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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 1/29/2015 9:17 PM

 Strength

Dead Lift 5x5 @ 70-80%
-Increasing sets
HSPU 4 x Max
 
WOD 5RFT
15 WB (20/14)
12 Pull ups
9 Thrusters (95/65)
200m Run
By Matt Seliger on 1/28/2015 9:15 PM

 Strength OTM x 12 Min

0-3 OTM
5 Push Jerk @ 70% Jerk Max
4-7 OTM
2x 1 Power Clean, 1 Squat Clean @ 65% Clean Max
8-11
3 C&J @ 70% C&J Max
 
WOD 4RFT
8 Power Snatch (95/65)
12 Box Jumps (24/21)
16 KB Swings (53/35)
By Matt Seliger on 1/27/2015 9:13 PM

 Strength 0T2M x 14 min

2 Front Squats @ 87.5-92.5%
 
WOD - For Time
80 D.U
15 Power Clean (125/85)
12 T2B
9 Burpees
60 D.U
15 Power Clean
12 T2B
9 Burpees
40 D.U
15 Power Cleans 
12 T2B
9 Burpees
By Matt Seliger on 1/27/2015 9:12 PM
Strength 
OTM x 10 min
1 Snatch every :30
 
WOD
1000m row for time
-3 minute rest
3 RFT
10 OH BB Lunges (55/35)
10 C2B Pull ups
10 Slamball (50/30)
By Matt Seliger on 1/25/2015 7:31 PM

 Strength

Clean Pulls 3x3
Front Squat 3x5
TnG Squat Cleans 3x3
 
WOD - 10 min AMRAP
5 thrusters (115/75)
10 Box Jump overs (24/21)
15sit ups
By Matt Seliger on 1/22/2015 8:48 PM
Strength - 15 minutes
Clean
-Work up to a heavy single
 
WOD - For Time
1-15 WB (20/15)
15-1 Burpees
 
Exit - 3 Sets of each
6-8 Supine Ring Rows or Weighted pull-ups
6-8 Good mornings
6-8 Weight GHD Hip Ext.
By Matt Seliger on 1/21/2015 9:11 PM

 Strength - 10 minutes

Every :30 for 6 minutes
1 Power snatch/
1 Hang Squat Snatch
* Weight can increase but needs to be light for Technique
4 minutes
Snatch - Heavy increasing singles
 
WOD - "Nancy"
5 RFT
400m run
15 OH Squats (95/65)
 
Exit - 1 round of Max Unbroken WB (20/14)
By Matt Seliger on 1/20/2015 8:49 PM

 Strength - EMOM x12

1 Back Squat at 85%
5HSPU
 
WOD - 20min AMRAP
2 Dead Lifts (275/185)
10situps
(then 1 rd of Cindy)
5 pull ups
10 push ups
15 air squats
By Matt Seliger on 1/20/2015 8:47 PM

 Strength - EMOM x 9min

Min 1-3
x3 Strict Press
Min 4-6
x4 Push Press 
Min 7-9
x5 Push Jerk
 
WOD - 3RFT
9 SDHP (95/65)
15 Slamball (50/30)
21 Pull ups
By Matt Seliger on 1/18/2015 8:19 PM

 Skill - EMOM x5min

3 High Box Jumps 
 
Strength - EMOM x7min Ascending ladder
20 D.U , 1 PC (115-175/75-105)
20 D.U, 2 PC
....
 
WOD - For time
21 Front Squat (135/95)
21 KB Swings
200m Run
15 Front Squat
15 KB Swings
200m run
9 Front Squat
9 KB Swings
  

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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 1/29/2015 9:17 PM

 Strength

Dead Lift 5x5 @ 70-80%
-Increasing sets
HSPU 4 x Max
 
WOD 5RFT
15 WB (20/14)
12 Pull ups
9 Thrusters (95/65)
200m Run
By Matt Seliger on 1/28/2015 9:15 PM

 Strength OTM x 12 Min

0-3 OTM
5 Push Jerk @ 70% Jerk Max
4-7 OTM
2x 1 Power Clean, 1 Squat Clean @ 65% Clean Max
8-11
3 C&J @ 70% C&J Max
 
WOD 4RFT
8 Power Snatch (95/65)
12 Box Jumps (24/21)
16 KB Swings (53/35)
By Matt Seliger on 1/27/2015 9:13 PM

 Strength 0T2M x 14 min

2 Front Squats @ 87.5-92.5%
 
WOD - For Time
80 D.U
15 Power Clean (125/85)
12 T2B
9 Burpees
60 D.U
15 Power Clean
12 T2B
9 Burpees
40 D.U
15 Power Cleans 
12 T2B
9 Burpees
By Matt Seliger on 1/27/2015 9:12 PM
Strength 
OTM x 10 min
1 Snatch every :30
 
WOD
1000m row for time
-3 minute rest
3 RFT
10 OH BB Lunges (55/35)
10 C2B Pull ups
10 Slamball (50/30)
By Matt Seliger on 1/25/2015 7:31 PM

 Strength

Clean Pulls 3x3
Front Squat 3x5
TnG Squat Cleans 3x3
 
WOD - 10 min AMRAP
5 thrusters (115/75)
10 Box Jump overs (24/21)
15sit ups
By Matt Seliger on 1/22/2015 8:48 PM
Strength - 15 minutes
Clean
-Work up to a heavy single
 
WOD - For Time
1-15 WB (20/15)
15-1 Burpees
 
Exit - 3 Sets of each
6-8 Supine Ring Rows or Weighted pull-ups
6-8 Good mornings
6-8 Weight GHD Hip Ext.
By Matt Seliger on 1/21/2015 9:11 PM

 Strength - 10 minutes

Every :30 for 6 minutes
1 Power snatch/
1 Hang Squat Snatch
* Weight can increase but needs to be light for Technique
4 minutes
Snatch - Heavy increasing singles
 
WOD - "Nancy"
5 RFT
400m run
15 OH Squats (95/65)
 
Exit - 1 round of Max Unbroken WB (20/14)
By Matt Seliger on 1/20/2015 8:49 PM

 Strength - EMOM x12

1 Back Squat at 85%
5HSPU
 
WOD - 20min AMRAP
2 Dead Lifts (275/185)
10situps
(then 1 rd of Cindy)
5 pull ups
10 push ups
15 air squats
By Matt Seliger on 1/20/2015 8:47 PM

 Strength - EMOM x 9min

Min 1-3
x3 Strict Press
Min 4-6
x4 Push Press 
Min 7-9
x5 Push Jerk
 
WOD - 3RFT
9 SDHP (95/65)
15 Slamball (50/30)
21 Pull ups
By Matt Seliger on 1/18/2015 8:19 PM

 Skill - EMOM x5min

3 High Box Jumps 
 
Strength - EMOM x7min Ascending ladder
20 D.U , 1 PC (115-175/75-105)
20 D.U, 2 PC
....
 
WOD - For time
21 Front Squat (135/95)
21 KB Swings
200m Run
15 Front Squat
15 KB Swings
200m run
9 Front Squat
9 KB Swings