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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 10/8/2017 6:31 PM

 Friday October 6th

 
Skill 4 sets
 
Hand stand push ups - goal of 10 to 12 unbroken per set
OR: 
kick ups + scaled handstand push-ups - 3 kick up attempts plus 10-12 scaled HSPU
Bent barbell row X 8-10
 
WOD: 3 rounds. 2 minutes rest between sets. 
Score is total time including rest. 
 
20 deadlifts 155/105
15 hand release push-ups 
10 hang cleans
By Matt Seliger on 10/8/2017 6:28 PM

 Wednesday October 4th

 
Skill- 6 sets
Build to heavy set of
2 power cleans + 2 front squats + 2 jerks
 
WOD - 12 minute AMRAP 
30 WB (20/14)
30 cal row
30 sit-ups
 
Exit stretch
By Matt Seliger on 10/8/2017 6:28 PM

 Thursday October 5th 

 

Strength - 5 sets

 

Back squats x 6 @ 50-70%

Hip extensions x 12

 

Wod - 20 minute AMRAP

1000 meter row buy in then in remaining time 

 

50 double unders

25 T2B 

20 slam balls

By Matt Seliger on 10/8/2017 6:26 PM

 Tuesday October 3rd

 
WOD 1
-8 min to find hang snatch max
 
4 minutes rest and set up
 
WOD 2 - 2RFT
800m run
20 bar facing burpees
20 pull ups or chest to bars
By Matt Seliger on 10/8/2017 6:22 PM

 Monday October 2nd

 
Strength - 4 sets
 Front rack lunges 5 each leg
10-15 ring rows
 
WOD 1 - 4 min AMRAP
10 thrusters (95/65)
10 box jumps (24/20)
- 2 min use rest
 
WOD 2- 4 minute max cal row 
 - 2 min rest 
 
WOD 3 - 5 minute AMRAP
10 thrusters (95/65
10 box jumps (24/20)
 
Exit stretch
By Matt Seliger on 10/8/2017 6:19 PM

 Friday September 29th

 
Skill -5 sets
3 tap-n-go power cleans
5 box jumps 
:20 HS hold
 
WOD - 12 min amrap 
10 pull ups 
10 SH2OH (135/95)
*20 air squats every two minutes
By Matt Seliger on 10/8/2017 6:18 PM

 Thursday September 28th

 
Strength- 5 sets 
6 deadlifts 55-65%
10 ring or rig dips
 
WOD -3 RFT
400m Run
30 WB(20/14)
3 rope climbs
 
Exit stretch
By Matt Seliger on 10/8/2017 6:15 PM

 Wednesday September 27th

 
Skill- 8 sets
1 snatch high pull + 1 hang Snatch + 1 tap-n-
go power snatch
 
WOD 1 - 
3x500m row 
-1 minute rest between 
- slow time is score
 
WOD 2 -
"Death by" style
T2B
 Start each minute with 20 D.U.
Then 1 T2B in first minute, 2 in 2nd min, 3 in 3rd min and so on.
By Matt Seliger on 10/8/2017 6:13 PM

 Tuesday September 26th

 
Skill/strength 4 sets
 
Strict press, push press, push jerk
*unbroken complex (think grace)
 
2 KB bent row X 10 
 
WOD: 3 five minute rounds, one minute rest
15 KB swings 
12 burpees
9 box jumps 
 
Score is lowest round
By Matt Seliger on 10/8/2017 6:08 PM

 Monday September 25th

 
Strength- back squats
7x2 
70-95%
 
WOD - 4 RFT
200 m run 
12 HSPU 
25 air squats
- WOD is for Robin's birthday. Happy birthday!
  

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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 10/8/2017 6:31 PM

 Friday October 6th

 
Skill 4 sets
 
Hand stand push ups - goal of 10 to 12 unbroken per set
OR: 
kick ups + scaled handstand push-ups - 3 kick up attempts plus 10-12 scaled HSPU
Bent barbell row X 8-10
 
WOD: 3 rounds. 2 minutes rest between sets. 
Score is total time including rest. 
 
20 deadlifts 155/105
15 hand release push-ups 
10 hang cleans
By Matt Seliger on 10/8/2017 6:28 PM

 Wednesday October 4th

 
Skill- 6 sets
Build to heavy set of
2 power cleans + 2 front squats + 2 jerks
 
WOD - 12 minute AMRAP 
30 WB (20/14)
30 cal row
30 sit-ups
 
Exit stretch
By Matt Seliger on 10/8/2017 6:28 PM

 Thursday October 5th 

 

Strength - 5 sets

 

Back squats x 6 @ 50-70%

Hip extensions x 12

 

Wod - 20 minute AMRAP

1000 meter row buy in then in remaining time 

 

50 double unders

25 T2B 

20 slam balls

By Matt Seliger on 10/8/2017 6:26 PM

 Tuesday October 3rd

 
WOD 1
-8 min to find hang snatch max
 
4 minutes rest and set up
 
WOD 2 - 2RFT
800m run
20 bar facing burpees
20 pull ups or chest to bars
By Matt Seliger on 10/8/2017 6:22 PM

 Monday October 2nd

 
Strength - 4 sets
 Front rack lunges 5 each leg
10-15 ring rows
 
WOD 1 - 4 min AMRAP
10 thrusters (95/65)
10 box jumps (24/20)
- 2 min use rest
 
WOD 2- 4 minute max cal row 
 - 2 min rest 
 
WOD 3 - 5 minute AMRAP
10 thrusters (95/65
10 box jumps (24/20)
 
Exit stretch
By Matt Seliger on 10/8/2017 6:19 PM

 Friday September 29th

 
Skill -5 sets
3 tap-n-go power cleans
5 box jumps 
:20 HS hold
 
WOD - 12 min amrap 
10 pull ups 
10 SH2OH (135/95)
*20 air squats every two minutes
By Matt Seliger on 10/8/2017 6:18 PM

 Thursday September 28th

 
Strength- 5 sets 
6 deadlifts 55-65%
10 ring or rig dips
 
WOD -3 RFT
400m Run
30 WB(20/14)
3 rope climbs
 
Exit stretch
By Matt Seliger on 10/8/2017 6:15 PM

 Wednesday September 27th

 
Skill- 8 sets
1 snatch high pull + 1 hang Snatch + 1 tap-n-
go power snatch
 
WOD 1 - 
3x500m row 
-1 minute rest between 
- slow time is score
 
WOD 2 -
"Death by" style
T2B
 Start each minute with 20 D.U.
Then 1 T2B in first minute, 2 in 2nd min, 3 in 3rd min and so on.
By Matt Seliger on 10/8/2017 6:13 PM

 Tuesday September 26th

 
Skill/strength 4 sets
 
Strict press, push press, push jerk
*unbroken complex (think grace)
 
2 KB bent row X 10 
 
WOD: 3 five minute rounds, one minute rest
15 KB swings 
12 burpees
9 box jumps 
 
Score is lowest round
By Matt Seliger on 10/8/2017 6:08 PM

 Monday September 25th

 
Strength- back squats
7x2 
70-95%
 
WOD - 4 RFT
200 m run 
12 HSPU 
25 air squats
- WOD is for Robin's birthday. Happy birthday!
  

 

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Terre Haute, IN 47804

(812) 238-7848

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