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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 4/27/2015 8:51 PM

 Skill

3 rounds - Not for time
KB Snatch 6-8 each arm
Max Handstand Hold
T2B - 15-20 or unbroken
 
WOD - 3 RFT
8 HSPU
16 Single arm KB OH Squat (35/25)
24 KB Swings (53/35)
By Matt Seliger on 4/26/2015 7:02 PM

 Strength

Clean and Jerk
6x1+1+1 - 10seconds between singles
-Weight should increase from 70-85% from 1st set to last
 
WOD #1
7 Unbroken Dead Lifts (1.5xBW / BW)
21 Pull ups
 
WOD #2
750m row
75 DU
500m row
50 DU
250M Row
25 DU
By Matt Seliger on 4/26/2015 12:56 PM

 Strength 

Pause Back Squats 6x3 -3sec pause- 70-85%
- super set with KB RDL 5x8
 
WOD - 3RFT
9 Snatch (95/65)
12 pull ups
15 power cleans (95/65)
400 m run
By Matt Seliger on 4/26/2015 12:54 PM

 Strength

5x3 Push Press @ 80-90%
4x10 Rings rows
 
WOD
6 Min AMRAP
1 Rope Climb 
12 Box Jump Overs
12 WB
-3min Rest 
6 Min AMRAP
10 KB Snatch (53/35)
8 T2B 
6 Burpees
By Matt Seliger on 4/21/2015 8:17 PM

 Strength OTM x 10

2 Power Cleans + 2 Squat Cleans @ 60% of 1 RM Clean
 
WOD - For time
30 Thrusters (95/65)
90 D.U
30 sit ups
25 Squat cleans (95/65)
60 D.U
25 sit ups
20 Lunges (95/65)
30 D.U
20 Sit ups
By Matt Seliger on 4/20/2015 7:35 PM

 Strength 

OH Squat 5 x 4 @ 75-85% 
Snatch Balance 5x1 work up to heavy single
 
WOD - Death by SDHP/Burpee
Ascending ladder till failure on the minute
Start with 1 SDHP(95/65) &1 Burpee
 
Mobility
Band Ankle :30 Each
Lying Dowell Shoulder Mob x10
Scorpian Holds :30 Each
Band Deep Squat Holds :30 Each
Glute Foam Roll
By Matt Seliger on 4/20/2015 7:26 PM

 WOD- for time

 
500 row 
50 air squats
50 sit ups
400 m run
40 KB swings(53/35)
40 WB (20/14)
300m row 
30 Slamball (50/30)
30 T2B
200 m run
20 burpees 
20 SH2OH (115/75)
100 D.U
10 power cleans (135/95)
10 front squats (135/95)
By Matt Seliger on 4/16/2015 8:11 PM

 Strength 1

10 min
Find Heavy complex
1 Squat Clean + 1 Front Squat + 1 Thruster
 
Strength 2
Deadlift 3x3 - @65,75, and 85%
Clean Pulls 2x3 - @ 85 and 95%
Snatch Pulls 2x3 - @ 85 and 95%
 
WOD - 4RFT
5 Dead lifts (135/95)
6 Power cleans
7 SH2OH
8 Bar Facing Burpees
By Matt Seliger on 4/15/2015 8:07 PM

 Skill

4 sets
Tempo Power Snatch+Snatch Balance (3+3)
 
Strength - OTM x 15
Min 1-5 @75%
Min 6-10 @80%
Min 11-15 @ 85%
 
WOD - 12 Mn AMRAP
3 OH Squats (75/55)
3 HSPU
6 OH Squats (75/55)
6 HSPU
-Increase by 3's
By Matt Seliger on 4/14/2015 7:53 PM

 Strength

 
Back Squat x 5,4,3,2,1,10
-start at 70% end at 90%
- set of 10 at 70-80%
- Superset with 8-10 WGT Push ups
 
WOD
"Helen"
3 RFT
400m run
21 Kb Swings (53/35)
12 pull ups
  

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 4/27/2015 8:51 PM

 Skill

3 rounds - Not for time
KB Snatch 6-8 each arm
Max Handstand Hold
T2B - 15-20 or unbroken
 
