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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 8/27/2017 9:18 PM

 Monday August 28th

 
Skill- 4 sets 
5 hang cleans
Start at 50% of clean max and increase
 
WOD - 12 min AMRAP 
8 OH squats (135/95)
10 bar facing burpees
12 pull-ups 
 
Exit 5 rounds 
Max cal row 1 min ON/ 1min Off
By Matt Seliger on 8/27/2017 9:16 PM

 Friday August 25th

 
Strength- 5 sets
5 deadlifts 
Increasing weight
 
Wod - 10  min AMRAP 
10 snatch (75/55)
10 T2B 
10 box jumps (24/20)
 
Exit: Stretch
By Matt Seliger on 8/27/2017 9:15 PM

 Thursday August 24th

 
Skill- 6 sets
3 snatch
70-80%
 
WOD - for time
500m row 
8 power cleans (155/105)
25 WB (20/14)
500m row
8 power cleans
25 WB 
500m row
 8 cleans 
25 WB 
500 m row
 
* Goodbye WOD for Austin so I picked the stuff he liked/ was good at. He'll be leaving us for a couple months. Have fun in Germany!
By Matt Seliger on 8/27/2017 9:14 PM

 Wednesday August 23rd

 
Strength - 3 sets 
12 GHD sit ups
12 reverse hypers 
60 ft single arm farmers walk
 
WOD - 3 RFT
200m slamball run
15 pull ups or C2B 
15 push-ups 
15 back squats (95/65)
 
Exit: Stretch
By Matt Seliger on 8/27/2017 9:12 PM

 Tuesday August 22nd

 
WOD - 17.5
10RFT
9 thrusters (95/65)
35 D.U.
40 min time cap
 
When finished work on pull ups (strict) and HS hold for 20-30 seconds
By Matt Seliger on 8/27/2017 9:11 PM

 Monday August 21st

 
Skill- 6 sets
3 singles - Sq.Clean and push jerk
Start at 50% and build
 
Wod 1 - 6 min AMRAP
15 Kb swings (53/35)
50ft Plate OH Walking lunge (35/15)
 
- 4min rest 
 
WOD 2 - 6 min AMRAP 
10/8 cal row 
8 burpee box jump overs (24/20)
By Matt Seliger on 8/27/2017 9:10 PM

 Friday August 18th

 
Strength- front squats
5x3 75-85% build
 
WOD - For time
10-9-8-7-6-5-4-3-2-1
Slamball (50/30)
Hand release Push Ups
T2B 
 
Exit stretch
By Matt Seliger on 8/27/2017 9:09 PM

 Thursday August 17th

 
WOD -17.3
Prior to 8:00, complete:3 rounds of:6 chest-to-bar pull-ups6 squat snatches (95 / 65 lb.)Then, 3 rounds of:7 chest-to-bar pull-ups5 squat snatches (135 / 95 lb.)*Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups4 squat snatches (185 / 135 lb.)*Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups3 squat snatches (225 / 155 lb.)*Prior to 20:00, complete 3 rounds of: 10 chest-to-bar pull-ups2 squat snatches (245 / 175 lb.)Prior to 24:00, complete 3 rounds of: 11 chest-to-bar pull-ups1 squat snatch (265 / 185 lb.)
 
Scaled-
Jumping chin-over-bar pull-upsSquat snatches or power snatches with overhead squats permitted Men use 45-75-95-115-135-155 lb.Women use 35-55-65-75-95-105 lb.
 
Exit 2000m row
By Matt Seliger on 8/15/2017 8:54 PM

 Wednesday August 16th

 
Strength- 5 sets 
5 Snatch grip deadlifts @100% of snatch max or greater
8 Kb hang high pulls
 
WOD 10 min AMRAP
15 WB (20/14)
10 burpees
 
Exit stretch
By Matt Seliger on 8/15/2017 8:53 PM

 Tuesday August 15th

 
Skill/ strength- 4 sets 
Handstand walk 15 to 25 feet- use partner assistance if needed
4 Bar muscle up kip
6 pistols each leg- bench if needed and weight if possible
 
WOD - 2 RFT
35/28 cal row
25 box jumps 
20 power cleans (135/95)
 
