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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 3/4/2015 9:00 PM

 Warm Up #2

OTM x 8 
E: 30 D.U
O: 10 MB Cleans (20/14)
 
Strength - OTM x 10
E: 3 Cleans (80-85%)
O: 15 Strict Press (50-55%)
 
WOD- 21-15-9
Push Jerks (115/75)
Pull ups
 
Open Competitors - Optional
 
Warm Up #2 - Like the class
 
WOD- OTM x12
Min 1: 6-8 Pull ups
Min 2: 8-10 Burpees
Min 3: 7 Thrusters (95/65)
-Repeat
 
Mobility/ Stretch/Recover
Bar Smash - quads, Hip flexors, triceps, and shoulders
Foam Roll - Calves, hamstrings, IT Band, Glutes, Back, Pecs
Band Stretches - Hamstrings. quads, hip flexors, 3 Way shoulders
By Matt Seliger on 3/3/2015 9:22 PM

 OTM x 12

E: 175m Row
O: 6 Power Snatch (75/55)
 
Skill Work:
7 sets of :
1 Snatch Push Press
1 Snatch Balance
1 OH Squat
 
Snatch:
x4 @ 70%
X3 @80%
x2 @85%
x1 @ 90%
x1 @ 95%
x1 @ >95%
x1 @ 100%
x1 @ 100% optional
By Matt Seliger on 3/3/2015 9:20 PM

 OTM x 10

150/100m Row
15 Air squats
 
Strength 
Back Squat 
5 x 5,5,3,3,1 heavy single
 
WOD-5RFT
15 KB Swings (53/35)
30 D.U
By Matt Seliger on 3/1/2015 8:39 PM
 WOD

10 MIN AMRAP 10 Deadlifts (155/115) 10 Bar-Facing Burpees -3 min Rest

7 Min AMRAP (at 13:00 mark) 8 Power Cleans (135/95) 8 Box Jumps (24/21) - 4 min Rest

4 Min AMRAP (at 24:00 mark) 6 SH2OH (115/75) 6 C2B pull ups

7 min cap (at 28:00 mark) find 3RM Thruster

At 35:00 mark - 1 mile run

...
By Matt Seliger on 3/1/2015 8:28 PM

15.1

 9 Min AMRAP

15 T2B
10 Dead Lift (115/75)
5 Snatch (115/75)
 
15.1a Workout
6 Min time cap 
Find 1RM Clean and Jerk
 
Scaled athletes 
 
9 Min AMRAP
 
15 Hanging Knee Raises
10 Dead Lift (85/55)
5 Snatch (85/55)
 
15.1a Workout
6 Min time cap 
Find 1RM Clean and Jerk
 
Optional WOD
 
Strength
5x3 TnG Cleans
 
WOD -
5 Min 
Max Cal Row
1 - min rest
Death By Thruster
(75/55)
By Matt Seliger on 3/1/2015 8:28 PM

15.1

 9 Min AMRAP

15 T2B
10 Dead Lift (115/75)
5 Snatch (115/75)
 
15.1a Workout
6 Min time cap 
Find 1RM Clean and Jerk
 
Scaled athletes 
 
9 Min AMRAP
 
15 Hanging Knee Raises
10 Dead Lift (85/55)
5 Snatch (85/55)
 
15.1a Workout
6 Min time cap 
Find 1RM Clean and Jerk
 
Optional WOD
 
Strength
5x3 TnG Cleans
 
WOD -
5 Min 
Max Cal Row
1 - min rest
Death By Thruster
(75/55)
By Matt Seliger on 3/1/2015 8:28 PM

