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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 1/29/2017 8:29 PM

 WOD - For Time

50-40-30-20-10
Cal row 
D.U
Air Squats
By Matt Seliger on 1/29/2017 8:27 PM

 Skill - Snatch Complex - 7 sets

Build to heavy as possible
1 Snatch + 1 Hang Snatch + 1 OH Squat
 
WOD 1 - 6 Min AMRAP
T2B 
Burpee
Start with 1 Rep each, and add a rep every time you complete
1,2,3,4,5,6,7......so on
 
-3 Min Rest
 
WOD 2 - 6 Min AMRAP
HSPU 
Pistol Eac leg
Same Rep Scheme as WOD 1 - 1,2,3,4,5,6,7...so on
*Whatever rep you are on you do a pistol each leg.
By Matt Seliger on 1/29/2017 8:26 PM

 WOD - 5 Rounds - Fight gone Bad Style

Min 1 - Thrusters5 (75-115/55-95)
Min 2 - Sit ups
Min 3 - OH Lunges (45/25)
Min 4 - Box Jumps (24/21)
Min 5 - Cal row
Min 6 - Rest and Record Reps in Round
 
Exit : stretch
By Matt Seliger on 1/29/2017 8:24 PM

 Strength - 5 Sets

5 Tap-n-go Deadlifts
8 Wgt Push ups
 
WOD - For Time
WB (20/14) 40-30-20
Pull ups 25-20-15
 
Exit: Stretch
By Matt Seliger on 1/29/2017 8:23 PM

 Skill- OTM x 11

2 Power Cleans + 1 Hang Squat Clean + 2 Push jerk
Min 0-2 - 60% of C&J max 
Min 3 - rest
Min 4-6 @ 70 %
Min 7 rest
Min 8-10 @ 75-80%
 
WOD 1- 6 Min AMRAP
4 Power Snatch (95/65)
6 Bar Facing Burpees
8 OH Squat
-3 Min Rest
 
WOD 2 - 8 Min AMRAP
15 Cal Row 
30 D.U
 
Exit: Stretch
By Matt Seliger on 1/29/2017 8:22 PM

 Strength - 3 sets

Max Strict Pull ups
Ring Rows - 2x amount of pull ups completed
Barbell High Pulls - x 10
 
WOD - 9 Min AMRAP
21 WB (20/14)
15 Burpee Box Jumps (24/21)
 
Exit: 3 sets
Max GHD Hip Ext in :30
Max Rig Hang
By Matt Seliger on 1/29/2017 8:21 PM

 Strength - 5 sets

5 OH Squats
:30 max GHD Sit ups
 
WOD - 3 x 3 Min AMRAP +1 Min Rest
10 SH2OH (135/95)
20 Dead lifts
- Max Cal Row in Remaining Time
 
Exit: Stretch
By Matt Seliger on 1/29/2017 8:18 PM

 WOD 1 - 5 Min AMRAP

9 Power Cleans (135/95)
9 HSPU
- 5 Min Rest
 
WOD 2 - 5 Min AMRAP
5 Snatch (115/75)
8 LateralBurpees
- 5 min rest
 
WOD 3 - 10 min AMRAP
21 Air Squats
15 Cal Row 
9 C2B Pull ups
By Matt Seliger on 1/16/2017 9:44 PM

 Strength - 6 sets Unbroken (15 Min Clock)

3 Power cleans
3 Front Squats 
3 Jerks
 
WOD - 10 Min AMRAP
20 WB (20/14
30 D.U
 
Exit: Stretch
By Matt Seliger on 1/16/2017 9:43 PM

 Skill - 5 sets - 1 every 1 Min :30

3 Hang Snatch + 3 Tap n Go Power Snatch
 
Strength - Back Squats - 5 sets
3 x 5 70-80%
2 x 2 at 90%
 
WOD - 10 Min AMRAP
9 Box Jumps (24/21
15 KB Swings (53/35)
21 T2B
  

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 1/29/2017 8:29 PM

 WOD - For Time

50-40-30-20-10
Cal row 
D.U
Air Squats
By Matt Seliger on 1/29/2017 8:27 PM

 Skill - Snatch Complex - 7 sets

Build to heavy as possible
1 Snatch + 1 Hang Snatch + 1 OH Squat
 
WOD 1 - 6 Min AMRAP
T2B 
Burpee
Start with 1 Rep each, and add a rep every time you complete
1,2,3,4,5,6,7......so on
 
