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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 6/30/2015 2:15 PM

Strength - OTM x 14
E: 3 Squat Snatches 65-80%...
O: 4 High Box Jumps

WOD - 4RFT
20/16 Cal Row
15 SH2OH (115/75)
12 T2B

Exit: Ankle and Shoulder Mobility

By Matt Seliger on 6/30/2015 2:14 PM

Strength
3x5 Front Squat @70-80%
3x5 Dead Lift @70-80%...
3x3 Hang squat Clean
- After Each Set - Max Unkbroken Pull ups

WOD - For Time
1000m Row
400m run
100 D.U
80 Air Squats
60 sit ups
40 WB (20/14)
20 Burpees

By Matt Seliger on 6/30/2015 2:13 PM

Squat Clean + Fr Squat
0-4 @ 60%
5-9 @ 70%...
10-15 @ 80+%

Snatch Pulls - Heavy
2x3 @ 90% 1RM
3x2 @ 95%

WOD - 5 RFT
20 WB (20/14)
10 Hang Power Clean (155/105)

By Matt Seliger on 6/30/2015 2:12 PM

 Strength
10 super sets
5 deadlifts
5 push press ...
*must use same bar/weight for both movements, build

AMRAP 7
Strict pull-ups
*use band if necessary
then...
7 rounds
7 box jumps (24/20)
7 T2B
7 HSPU

By Matt Seliger on 6/30/2015 2:11 PM

WOD - For Time

3100m row

3.1 mi run

By Matt Seliger on 6/30/2015 2:06 PM

Skill
EMOM x 10
1 snatch, build
Start at 50%...
*technique, no misses

WOD "AIR FORCE"
20 minute cap

20 thrusters (95/65)
20 SDHP
20 push jerks
20 overhead squats
20 front squats

4 burpees @ top of each minute

By Matt Seliger on 6/30/2015 2:05 PM

Strength
10 min find Bench max
10 min find OHS max...
10 min find clean max
Add three scores up for a total.

WOD
For time:
200m run down/lunge back
100 double unders
50 push-ups

By Matt Seliger on 6/30/2015 2:04 PM

Strength
Speed Back Squats 6x5 @50-60%
6x5 BB RDL

...

WOD
6 min AMRAP
12/10 Cal Row
10 push ups
2 min Rest
6 Min AMRAP
15 D.U
12 SDHP (95/65)

By Matt Seliger on 6/30/2015 10:55 AM

Strength
4x8 Push Press 60-70%
4x10 Hip Ext...
4x8 /strict T2B

WOD - 5RFT
Rx (BW/ 3/4 bw)
5 Dead Lifts
5 Power cleans
5 Hang Squat Cleans

By Matt Seliger on 6/30/2015 10:52 AM

5x5 OH Squat @70-80%
5x3 Snatch Pulls
-Start with Bar at hip and lower slowly with a 6 second count, once bar hits ground then go into your snatch pull

...

WOD-4x4 minute rounds
200m run or 200m row
12 MB cleans (20/14)
12 pull ups
-score is slowest time

  

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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 6/30/2015 2:15 PM

Strength - OTM x 14
E: 3 Squat Snatches 65-80%...
O: 4 High Box Jumps

WOD - 4RFT
20/16 Cal Row
15 SH2OH (115/75)
12 T2B

Exit: Ankle and Shoulder Mobility

By Matt Seliger on 6/30/2015 2:14 PM

Strength
3x5 Front Squat @70-80%
3x5 Dead Lift @70-80%...
3x3 Hang squat Clean
- After Each Set - Max Unkbroken Pull ups

WOD - For Time
1000m Row
400m run
100 D.U
80 Air Squats
60 sit ups
40 WB (20/14)
20 Burpees

By Matt Seliger on 6/30/2015 2:13 PM

Squat Clean + Fr Squat
0-4 @ 60%
5-9 @ 70%...
10-15 @ 80+%

Snatch Pulls - Heavy
2x3 @ 90% 1RM
3x2 @ 95%

WOD - 5 RFT
20 WB (20/14)
10 Hang Power Clean (155/105)

By Matt Seliger on 6/30/2015 2:12 PM

 Strength
10 super sets
5 deadlifts
5 push press ...
*must use same bar/weight for both movements, build

AMRAP 7
Strict pull-ups
*use band if necessary
then...
7 rounds
7 box jumps (24/20)
7 T2B
7 HSPU

By Matt Seliger on 6/30/2015 2:11 PM

WOD - For Time

3100m row

3.1 mi run

By Matt Seliger on 6/30/2015 2:06 PM

Skill
EMOM x 10
1 snatch, build
Start at 50%...
*technique, no misses

WOD "AIR FORCE"
20 minute cap

20 thrusters (95/65)
20 SDHP
20 push jerks
20 overhead squats
20 front squats

4 burpees @ top of each minute

By Matt Seliger on 6/30/2015 2:05 PM

Strength
10 min find Bench max
10 min find OHS max...
10 min find clean max
Add three scores up for a total.

WOD
For time:
200m run down/lunge back
100 double unders
50 push-ups

By Matt Seliger on 6/30/2015 2:04 PM

Strength
Speed Back Squats 6x5 @50-60%
6x5 BB RDL

...

WOD
6 min AMRAP
12/10 Cal Row
10 push ups
2 min Rest
6 Min AMRAP
15 D.U
12 SDHP (95/65)

By Matt Seliger on 6/30/2015 10:55 AM

Strength
4x8 Push Press 60-70%
4x10 Hip Ext...
4x8 /strict T2B

WOD - 5RFT
Rx (BW/ 3/4 bw)
5 Dead Lifts
5 Power cleans
5 Hang Squat Cleans

By Matt Seliger on 6/30/2015 10:52 AM

5x5 OH Squat @70-80%
5x3 Snatch Pulls
-Start with Bar at hip and lower slowly with a 6 second count, once bar hits ground then go into your snatch pull

...

WOD-4x4 minute rounds
200m run or 200m row
12 MB cleans (20/14)
12 pull ups
-score is slowest time