15.1

 9 Min AMRAP

15 T2B
10 Dead Lift (115/75)
5 Snatch (115/75)
 
15.1a Workout
6 Min time cap 
Find 1RM Clean and Jerk
 
Scaled athletes 
 
9 Min AMRAP
 
15 Hanging Knee Raises
10 Dead Lift (85/55)
5 Snatch (85/55)
 
15.1a Workout
6 Min time cap 
Find 1RM Clean and Jerk
 
Optional WOD
 
Strength
5x3 TnG Cleans
 
WOD -
5 Min 
Max Cal Row
1 - min rest
Death By Thruster
(75/55)
By Matt Seliger on 2/25/2015 9:12 PM
 Strength 

Deadlift 6x4

- 8-10 GHD sit ups between sets

 

WOD -5RFT 

6 HSPU

12 Box Jump overs

18 KB Swings (53/35)

 

Open Competitors

 

Skill- Bar or Lightweight

 

Clean

2 sets of each

x5 Muscle Clean

x5 Hang Power Clean

x5 High Hip Squat Clean

 

Snatch

2 sets of each

x5 Muscle Snatch

x5 Hang Power Snatch

x5 Snatch Balance

 

WOD - 1min on/ 1min off

3 sets of each - Alternate movments

Row

MB Cleans

 

Recovery

Bar Smash - quads, Hip flexors, triceps, and shoulders

Foam Roll - Calves, hamstrings, IT Band, Glutes, Back, Pecs

Band Stretches - Hamstrings. quads, hip flexors, 3 Way shoulders

 

...
By Matt Seliger on 2/25/2015 9:10 PM

 Strength 

OTM x 10
3 TnG Snatch
6 pull ups
 
WOD - for Time
1000m row
3 rds
12 Show Hand Push ups
15 Slamball (50/30)
18 Front Rack Alt. Lunges (75/55)
By Matt Seliger on 2/23/2015 9:43 PM

 Strength OTM x 12

Even: 1 Power Clean, 1 Hang Squat Clean, 2 Front Squat
ODD: 5 Box Jumps (30/24)
 
WOD 15 Min AMRAP
Ascending ladder
5 Power Clean (135/95)
5 WB (20/14)
5 Burpees
6, 7, 8, 9, 10.....
  

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 3/4/2015 9:00 PM

 Warm Up #2

OTM x 8 
E: 30 D.U
O: 10 MB Cleans (20/14)
 
Strength - OTM x 10
E: 3 Cleans (80-85%)
O: 15 Strict Press (50-55%)
 
WOD- 21-15-9
Push Jerks (115/75)
Pull ups
 
Open Competitors - Optional
 
Warm Up #2 - Like the class
 
WOD- OTM x12
Min 1: 6-8 Pull ups
Min 2: 8-10 Burpees
Min 3: 7 Thrusters (95/65)
-Repeat
 
Mobility/ Stretch/Recover
Bar Smash - quads, Hip flexors, triceps, and shoulders
Foam Roll - Calves, hamstrings, IT Band, Glutes, Back, Pecs
Band Stretches - Hamstrings. quads, hip flexors, 3 Way shoulders
By Matt Seliger on 3/3/2015 9:22 PM

 OTM x 12

E: 175m Row
O: 6 Power Snatch (75/55)
 
Skill Work:
7 sets of :
1 Snatch Push Press
1 Snatch Balance
1 OH Squat
 
Snatch:
x4 @ 70%
X3 @80%
x2 @85%
x1 @ 90%
x1 @ 95%
x1 @ >95%
x1 @ 100%
x1 @ 100% optional
By Matt Seliger on 3/3/2015 9:20 PM

