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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 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.....
By Matt Seliger on 2/23/2015 9:42 PM

 Strength 

OTM x 12
Even: 5 Push Jerk @ 70%
Odd: 8-12 T2B
 
WOD - 5RFT
9 SDHP (95/65)
12 Alternating Pistols 
15 sit ups
40 D.U
By Matt Seliger on 2/22/2015 3:38 PM

 Strength 

4x6 Split Squat
4x10 or max HSPU
 
WOD
3 min AMRAP
15 SH2OH (95/65)
30 D.U
-1min rest
3 Min AMRAP
15 KB Swings (53/35)
30 D.U
-1min Rest
3 Min AMRAP
12 snatch (95/65)
30 D.U
-1min Rest
12 SA KB snatch (53/35)
30 D.U.
By Matt Seliger on 2/18/2015 9:08 PM

 Strength 

Wgt. Push ups and Wgt Dips
5x5 of each
 
WOD 
6-8-10-12-10-8-6
WB (20/14) 
Burpee Box Jump overs (24/21)
By Matt Seliger on 2/17/2015 9:02 PM

 Strength 

Thrusters
3x3
3x2
3x1
 
WOD - EMOM as long as possible
3 power cleans (135/95)
3 front squats
3 Jerks
By Matt Seliger on 2/16/2015 9:26 PM

 Strength 

OH Squat 8x1 90% or above
 
WOD
20 Cal Row 
15 Power Snatch (75/55)
15 T2B
15 Cal Row 
10 Power Snatch
10 T2B
10 Cal Row 
5 Power Sntach 
5 T2B
By Matt Seliger on 2/16/2015 9:24 PM

 Strength OT3M x 15min

Dead Lift - 5,4,3,2,1
Pull ups - 15,12,9,6,3
D.U - 50,40,30,20,10
 
WOD - "11.2"
15min AMRAP
9 Deadlifts (155/105)
12 Show Hand Push ups
15 Box Jumps (24/21)
By Matt Seliger on 2/12/2015 9:13 PM
Strength 
OTM x 10
Even: 4 Squat Cleans
ODD: 4 Split Jerks
 
WOD 4 rounds 1:00 on/ :30 off
Max Cal Row
Max SlamBall (50/30)
Max Wall walks
  

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 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.....
By Matt Seliger on 2/23/2015 9:42 PM

 Strength 

OTM x 12
Even: 5 Push Jerk @ 70%
Odd: 8-12 T2B
 
WOD - 5RFT
9 SDHP (95/65)
12 Alternating Pistols 
15 sit ups
40 D.U
By Matt Seliger on 2/22/2015 3:38 PM

 Strength 

4x6 Split Squat
4x10 or max HSPU
 
WOD
3 min AMRAP
15 SH2OH (95/65)
30 D.U
-1min rest
3 Min AMRAP
15 KB Swings (53/35)
30 D.U
-1min Rest
3 Min AMRAP
12 snatch (95/65)
30 D.U
-1min Rest
12 SA KB snatch (53/35)
30 D.U.
By Matt Seliger on 2/18/2015 9:08 PM

 Strength 

Wgt. Push ups and Wgt Dips
5x5 of each
 
WOD 
6-8-10-12-10-8-6
WB (20/14) 
Burpee Box Jump overs (24/21)
By Matt Seliger on 2/17/2015 9:02 PM

 Strength 

Thrusters
3x3
3x2
3x1
 
WOD - EMOM as long as possible
3 power cleans (135/95)
3 front squats
3 Jerks
By Matt Seliger on 2/16/2015 9:26 PM

 Strength 

OH Squat 8x1 90% or above
 
WOD
20 Cal Row 
15 Power Snatch (75/55)
15 T2B
15 Cal Row 
10 Power Snatch
10 T2B
10 Cal Row 
5 Power Sntach 
5 T2B
By Matt Seliger on 2/16/2015 9:24 PM

 Strength OT3M x 15min

Dead Lift - 5,4,3,2,1
Pull ups - 15,12,9,6,3
D.U - 50,40,30,20,10
 
WOD - "11.2"
15min AMRAP
9 Deadlifts (155/105)
12 Show Hand Push ups
15 Box Jumps (24/21)
By Matt Seliger on 2/12/2015 9:13 PM
Strength 
OTM x 10
Even: 4 Squat Cleans
ODD: 4 Split Jerks
 
WOD 4 rounds 1:00 on/ :30 off
Max Cal Row
Max SlamBall (50/30)
Max Wall walks
  

 

CrossFit Terre Haute

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Terre Haute, IN 47804

(812) 238-7848

For Drop-in Info Email Mseliger@uhhg.org or message on Facebook Page!

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