-3 Min Rest
 
WOD 2 - 6 Min AMRAP
HSPU 
Pistol Eac leg
Same Rep Scheme as WOD 1 - 1,2,3,4,5,6,7...so on
*Whatever rep you are on you do a pistol each leg.
By Matt Seliger on 1/29/2017 8:26 PM

 WOD - 5 Rounds - Fight gone Bad Style

Min 1 - Thrusters5 (75-115/55-95)
Min 2 - Sit ups
Min 3 - OH Lunges (45/25)
Min 4 - Box Jumps (24/21)
Min 5 - Cal row
Min 6 - Rest and Record Reps in Round
 
Exit : stretch
By Matt Seliger on 1/29/2017 8:24 PM

 Strength - 5 Sets

5 Tap-n-go Deadlifts
8 Wgt Push ups
 
WOD - For Time
WB (20/14) 40-30-20
Pull ups 25-20-15
 
Exit: Stretch
By Matt Seliger on 1/29/2017 8:23 PM

 Skill- OTM x 11

2 Power Cleans + 1 Hang Squat Clean + 2 Push jerk
Min 0-2 - 60% of C&J max 
Min 3 - rest
Min 4-6 @ 70 %
Min 7 rest
Min 8-10 @ 75-80%
 
WOD 1- 6 Min AMRAP
4 Power Snatch (95/65)
6 Bar Facing Burpees
8 OH Squat
-3 Min Rest
 
WOD 2 - 8 Min AMRAP
15 Cal Row 
30 D.U
 
Exit: Stretch
By Matt Seliger on 1/29/2017 8:22 PM

 Strength - 3 sets

Max Strict Pull ups
Ring Rows - 2x amount of pull ups completed
Barbell High Pulls - x 10
 
WOD - 9 Min AMRAP
21 WB (20/14)
15 Burpee Box Jumps (24/21)
 
Exit: 3 sets
Max GHD Hip Ext in :30
Max Rig Hang
By Matt Seliger on 1/29/2017 8:21 PM

 Strength - 5 sets

5 OH Squats
:30 max GHD Sit ups
 
WOD - 3 x 3 Min AMRAP +1 Min Rest
10 SH2OH (135/95)
20 Dead lifts
- Max Cal Row in Remaining Time
 
Exit: Stretch
By Matt Seliger on 1/29/2017 8:18 PM

 WOD 1 - 5 Min AMRAP

9 Power Cleans (135/95)
9 HSPU
- 5 Min Rest
 
WOD 2 - 5 Min AMRAP
5 Snatch (115/75)
8 LateralBurpees
- 5 min rest
 
WOD 3 - 10 min AMRAP
21 Air Squats
15 Cal Row 
9 C2B Pull ups
By Matt Seliger on 1/16/2017 9:44 PM

 Strength - 6 sets Unbroken (15 Min Clock)

3 Power cleans
3 Front Squats 
3 Jerks
 
WOD - 10 Min AMRAP
20 WB (20/14
30 D.U
 
Exit: Stretch
By Matt Seliger on 1/16/2017 9:43 PM

 Skill - 5 sets - 1 every 1 Min :30

3 Hang Snatch + 3 Tap n Go Power Snatch
 
Strength - Back Squats - 5 sets
3 x 5 70-80%
2 x 2 at 90%
 
WOD - 10 Min AMRAP
9 Box Jumps (24/21
15 KB Swings (53/35)
21 T2B
  

 

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(812) 238-7848

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