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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 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
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
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)
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
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
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
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
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
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)
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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Author: Matt Created: 5/10/2011 11:25 AM RssIcon
There are no shortcuts to any place worth going.
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
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
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)
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
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
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
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
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
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)
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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Terre Haute, IN 47804

(812) 238-7848

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