WOD - 3 RFT
8 HSPU
16 Single arm KB OH Squat (35/25)
24 KB Swings (53/35)
By Matt Seliger on 4/26/2015 7:02 PM

 Strength

Clean and Jerk
6x1+1+1 - 10seconds between singles
-Weight should increase from 70-85% from 1st set to last
 
WOD #1
7 Unbroken Dead Lifts (1.5xBW / BW)
21 Pull ups
 
WOD #2
750m row
75 DU
500m row
50 DU
250M Row
25 DU
By Matt Seliger on 4/26/2015 12:56 PM

 Strength 

Pause Back Squats 6x3 -3sec pause- 70-85%
- super set with KB RDL 5x8
 
WOD - 3RFT
9 Snatch (95/65)
12 pull ups
15 power cleans (95/65)
400 m run
By Matt Seliger on 4/26/2015 12:54 PM

 Strength

5x3 Push Press @ 80-90%
4x10 Rings rows
 
WOD
6 Min AMRAP
1 Rope Climb 
12 Box Jump Overs
12 WB
-3min Rest 
6 Min AMRAP
10 KB Snatch (53/35)
8 T2B 
6 Burpees
By Matt Seliger on 4/21/2015 8:17 PM

 Strength OTM x 10

2 Power Cleans + 2 Squat Cleans @ 60% of 1 RM Clean
 
WOD - For time
30 Thrusters (95/65)
90 D.U
30 sit ups
25 Squat cleans (95/65)
60 D.U
25 sit ups
20 Lunges (95/65)
30 D.U
20 Sit ups
By Matt Seliger on 4/20/2015 7:35 PM

 Strength 

OH Squat 5 x 4 @ 75-85% 
Snatch Balance 5x1 work up to heavy single
 
WOD - Death by SDHP/Burpee
Ascending ladder till failure on the minute
Start with 1 SDHP(95/65) &1 Burpee
 
Mobility
Band Ankle :30 Each
Lying Dowell Shoulder Mob x10
Scorpian Holds :30 Each
Band Deep Squat Holds :30 Each
Glute Foam Roll
By Matt Seliger on 4/20/2015 7:26 PM

 WOD- for time

 
500 row 
50 air squats
50 sit ups
400 m run
40 KB swings(53/35)
40 WB (20/14)
300m row 
30 Slamball (50/30)
30 T2B
200 m run
20 burpees 
20 SH2OH (115/75)
100 D.U
10 power cleans (135/95)
10 front squats (135/95)
By Matt Seliger on 4/16/2015 8:11 PM

 Strength 1

10 min
Find Heavy complex
1 Squat Clean + 1 Front Squat + 1 Thruster
 
Strength 2
Deadlift 3x3 - @65,75, and 85%
Clean Pulls 2x3 - @ 85 and 95%
Snatch Pulls 2x3 - @ 85 and 95%
 
WOD - 4RFT
5 Dead lifts (135/95)
6 Power cleans
7 SH2OH
8 Bar Facing Burpees
By Matt Seliger on 4/15/2015 8:07 PM

 Skill

4 sets
Tempo Power Snatch+Snatch Balance (3+3)
 
Strength - OTM x 15
Min 1-5 @75%
Min 6-10 @80%
Min 11-15 @ 85%
 
WOD - 12 Mn AMRAP
3 OH Squats (75/55)
3 HSPU
6 OH Squats (75/55)
6 HSPU
-Increase by 3's
By Matt Seliger on 4/14/2015 7:53 PM

 Strength

 
Back Squat x 5,4,3,2,1,10
-start at 70% end at 90%
- set of 10 at 70-80%
- Superset with 8-10 WGT Push ups
 
WOD
"Helen"
3 RFT
400m run
21 Kb Swings (53/35)
12 pull ups
  

 

CrossFit Terre Haute

1839 North 4th Street 

Terre Haute, IN 47804

(812) 238-7848

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