 OTM x 10

150/100m Row
15 Air squats
 
Strength 
Back Squat 
5 x 5,5,3,3,1 heavy single
 
WOD-5RFT
15 KB Swings (53/35)
30 D.U
By Matt Seliger on 3/1/2015 8:39 PM
 WOD

10 MIN AMRAP 10 Deadlifts (155/115) 10 Bar-Facing Burpees -3 min Rest

7 Min AMRAP (at 13:00 mark) 8 Power Cleans (135/95) 8 Box Jumps (24/21) - 4 min Rest

4 Min AMRAP (at 24:00 mark) 6 SH2OH (115/75) 6 C2B pull ups

7 min cap (at 28:00 mark) find 3RM Thruster

At 35:00 mark - 1 mile run

...
By Matt Seliger on 3/1/2015 8:28 PM

15.1

 9 Min AMRAP

15 T2B
10 Dead Lift (115/75)
5 Snatch (115/75)
 
15.1a Workout
6 Min time cap 
Find 1RM Clean and Jerk
 
Scaled athletes 
 
9 Min AMRAP
 
15 Hanging Knee Raises
10 Dead Lift (85/55)
5 Snatch (85/55)
 
15.1a Workout
6 Min time cap 
Find 1RM Clean and Jerk
 
Optional WOD
 
Strength
5x3 TnG Cleans
 
WOD -
5 Min 
Max Cal Row
1 - min rest
Death By Thruster
(75/55)
By Matt Seliger on 3/1/2015 8:28 PM

15.1

 9 Min AMRAP

15 T2B
10 Dead Lift (115/75)
5 Snatch (115/75)
 
15.1a Workout
6 Min time cap 
Find 1RM Clean and Jerk
 
Scaled athletes 
 
9 Min AMRAP
 
15 Hanging Knee Raises
10 Dead Lift (85/55)
5 Snatch (85/55)
 
15.1a Workout
6 Min time cap 
Find 1RM Clean and Jerk
 
Optional WOD
 
Strength
5x3 TnG Cleans
 
WOD -
5 Min 
Max Cal Row
1 - min rest
Death By Thruster
(75/55)
By Matt Seliger on 3/1/2015 8:28 PM

15.1

 9 Min AMRAP

15 T2B
10 Dead Lift (115/75)
5 Snatch (115/75)
 
15.1a Workout
6 Min time cap 
Find 1RM Clean and Jerk
 
Scaled athletes 
 
9 Min AMRAP
 
15 Hanging Knee Raises
10 Dead Lift (85/55)
5 Snatch (85/55)
 
15.1a Workout
6 Min time cap 
Find 1RM Clean and Jerk
 
Optional WOD
 
Strength
5x3 TnG Cleans
 
WOD -
5 Min 
Max Cal Row
1 - min rest
Death By Thruster
(75/55)
By Matt Seliger on 2/25/2015 9:12 PM
 Strength 

Deadlift 6x4

- 8-10 GHD sit ups between sets

 

WOD -5RFT 

6 HSPU

12 Box Jump overs

18 KB Swings (53/35)

 

Open Competitors

 

Skill- Bar or Lightweight

 

Clean

2 sets of each

x5 Muscle Clean

x5 Hang Power Clean

x5 High Hip Squat Clean

 

Snatch

2 sets of each

x5 Muscle Snatch

x5 Hang Power Snatch

x5 Snatch Balance

 

WOD - 1min on/ 1min off

3 sets of each - Alternate movments

Row

MB Cleans

 

Recovery

Bar Smash - quads, Hip flexors, triceps, and shoulders

Foam Roll - Calves, hamstrings, IT Band, Glutes, Back, Pecs

Band Stretches - Hamstrings. quads, hip flexors, 3 Way shoulders

 

...
By Matt Seliger on 2/25/2015 9:10 PM

 Strength 

OTM x 10
3 TnG Snatch
6 pull ups
 
WOD - for Time
1000m row
3 rds
12 Show Hand Push ups
15 Slamball (50/30)
18 Front Rack Alt. Lunges (75/55)
By Matt Seliger on 2/23/2015 9:43 PM

 Strength OTM x 12

Even: 1 Power Clean, 1 Hang Squat Clean, 2 Front Squat
ODD: 5 Box Jumps (30/24)
 
WOD 15 Min AMRAP
Ascending ladder
5 Power Clean (135/95)
5 WB (20/14)
5 Burpees
6, 7, 8, 9, 10.....