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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 4/18/2017 9:23 PM

 Wednesday April 19th

 
Warm up - 3RFT 
:40 D.U
3 HR push ups - wall walk - 10 sec HS hold
10 air squats
 
WOD- 20 min Clock
1 mile run
Then AMRAP of 
15 pull ups 
30 push-ups 
45 air squats
By Matt Seliger on 4/18/2017 9:22 PM

 Tuesday April 18

 
Skill- OTM 14 - power snatch (%'s based of 1 RM)
O-2 - 3 reps @ 60%
3- rest
4-6 - 3 reps @ 70%
7 - rest
8-10 2 reps @ 80%
11 - rest
12-14 - 1 rep @ 90%
 
WOD- 30-20-10
Thruster (95/65)
Cal row
 
Exit stretch
By Matt Seliger on 4/18/2017 9:20 PM

 Monday April 17th

 
Strength - Back Squat 
2x5 @ 70-75%
2x4 @ 80-85%
2x3 @ 90%
 
WOD 1 - 6 min AMRAP 
5 KB swings 53/35
5 T2B 
- add 5 reps every round
 
- 5 minutes rest
 
WOD 2 - 6 min AMRAP 
5 SH2OH 135/95
5 box jumps
- add 5 reps every round
 
Exit stretch
By Matt Seliger on 4/18/2017 9:19 PM

 Friday April 14th

 
Strength- OH Squat
2x5
2x4
2x3
 
WOD- 4RFT 
200m run
8 snatches (95/65)
12 burpees
By Matt Seliger on 4/18/2017 9:17 PM

 Thursday April 13th

 
Strength - 3 sets
12 dips 
10 push press
 
WOD - 12 min AMRAP
4 power cleans (185/125)
12 T2B 
22 cal row
 
* WOD is for Gerrit's 22nd birthday 
- his birthday was Wednesday but still wish him Happy Birthday.
By Matt Seliger on 4/18/2017 9:16 PM

 Wednesday April 12th

 
WOD - For Time
400m run
 3 rounds of "Cindy"
(5 pull ups, 10 push ups, 15 air squats)
400m run
3 rounds of "Cindy"
400m run 
3 rounds of "Cindy"
400m run
 
Exit stretch
By Matt Seliger on 4/18/2017 9:15 PM

Skill - 6 sets

3 position snatch - high hip/above knee/below knee
Build to heavy
 
12 min AMRAP
21 D.U 
15 cal row
9 HSPU 
 
Exit - 3 sets 
15 GHD sit ups 
12 barbell good mornings
By Matt Seliger on 4/18/2017 9:14 PM

 Monday April 10

 
Skill - 6 sets 
 
1) 3 hang squat clean + 3 push jerk
- start at 50% of C&J
 
WOD 1: 7 min AMRAP 
30WB (20/14)
30 pull ups or C2B
 
-4 minutes
 
WOD 2 - 3 min AMRAP 
Max Burpee Box Jump Overs
 
Exit stretch
By Matt Seliger on 4/18/2017 9:12 PM

WOD - For time

 Buy in 50 D.U
 
The 3 rounds
3 OH Squat (135/95)
6 C&J 
9 T2B
12 HSPU 
15 lateral bar burpees
18 box jumps (24/21)
21 WB
24 cal row 
 
Buy out: 50 D.U
 
 
By Matt Seliger on 4/18/2017 9:11 PM

Strength - 5 Sets

5 thrusters 
Start light and build each set
 
WOD - 14 min AMRAP 
40 D.U
30 sit ups 
20 KB swings (53/35)
 
Exit : stretch
  

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 4/18/2017 9:23 PM

 Wednesday April 19th

 
Warm up - 3RFT 
:40 D.U
3 HR push ups - wall walk - 10 sec HS hold
10 air squats
 
WOD- 20 min Clock
1 mile run
Then AMRAP of 
15 pull ups 
30 push-ups 
45 air squats
By Matt Seliger on 4/18/2017 9:22 PM

 Tuesday April 18

 
Skill- OTM 14 - power snatch (%'s based of 1 RM)
O-2 - 3 reps @ 60%
3- rest
4-6 - 3 reps @ 70%
7 - rest
8-10 2 reps @ 80%
11 - rest
12-14 - 1 rep @ 90%
 
WOD- 30-20-10
Thruster (95/65)
Cal row
 
Exit stretch
By Matt Seliger on 4/18/2017 9:20 PM

 Monday April 17th

 
Strength - Back Squat 
2x5 @ 70-75%
2x4 @ 80-85%
2x3 @ 90%
 
WOD 1 - 6 min AMRAP 
5 KB swings 53/35
5 T2B 
- add 5 reps every round
 
- 5 minutes rest
 
WOD 2 - 6 min AMRAP 
5 SH2OH 135/95
5 box jumps
- add 5 reps every round
 
Exit stretch
By Matt Seliger on 4/18/2017 9:19 PM

 Friday April 14th

 
Strength- OH Squat
2x5
2x4
2x3
 
WOD- 4RFT 
200m run
8 snatches (95/65)
12 burpees
By Matt Seliger on 4/18/2017 9:17 PM

 Thursday April 13th

 
Strength - 3 sets
12 dips 
10 push press
 
WOD - 12 min AMRAP
4 power cleans (185/125)
12 T2B 
22 cal row
 
* WOD is for Gerrit's 22nd birthday 
- his birthday was Wednesday but still wish him Happy Birthday.
By Matt Seliger on 4/18/2017 9:16 PM

 Wednesday April 12th

 
WOD - For Time
400m run
 3 rounds of "Cindy"
(5 pull ups, 10 push ups, 15 air squats)
400m run
3 rounds of "Cindy"
400m run 
3 rounds of "Cindy"
400m run
 
Exit stretch
By Matt Seliger on 4/18/2017 9:15 PM

Skill - 6 sets

3 position snatch - high hip/above knee/below knee
Build to heavy
 
12 min AMRAP
21 D.U 
15 cal row
9 HSPU 
 
Exit - 3 sets 
15 GHD sit ups 
12 barbell good mornings
By Matt Seliger on 4/18/2017 9:14 PM

 Monday April 10

 
Skill - 6 sets 
 
1) 3 hang squat clean + 3 push jerk
- start at 50% of C&J
 
WOD 1: 7 min AMRAP 
30WB (20/14)
30 pull ups or C2B
 
-4 minutes
 
WOD 2 - 3 min AMRAP 
Max Burpee Box Jump Overs
 
Exit stretch
By Matt Seliger on 4/18/2017 9:12 PM

WOD - For time

 Buy in 50 D.U
 
The 3 rounds
3 OH Squat (135/95)
6 C&J 
9 T2B
12 HSPU 
15 lateral bar burpees
18 box jumps (24/21)
21 WB
24 cal row 
 
Buy out: 50 D.U
 
 
By Matt Seliger on 4/18/2017 9:11 PM

Strength - 5 Sets

5 thrusters 
Start light and build each set
 
WOD - 14 min AMRAP 
40 D.U
30 sit ups 
20 KB swings (53/35)
 
Exit : stretch
  

 

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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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