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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 8/15/2017 8:54 PM

 Wednesday August 16th

 
Strength- 5 sets 
5 Snatch grip deadlifts @100% of snatch max or greater
8 Kb hang high pulls
 
WOD 10 min AMRAP
15 WB (20/14)
10 burpees
 
Exit stretch
By Matt Seliger on 8/15/2017 8:53 PM

 Tuesday August 15th

 
Skill/ strength- 4 sets 
Handstand walk 15 to 25 feet- use partner assistance if needed
4 Bar muscle up kip
6 pistols each leg- bench if needed and weight if possible
 
WOD - 2 RFT
35/28 cal row
25 box jumps 
20 power cleans (135/95)
 
Exit stretch
By Matt Seliger on 8/15/2017 8:52 PM

 Monday August 14th 

 
Strength/skill- 5 sets
3 hang cleans + 4 front squats
Start at 50% of clean max and build 
 
WOD - "Annie"
50-40-30-20-10
D.U.
Sit-ups
- this one is for Kylie Fendrick. Happy birthday!
 
WOD 2- 1 mile run for time
By Matt Seliger on 8/15/2017 8:46 PM

 Friday August 11th

 

Skill- OTM X12

2 squat cleans start at 60% of 1RM

Every 3 minutes add weight

 

WOD - 14 min AMRAP

BUY IN - 800m run

Then AMRAP 

12 HSPU 

18 Kb swings (53/35)

30 D.U

By Matt Seliger on 8/15/2017 8:45 PM

 Thursday August 10th

 
Strength
3x6 OH Squat 65-75%
Then
3x4 Back squats 75-80%
 
WOD 12 min AMRAP
 
5 MU or 8 C2B pull-ups or 12 pull ups
10 SH2OH (155/105)
15 cal row 
15 hand release push ups
 
Exit - stretch
By Matt Seliger on 8/15/2017 8:44 PM

 Tuesday August 8th

 
Strength- 6 sets
5 SH2OH - from rack
 
WOD - 2 RFT
35KB Goblet squats (53/35
30 box jumps (24/21)
25 T2B 
 
Exit stretch
By Matt Seliger on 8/15/2017 8:44 PM

 Wednesday August 9th

 
Skill- 3 sets
:45 of D.U
:20 HS hold & shoulder taps if possible 
:30 max power cleans (guys 95-135/ ladies 55-95)
 
WOD - 5 rounds of 2:00 work/ 1:00
100 m sprint
Then
5 thrusters (95/65)
5 lateral bar burpees
In remaining time
 
Score will be total rounds + reps completed
By Matt Seliger on 8/15/2017 8:43 PM

 Monday August 7th

 
Skill- 10 min clock
Find 1RM hang snatch
 
WOD - 17.4 
13 min AMRAP
55 deadlifts (225/155)
55 WB (20/14)
55 cal row 
55 HSPU 
 
Scaled
55 deadlifts (135/95)
55 WB (20lb-9ft/ 10lb-9ft)
55 cal row
55 hand release push ups
By Matt Seliger on 8/15/2017 8:42 PM

 Thursday August 3rd

 
Skill - 4 sets
5 barbell snatch balance
Wall walk to HS Hold for :15
:30 D.U
 
WOD - 15 min AMRAP 
3 rope climbs 
9 thrusters (95/65)
15 cal row 
21 WB (20/14)
 
Exit: stretch
By Matt Seliger on 8/15/2017 8:42 PM

 Friday August 4th

 
Strength- 5sets
5 back squats 65-75%
3 box jumps- (30/24)
 
WOD - for time
400 m run
20 GHD sit ups 
20 deadlifts 185/125
30 pistols
20 deadlifts
20 GHD sit ups
400m run
  

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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 8/15/2017 8:54 PM

 Wednesday August 16th

 
Strength- 5 sets 
5 Snatch grip deadlifts @100% of snatch max or greater
8 Kb hang high pulls
 
WOD 10 min AMRAP
15 WB (20/14)
10 burpees
 
Exit stretch
By Matt Seliger on 8/15/2017 8:53 PM

 Tuesday August 15th

 
Skill/ strength- 4 sets 
Handstand walk 15 to 25 feet- use partner assistance if needed
4 Bar muscle up kip
6 pistols each leg- bench if needed and weight if possible
 
WOD - 2 RFT
35/28 cal row
25 box jumps 
20 power cleans (135/95)
 
Exit stretch
By Matt Seliger on 8/15/2017 8:52 PM

 Monday August 14th 

 
Strength/skill- 5 sets
3 hang cleans + 4 front squats
Start at 50% of clean max and build 
 
WOD - "Annie"
50-40-30-20-10
D.U.
Sit-ups
- this one is for Kylie Fendrick. Happy birthday!
 
WOD 2- 1 mile run for time
By Matt Seliger on 8/15/2017 8:46 PM

 Friday August 11th

 

Skill- OTM X12

2 squat cleans start at 60% of 1RM

Every 3 minutes add weight

 

WOD - 14 min AMRAP

BUY IN - 800m run

Then AMRAP 

12 HSPU 

18 Kb swings (53/35)

30 D.U

By Matt Seliger on 8/15/2017 8:45 PM

 Thursday August 10th

 
Strength
3x6 OH Squat 65-75%
Then
3x4 Back squats 75-80%
 
WOD 12 min AMRAP
 
5 MU or 8 C2B pull-ups or 12 pull ups
10 SH2OH (155/105)
15 cal row 
15 hand release push ups
 
Exit - stretch
By Matt Seliger on 8/15/2017 8:44 PM

 Tuesday August 8th

 
Strength- 6 sets
5 SH2OH - from rack
 
WOD - 2 RFT
35KB Goblet squats (53/35
30 box jumps (24/21)
25 T2B 
 
Exit stretch
By Matt Seliger on 8/15/2017 8:44 PM

 Wednesday August 9th

 
Skill- 3 sets
:45 of D.U
:20 HS hold & shoulder taps if possible 
:30 max power cleans (guys 95-135/ ladies 55-95)
 
WOD - 5 rounds of 2:00 work/ 1:00
100 m sprint
Then
5 thrusters (95/65)
5 lateral bar burpees
In remaining time
 
Score will be total rounds + reps completed
By Matt Seliger on 8/15/2017 8:43 PM

 Monday August 7th

 
Skill- 10 min clock
Find 1RM hang snatch
 
WOD - 17.4 
13 min AMRAP
55 deadlifts (225/155)
55 WB (20/14)
55 cal row 
55 HSPU 
 
Scaled
55 deadlifts (135/95)
55 WB (20lb-9ft/ 10lb-9ft)
55 cal row
55 hand release push ups
By Matt Seliger on 8/15/2017 8:42 PM

 Thursday August 3rd

 
Skill - 4 sets
5 barbell snatch balance
Wall walk to HS Hold for :15
:30 D.U
 
WOD - 15 min AMRAP 
3 rope climbs 
9 thrusters (95/65)
15 cal row 
21 WB (20/14)
 
Exit: stretch
By Matt Seliger on 8/15/2017 8:42 PM

 Friday August 4th

 
Strength- 5sets
5 back squats 65-75%
3 box jumps- (30/24)
 
WOD - for time
400 m run
20 GHD sit ups 
20 deadlifts 185/125
30 pistols
20 deadlifts
20 GHD sit ups
400m run
  

 

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Terre Haute, IN 47804

(812) 238-7848

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