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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 12/15/2016 9:03 PM

 WOD - "Barbara"

5RFT
20 Pull ups
30 Push ups
40 Sit-ups
50 Air Squats
-3 min rest
By Matt Seliger on 12/15/2016 9:00 PM

 Skill - 4 sets

Max HSPU, or 8 total,
Max Pistols in :45
3x5 Ring Muscle ups, or 5-7 Low Ring MU Drill
 
WOD - 12 Min AMRAP
12 Deadlifts (155/105)
6 Lateral Bar Burpees
9 Hang Cleans
6 Lateral Bar Burpees
6 SH2OH
6 Lateral Bar Burpees
By Matt Seliger on 12/15/2016 8:59 PM

 Strength - Back Squat

1x5 @ 70%
3x3 @ 80-90%
1x 20 @50%
 
WOD - 20 Min AMRAP
20 Cal Row 
40 D.U
 
Exit: Mobility
By Matt Seliger on 12/15/2016 8:57 PM

 Skill - 6 sets

1 Snatch Pull + 1 Hang Snatch Pull + 1 snatch + 1 Hang Snatch
- Start light and build
 
Strength - 5 sets
- 4 each leg (2 FWD, 2 Reverse) Front Rack Lunges
:30 Max Strict pull ups
 
WOD - 8 min AMRAP
15 WB (20/14)
10 Box Jump overs (24/21)
By Matt Seliger on 12/15/2016 8:56 PM

 Skill - Clean and Jerk

Every 2 minutes x 6 (12 min clock
-First 3 sets 65-75% 
2 Clean and Push Jerk +
2 Clean and Split Jerk
- Last 3 sets 75-85%
1 Clean and Push Jerk
2 Clean and Split jerk
 
WOD - 4 RFT
250 m row
12 Thrusters (95/65)
 
Exit: Stretch
By Matt Seliger on 12/15/2016 8:55 PM

 Strength/Skill - 3 sets

3 reps - 10sec pause Goblet Squat
15 GHD Sit ups
15 Hip Ext
2 Min Max D.U
 
WOD 12 Min AMRAP
21 T2B
15 Power Snatch (75/55)
9 Burpees
Exit:Mobility
By Matt Seliger on 12/15/2016 8:47 PM

 Strength - 9 Min Clock

6 sets - 1 set every 1:30
5 Front Squats 
75-85% of clean Max
- from the ground
 
WOD 1- For Time
2000m Row
 
WOD 2- 
HSPU
"Death By" Style
min 1 - 1 rep
min 2 - 2 rep
add rep until failure
By Matt Seliger on 12/15/2016 8:45 PM

 Skill - OTM x12

1 Snatch Pull + 1 Squat snatch
 
WOD 1 - 5 Min AMRAP
7 Thrusters (115/75)
7 High Box Jumps (30/24)
 
- 4 min rest
 
WOD 2 - 6 min AMRAP
20 Deadlifts (115/75)
20 Push ups
By Matt Seliger on 12/15/2016 8:44 PM

 Skill - OTM x 8

1 Power Clean + 1 Hang Power clean + 1 Hang Sq. Clean 
+ 1 Front Squat - @ 60%
- 2 min Rest
 
Strength - OTM x 6
5 Push Press
 
WOD - 3 RFT (12 Min Cap)
15 SDHP (95/65)
15 Lateral Bar Burpees
- Remaining time Max Cal row
By Matt Seliger on 12/15/2016 8:44 PM

 Strength - 5 sets

1 Snatch Balance + 4 OH Squat
 
WOD - 10 Min AMRAP
15 Pull ups
20 WB (20/14)
25 D.U
Exit: Stretch
  

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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 12/15/2016 9:03 PM

 WOD - "Barbara"

5RFT
20 Pull ups
30 Push ups
40 Sit-ups
50 Air Squats
-3 min rest
By Matt Seliger on 12/15/2016 9:00 PM

 Skill - 4 sets

Max HSPU, or 8 total,
Max Pistols in :45
3x5 Ring Muscle ups, or 5-7 Low Ring MU Drill
 
WOD - 12 Min AMRAP
12 Deadlifts (155/105)
6 Lateral Bar Burpees
9 Hang Cleans
6 Lateral Bar Burpees
6 SH2OH
6 Lateral Bar Burpees
By Matt Seliger on 12/15/2016 8:59 PM

 Strength - Back Squat

1x5 @ 70%
3x3 @ 80-90%
1x 20 @50%
 
WOD - 20 Min AMRAP
20 Cal Row 
40 D.U
 
Exit: Mobility
By Matt Seliger on 12/15/2016 8:57 PM

 Skill - 6 sets

1 Snatch Pull + 1 Hang Snatch Pull + 1 snatch + 1 Hang Snatch
- Start light and build
 
Strength - 5 sets
- 4 each leg (2 FWD, 2 Reverse) Front Rack Lunges
:30 Max Strict pull ups
 
WOD - 8 min AMRAP
15 WB (20/14)
10 Box Jump overs (24/21)
By Matt Seliger on 12/15/2016 8:56 PM

 Skill - Clean and Jerk

Every 2 minutes x 6 (12 min clock
-First 3 sets 65-75% 
2 Clean and Push Jerk +
2 Clean and Split Jerk
- Last 3 sets 75-85%
1 Clean and Push Jerk
2 Clean and Split jerk
 
WOD - 4 RFT
250 m row
12 Thrusters (95/65)
 
Exit: Stretch
By Matt Seliger on 12/15/2016 8:55 PM

 Strength/Skill - 3 sets

3 reps - 10sec pause Goblet Squat
15 GHD Sit ups
15 Hip Ext
2 Min Max D.U
 
WOD 12 Min AMRAP
21 T2B
15 Power Snatch (75/55)
9 Burpees
Exit:Mobility
By Matt Seliger on 12/15/2016 8:47 PM

 Strength - 9 Min Clock

6 sets - 1 set every 1:30
5 Front Squats 
75-85% of clean Max
- from the ground
 
WOD 1- For Time
2000m Row
 
WOD 2- 
HSPU
"Death By" Style
min 1 - 1 rep
min 2 - 2 rep
add rep until failure
By Matt Seliger on 12/15/2016 8:45 PM

 Skill - OTM x12

1 Snatch Pull + 1 Squat snatch
 
WOD 1 - 5 Min AMRAP
7 Thrusters (115/75)
7 High Box Jumps (30/24)
 
- 4 min rest
 
WOD 2 - 6 min AMRAP
20 Deadlifts (115/75)
20 Push ups
By Matt Seliger on 12/15/2016 8:44 PM

 Skill - OTM x 8

1 Power Clean + 1 Hang Power clean + 1 Hang Sq. Clean 
+ 1 Front Squat - @ 60%
- 2 min Rest
 
Strength - OTM x 6
5 Push Press
 
WOD - 3 RFT (12 Min Cap)
15 SDHP (95/65)
15 Lateral Bar Burpees
- Remaining time Max Cal row
By Matt Seliger on 12/15/2016 8:44 PM

 Strength - 5 sets

1 Snatch Balance + 4 OH Squat
 
WOD - 10 Min AMRAP
15 Pull ups
20 WB (20/14)
25 D.U
Exit: Stretch
  

 

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Terre Haute, IN 47804

(812) 238-7848

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