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 8/27/2017 9:18 PM

 Monday August 28th

 
Skill- 4 sets 
5 hang cleans
Start at 50% of clean max and increase
 
WOD - 12 min AMRAP 
8 OH squats (135/95)
10 bar facing burpees
12 pull-ups 
 
Exit 5 rounds 
Max cal row 1 min ON/ 1min Off
By Matt Seliger on 8/27/2017 9:16 PM

 Friday August 25th

 
Strength- 5 sets
5 deadlifts 
Increasing weight
 
Wod - 10  min AMRAP 
10 snatch (75/55)
10 T2B 
10 box jumps (24/20)
 
Exit: Stretch
By Matt Seliger on 8/27/2017 9:15 PM

 Thursday August 24th

 
Skill- 6 sets
3 snatch
70-80%
 
WOD - for time
500m row 
8 power cleans (155/105)
25 WB (20/14)
500m row
8 power cleans
25 WB 
500m row
 8 cleans 
25 WB 
500 m row
 
* Goodbye WOD for Austin so I picked the stuff he liked/ was good at. He'll be leaving us for a couple months. Have fun in Germany!
By Matt Seliger on 8/27/2017 9:14 PM

 Wednesday August 23rd

 
Strength - 3 sets 
12 GHD sit ups
12 reverse hypers 
60 ft single arm farmers walk
 
WOD - 3 RFT
200m slamball run
15 pull ups or C2B 
15 push-ups 
15 back squats (95/65)
 
Exit: Stretch
By Matt Seliger on 8/27/2017 9:12 PM

 Tuesday August 22nd

 
WOD - 17.5
10RFT
9 thrusters (95/65)
35 D.U.
40 min time cap
 
When finished work on pull ups (strict) and HS hold for 20-30 seconds
By Matt Seliger on 8/27/2017 9:11 PM

 Monday August 21st

 
Skill- 6 sets
3 singles - Sq.Clean and push jerk
Start at 50% and build
 
Wod 1 - 6 min AMRAP
15 Kb swings (53/35)
50ft Plate OH Walking lunge (35/15)
 
- 4min rest 
 
WOD 2 - 6 min AMRAP 
10/8 cal row 
8 burpee box jump overs (24/20)
By Matt Seliger on 8/27/2017 9:10 PM

 Friday August 18th

 
Strength- front squats
5x3 75-85% build
 
WOD - For time
10-9-8-7-6-5-4-3-2-1
Slamball (50/30)
Hand release Push Ups
T2B 
 
Exit stretch
By Matt Seliger on 8/27/2017 9:09 PM

 Thursday August 17th

 
WOD -17.3
Prior to 8:00, complete:3 rounds of:6 chest-to-bar pull-ups6 squat snatches (95 / 65 lb.)Then, 3 rounds of:7 chest-to-bar pull-ups5 squat snatches (135 / 95 lb.)*Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups4 squat snatches (185 / 135 lb.)*Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups3 squat snatches (225 / 155 lb.)*Prior to 20:00, complete 3 rounds of: 10 chest-to-bar pull-ups2 squat snatches (245 / 175 lb.)Prior to 24:00, complete 3 rounds of: 11 chest-to-bar pull-ups1 squat snatch (265 / 185 lb.)
 
Scaled-
Jumping chin-over-bar pull-upsSquat snatches or power snatches with overhead squats permitted Men use 45-75-95-115-135-155 lb.Women use 35-55-65-75-95-105 lb.
 
Exit 2000m row
By Matt Seliger on 8/15/2017 8:54 PM

 Wednesday August 16th

 
Strength- 5 sets 
5 Snatch grip deadlifts @100% of snatch max or greater
8 Kb hang high pulls
 
WOD 10 min AMRAP
15 WB (20/14)
10 burpees
 
Exit stretch
By Matt Seliger on 8/15/2017 8:53 PM

 Tuesday August 15th

 
Skill/ strength- 4 sets 
Handstand walk 15 to 25 feet- use partner assistance if needed
4 Bar muscle up kip
6 pistols each leg- bench if needed and weight if possible
 
WOD - 2 RFT
35/28 cal row
25 box jumps 
20 power cleans (135/95)
 
Exit stretch
  

 

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Terre Haute, IN 47804

(812) 238-7848

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