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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 9/11/2016 8:50 PM

 Strength - 5 sets

6 Front Squats (70-80%
6 Push Press ( 85-95% of strict press max) - from the floor
 
WOD - 3 RFT
400 M Run
12 Burpee Box Jumps
20 KB Swings (53/35)
 
Exit: 4 Minutes of Max D.U 
By Matt Seliger on 9/11/2016 8:49 PM

 Strength- 5 sets

10 Dips
5 Dead Lifts (70-80%)
:30 Wgt Bridge
 
WOD - 12 Min AMRAP
20/16 Cal Row
20 Slamball Lunges (50/30)
20 Slamball
By Matt Seliger on 9/11/2016 8:48 PM

 Skill - Cleans

0-3:00 - 9 Squat Cleans @ 60%
3:00 - 6:00 - 7 Squat Cleans @70% 
6:00 - 9:00 - 5 Squat Cleans @80% 
9:00 - 12:00 - 3 Squat Cleans @90%
 
WOD - 6 Min AMRAP
20 KB Swings (53/35)
20 Sit ups
 
- 4 min Rest
 
WOD 2 - Mile for time
 
Exit: Stretch
By Matt Seliger on 9/11/2016 8:46 PM

 Strength - 5 sets

4 Push Jerk (75-85%)
10 GHD sit ups
 
WOD- 7RFT
21 D.U
15 WB (20/14)
9 pull ups
By Matt Seliger on 9/11/2016 8:46 PM

 Strength - 5 sets

4 Push Jerk (75-85%)
10 GHD sit ups
 
WOD- 7RFT
21 D.U
15 WB (20/14)
9 pull ups
By Matt Seliger on 9/11/2016 8:45 PM

 OTM x 8

1 Squat Snatch + 5 OH Squats
 
WOD- 10 Min AMRAP
15/12 Cal Row 
12 Thrusters (95/65)
12 Lateral Bar Burpees
 
Exit: Mobility
By Matt Seliger on 9/11/2016 8:44 PM

 Crossfit Golf - 40 Min Clock

50 Back Squats (115/75) (Par 4)
40 T2B (par 4)
30 HSPU (par 5)
80 D.U or 150 Singles (Par 4)
50 Wall Ball (par 4)
30 pull ups (Par 3)
50 Push ups (Par 4)
30 Hang Power Cleans (115/75) (Par 5)
35 GHD Situps (par 3)
Par 36
Every Break = Stroke
By Matt Seliger on 9/11/2016 8:42 PM

 Strength WOD - 3 RFT

15 Dead lifts (Guys 115-155/ Ladies 65-95)
12 Front Squat
9 SH2OH
 
Conditioning WOD
10 Min AMRAP
15/12 Cal Row
8Burpees
 
Exit: Stretch
By Matt Seliger on 9/11/2016 8:39 PM

 Skill/Strength - 3 sets

5 Snatch balance - 60% of OH Squat
12-15 GHD Sit-ups
12-15 Reverse Hypers
 
WOD
4 Min AMRAP
6 Snatch (135/95)
6 C2B Pull ups
 
-2 Min Rest
 
2 Min AMRAP
Max D.U
-2 min rest
 
4 Min AMRAP
10 Snatch (95/65)
10 Pull ups
- 2min rest
 
2 Min AMRAP
Max D.U
By Matt Seliger on 9/11/2016 8:06 PM

 Strength - 7 sets

3 Pause Back Squats @ 70-80% (3 second pause)
5 Ring rows (3 second Hold) w/ false Grip
 
WOD - 12 Min AMRAP
25 WB (20/14)
20 Cal Row
15 Power Cleans (115/75)
 
Exit: Mobility
  

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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 9/11/2016 8:50 PM

 Strength - 5 sets

6 Front Squats (70-80%
6 Push Press ( 85-95% of strict press max) - from the floor
 
WOD - 3 RFT
400 M Run
12 Burpee Box Jumps
20 KB Swings (53/35)
 
Exit: 4 Minutes of Max D.U 
By Matt Seliger on 9/11/2016 8:49 PM

 Strength- 5 sets

10 Dips
5 Dead Lifts (70-80%)
:30 Wgt Bridge
 
WOD - 12 Min AMRAP
20/16 Cal Row
20 Slamball Lunges (50/30)
20 Slamball
By Matt Seliger on 9/11/2016 8:48 PM

 Skill - Cleans

0-3:00 - 9 Squat Cleans @ 60%
3:00 - 6:00 - 7 Squat Cleans @70% 
6:00 - 9:00 - 5 Squat Cleans @80% 
9:00 - 12:00 - 3 Squat Cleans @90%
 
WOD - 6 Min AMRAP
20 KB Swings (53/35)
20 Sit ups
 
- 4 min Rest
 
WOD 2 - Mile for time
 
Exit: Stretch
By Matt Seliger on 9/11/2016 8:46 PM

 Strength - 5 sets

4 Push Jerk (75-85%)
10 GHD sit ups
 
WOD- 7RFT
21 D.U
15 WB (20/14)
9 pull ups
By Matt Seliger on 9/11/2016 8:46 PM

 Strength - 5 sets

4 Push Jerk (75-85%)
10 GHD sit ups
 
WOD- 7RFT
21 D.U
15 WB (20/14)
9 pull ups
By Matt Seliger on 9/11/2016 8:45 PM

 OTM x 8

1 Squat Snatch + 5 OH Squats
 
WOD- 10 Min AMRAP
15/12 Cal Row 
12 Thrusters (95/65)
12 Lateral Bar Burpees
 
Exit: Mobility
By Matt Seliger on 9/11/2016 8:44 PM

 Crossfit Golf - 40 Min Clock

50 Back Squats (115/75) (Par 4)
40 T2B (par 4)
30 HSPU (par 5)
80 D.U or 150 Singles (Par 4)
50 Wall Ball (par 4)
30 pull ups (Par 3)
50 Push ups (Par 4)
30 Hang Power Cleans (115/75) (Par 5)
35 GHD Situps (par 3)
Par 36
Every Break = Stroke
By Matt Seliger on 9/11/2016 8:42 PM

 Strength WOD - 3 RFT

15 Dead lifts (Guys 115-155/ Ladies 65-95)
12 Front Squat
9 SH2OH
 
Conditioning WOD
10 Min AMRAP
15/12 Cal Row
8Burpees
 
Exit: Stretch
By Matt Seliger on 9/11/2016 8:39 PM

 Skill/Strength - 3 sets

5 Snatch balance - 60% of OH Squat
12-15 GHD Sit-ups
12-15 Reverse Hypers
 
WOD
4 Min AMRAP
6 Snatch (135/95)
6 C2B Pull ups
 
-2 Min Rest
 
2 Min AMRAP
Max D.U
-2 min rest
 
4 Min AMRAP
10 Snatch (95/65)
10 Pull ups
- 2min rest
 
2 Min AMRAP
Max D.U
By Matt Seliger on 9/11/2016 8:06 PM

 Strength - 7 sets

3 Pause Back Squats @ 70-80% (3 second pause)
5 Ring rows (3 second Hold) w/ false Grip
 
WOD - 12 Min AMRAP
25 WB (20/14)
20 Cal Row
15 Power Cleans (115/75)
 
Exit: Mobility