matt Seliger on 8/20/2019 9:17 AM

 Tuesday August 13th 

 
Warm up- 3 rounds
50 single Unders
5 bar split jerks
 
Skill - 5 sets
4 clean and split jerks 
55-70% of max. Keep fairly light to moderate  to work on split jerk technique
 
WOD- 4RFT
12 t2b
12 DB squats (50/35)
40 D.U
 
Rx+
18 t2b
18 DB squats 
60 D.U
By Matt Seliger on 8/20/2019 9:11 AM

 Monday August 12th

 
Warm up - 2 rounds
5 each Mountain climbers
2 wall walks
8 hang power snatch
8 (3each) OH reverse lunges
 
Stength- 4 sets 
8 back squats 55-70%
8-12 HSPU *do feet or knees on box, or plate assisted HSPU
 
WOD 12 min AMRAP 
15 cal row 
12 lateral bar burpees
9 power snatch (95-135/65-95)
By Matt Seliger on 8/20/2019 9:09 AM

 Thursday August 8th

 
4 sets 
:20 HS Hold
10 GHD Situps
10 Hip Extensions
 
WOD - 4 rounds 
At 0:00, 4:00, 8:00, and 12:00
15 thrusters
12 pullups
9 lateral bar burpees
By Matt Seliger on 8/20/2019 9:09 AM

 Friday August 9th

 
Warm up - 3 rounds 
Squat and reach x 5 each
Band pull aparts x 10
Push-up to V x 5 
 
Strength - 3 sets 
8 DB floor press with glute bridge 
12 ring rows (as hard as possible)
 
800 meter run 
40 wallballs 
20 cal ski/air dyne*
10 power cleans (185/105)
20 cal ski/air dyne*
40 wallballs 
800 meter run 
 
*some of you may do air dyne first, depending on class size.
By Matt Seliger on 8/20/2019 9:06 AM

 Wednesday August 7th 

 
Warm up 3 sets
5 bar hang snatches
5 snatch balances
8 KB Swings
 
EMOM x 8 
alternating between 
2 Hang power snatches + 1 power snatch
and 
2 hang squat snatches + 1 squat snatch
 
WOD - 10 minute AmRap
3 OH Squats (96-65)
3 T2B 
 
Reps Increase by 3 each round
  

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 8/20/2019 9:22 AM

 Tuesday August 20th

 

Warm up - 2 sets

10 bird dogs each side

10 band pullovers

 

Strength 

4x5 deadlifts

Then 3 sets

8 DB strict press

12 DB Rows

 

WOD - 4 RFT

200 meter run

12 DB Snatches

50 ft DB OH lunge

By Matt Seliger on 8/20/2019 9:21 AM

 Monday August 19th

 
Warm up - 3 rounds
:30 second goblet squat hold
50 ft duck walk (maybe race each other 🤣)
3 strict press/push press/push jerk
 
EMOM - X10
First 5 minutes
2 squat cleans + 2 push jerks (clean/clean then jerk/jerk)
REST/Change weight if needed
1 squat clean + 4 front squats
 
WOD - Every 4 minutes x 4 rounds
20/18 cal row
1 Round of "The Chief"
3 power cleans (135/95)
6 pushups
9 air squats
By Matt Seliger on 8/20/2019 9:20 AM

 Friday August 16th

 
Warm up- 3 sets
:30 ski erg
4 bar power snatch
4 snatch balance
 
Skill-OTM x10
Power snatch + squat snatch
*start at 65% and build every two minutes
 
WOD- 15.5
For Time
 27-21-15-9
Calorie row
Thrusters (95/65)
*Use weight that you can perform big sets with
By Matt Seliger on 8/20/2019 9:19 AM

 Thursday August 15th

 
Skill- 3 sets
Kb Goblet squat and Hold- accumulate :30
HS Hold:30 hold
Wgt side bridge :30each side
Single arm farmers walk 75ft each arm
 
WOD 1 5 minute AMRAP 
7 WB(20/14)
7 box jumps
 
3 minutes rest
 
WOD 2 5 minute AMRAP 
8 pull ups
8 pushups
8 lunges
 
Exit stretch
By Matt Seliger on 8/20/2019 9:18 AM

 Wednesday August 14th 

 
Warm up- 3 rounds 
100m sprint
8 plate good morning
6 push ups
 
Strength 
Deadlifts x5,5,3,3,2,2
GHD sit ups 5x10 ghd sit ups
 
Wod for time
200 m run
50/42 cal ski erg
20 burpees 
200m run
50/42 cal air dyne
20 burpees 
200 m run
By Matt Seliger on 8/20/2019 9:17 AM

 Tuesday August 13th 

 
Warm up- 3 rounds
50 single Unders
5 bar split jerks
 
Skill - 5 sets
4 clean and split jerks 
55-70% of max. Keep fairly light to moderate  to work on split jerk technique
 
WOD- 4RFT
12 t2b
12 DB squats (50/35)
40 D.U
 
Rx+
18 t2b
18 DB squats 
60 D.U
By Matt Seliger on 8/20/2019 9:11 AM

 Monday August 12th

 
Warm up - 2 rounds
5 each Mountain climbers
2 wall walks
8 hang power snatch
8 (3each) OH reverse lunges
 
Stength- 4 sets 
8 back squats 55-70%
8-12 HSPU *do feet or knees on box, or plate assisted HSPU
 
WOD 12 min AMRAP 
15 cal row 
12 lateral bar burpees
9 power snatch (95-135/65-95)
By Matt Seliger on 8/20/2019 9:09 AM

 Thursday August 8th

 
4 sets 
:20 HS Hold
10 GHD Situps
10 Hip Extensions
 
WOD - 4 rounds 
At 0:00, 4:00, 8:00, and 12:00
15 thrusters
12 pullups
9 lateral bar burpees
By Matt Seliger on 8/20/2019 9:09 AM

 Friday August 9th

 
Warm up - 3 rounds 
Squat and reach x 5 each
Band pull aparts x 10
Push-up to V x 5 
 
Strength - 3 sets 
8 DB floor press with glute bridge 
12 ring rows (as hard as possible)
 
800 meter run 
40 wallballs 
20 cal ski/air dyne*
10 power cleans (185/105)
20 cal ski/air dyne*
40 wallballs 
800 meter run 
 
*some of you may do air dyne first, depending on class size.
By Matt Seliger on 8/20/2019 9:06 AM

 Wednesday August 7th 

 
Warm up 3 sets
5 bar hang snatches
5 snatch balances
8 KB Swings
 
EMOM x 8 
alternating between 
2 Hang power snatches + 1 power snatch
and 
2 hang squat snatches + 1 squat snatch
 
WOD - 10 minute AmRap
3 OH Squats (96-65)
3 T2B 
 
Reps Increase by 3 each round
  

 

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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