By Matt Seliger on
10/29/2017 8:49 PM
Monday October 30th
Skill/ strength
4x5 squats cleans
4x10-12 strict pull ups
WOD 12 min AMRAP
15 cal row
12 box jumps (24/20)
9 HSPU
Exit : stretch
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By Matt Seliger on
10/29/2017 8:48 PM
Friday October 27th
Strength - 5 sets
5 deadlifts 60-75%
10 ring rows
WOD 12 min AMRAP
10 pull ups
25 ft walking lunge
15 air squats
25 ft walking lunge
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By Matt Seliger on
10/29/2017 8:46 PM
Thursday October 26th
Skill- 6 sets
3 hang snatch 60-80%
WOD- 15.5
27-21-15-9 - For Time
Calorie row
Thrusters (95/65)
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By Matt Seliger on
10/29/2017 8:44 PM
Wednesday October 25th
Strength- 4 sets
Hip ext x 10
Wgt bridge :30
Wgt pistols x 5 each leg
WOD- for time
40 WB (20/14)
20 T2B
30 WB
15 T2B
20 WB
10 T2B
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By Matt Seliger on
10/29/2017 8:36 PM
Tuesday October 24th
Strength - OH squats
6x3 80-90%
WOD- 15 min AMRAP
10 deadlifts(185/125)
15 box jumps
20 push ups
25 sit ups
Exit - stretch
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By Matt Seliger on
10/29/2017 8:35 PM
Friday October 20th
Strength - 5 sets
5 back squats 70-80%
Max strict or kip HSPU
15 min AMRAP
15 slamball (50/30)
20 WB (20/14)
25 sit-ups
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By Matt Seliger on
10/29/2017 8:35 PM
Monday October 23rd
Strength - 4 set
5 push press
70-80%
Barbell conditioning- 6 minutes :30 on / :30 rest
50% of clean max
Max reps in :30 with :30 rest X 6
WOD 1 - 6 min AMRAP
2-4-6-8-10-12....
Pull ups or C2B
Burpees
- 4 min rest
WOD 2 - 6 min AMRAP
10/8 cal row
20 D.U
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By Matt Seliger on
10/29/2017 8:34 PM
Thursday October 19th
WOD - "Fran"
21-15-9
Thrusters
Pull ups
Exit : 3x 500m row with 1:00min rest
Exit 2: stretch
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By Matt Seliger on
10/29/2017 8:33 PM
Wednesday October 18th
Skill - 6 sets
3 position snatch
Hang - Low hang- and floor
- start at 50
% and build
WOD- 4 RFT
200m run
10 box jumps overs (24/20)
8 power cleans (135/95)
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By Matt Seliger on
10/29/2017 8:28 PM
Tuesday October 17th
Strength/skill- 4 sets
:30 HS hold
30 ft single arm KB farmers carry lunge
WOD -12 min amrap
10 T2B
10 snatch (95/65)
30 D.U
Exit stretch
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