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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 6/19/2018 9:41 PM

 Wednesday June 20th

 
Strength-4 sets
8 thrusters (start with normal WOD weighting increase)
:30 GHD sit ups
 
WOD - 3x4 min rounds
35/28 cal buy in
Then AMRAP of
 12 WB (20/14)
6 dead lifts (225/155)
 
Exit stretch
By Matt Seliger on 6/19/2018 9:40 PM

 Tuesday June 19th

 
Warm up #2 3 rounds
:30 D.U
:20 side bridge each side 
5 snatch balance 
 
Strength 4 sets
8 OH Squats
 
WOD 3RFT
15 T2B 
15 burpees
50 D.U.
By Matt Seliger on 6/19/2018 9:39 PM

 Monday June 18th

 
Skill/strength
6x3 T-N-G squat cleans
5 x max strict pull-ups (complete at least 8)
 
12 min AMRAP
6-12-18-24-30
Cal row 
SH2OH (95-155/65-105)
Box jumps(24/20)
 
Exit stretch
By Matt Seliger on 6/19/2018 9:37 PM

Friday June 15th

 
Warm up 2: 
2 rounds 
8 reverse hypers 
8 pvc Superman presses
 
WOD: 15.4
8 minute AmRap HSPU increase by 3 reps every round, cleans increase by 3 reps every 3 rounds. 
 
3 HSPU
3 cleans (185/125)
6 HSPU
3 cleans 
9 HSPU 
3 cleans
12 HSPU
6 cleans
 
Wod 2: 3 rounds 
Row 2:00 @ steady pace
Rest 1:00
By Matt Seliger on 6/19/2018 9:35 PM

 Thursday June 14th 

 
Skill/strength: EMOM x 12
Even - 20 second handstand hold
Odd - 20 seconds of hip lifts (glute bridge, lower back to floor and repeat for 20 seconds) 
 
Wod: 3 RFT
200 meter run 
10 slamball over shoulder
Rest 2 minutes 
 
Exit: stretch
By Matt Seliger on 6/19/2018 9:34 PM

 Wednesday June 13th 

 

Warmup 2: 

Elevate heart rate. Bike, run, row or jump rope.  

 

Wod: Angie (all reps must be completed before moving to the next movement)

100 pull-ups 

100 push-ups 

100 sit-ups 

100 air squats 

 

Scaling: reduce reps, jumping pull-ups or ring rows, scaled push-ups

By Matt Seliger on 6/19/2018 9:33 PM

 Tuesday June 12th

 
Strength: 6 sets @65-80%
3 x (snatch pull + hang snatch)
1 rep = 1 snatch pull then a hang snatch. 
 
WOD: 10 minute AmRap 
20 wallballs
15 T2B 
10 box jumps 
 
Exit: stretch
By Matt Seliger on 6/19/2018 9:32 PM

 Friday June 8th

 
Strength- 4 sets
8 bench press
:20 max box jumps
 
Wod- 15 min AMRAP
8-12-16-20-24....
Cal row 
DB snatch (50/35)
T2B
By Matt Seliger on 6/19/2018 9:32 PM

 Monday June 11th

 
Strength: 3 sets, move steady through
8-10 seated DB Z press (on the floor, legs straight, core tight, toes toward you) 
8 DB lunges each leg (all 8 then switch)
 
Then: 4 sets 
2 cleans + 2 Front squats  (55% of clean max)
 
WOD: 3000 meter row
Every two minutes:  5 burpees
By Matt Seliger on 6/19/2018 9:31 PM

 Thursday June 7

 
Strength - 5 sets
5 snatch grip deadlifts 
:20 HS hold
8 ring rows
 
WOD - 10 min AMRAP 
20 sit ups 
20 push ups 
20 Kb SDHP (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 6/19/2018 9:41 PM

 Wednesday June 20th

 
Strength-4 sets
8 thrusters (start with normal WOD weighting increase)
:30 GHD sit ups
 
WOD - 3x4 min rounds
35/28 cal buy in
Then AMRAP of
 12 WB (20/14)
6 dead lifts (225/155)
 
Exit stretch
By Matt Seliger on 6/19/2018 9:40 PM

 Tuesday June 19th

 
Warm up #2 3 rounds
:30 D.U
:20 side bridge each side 
5 snatch balance 
 
Strength 4 sets
8 OH Squats
 
WOD 3RFT
15 T2B 
15 burpees
50 D.U.
By Matt Seliger on 6/19/2018 9:39 PM

 Monday June 18th

 
Skill/strength
6x3 T-N-G squat cleans
5 x max strict pull-ups (complete at least 8)
 
12 min AMRAP
6-12-18-24-30
Cal row 
SH2OH (95-155/65-105)
Box jumps(24/20)
 
Exit stretch
By Matt Seliger on 6/19/2018 9:37 PM

Friday June 15th

 
Warm up 2: 
2 rounds 
8 reverse hypers 
8 pvc Superman presses
 
WOD: 15.4
8 minute AmRap HSPU increase by 3 reps every round, cleans increase by 3 reps every 3 rounds. 
 
3 HSPU
3 cleans (185/125)
6 HSPU
3 cleans 
9 HSPU 
3 cleans
12 HSPU
6 cleans
 
Wod 2: 3 rounds 
Row 2:00 @ steady pace
Rest 1:00
By Matt Seliger on 6/19/2018 9:35 PM

 Thursday June 14th 

 
Skill/strength: EMOM x 12
Even - 20 second handstand hold
Odd - 20 seconds of hip lifts (glute bridge, lower back to floor and repeat for 20 seconds) 
 
Wod: 3 RFT
200 meter run 
10 slamball over shoulder
Rest 2 minutes 
 
Exit: stretch
By Matt Seliger on 6/19/2018 9:34 PM

 Wednesday June 13th 

 

Warmup 2: 

Elevate heart rate. Bike, run, row or jump rope.  

 

Wod: Angie (all reps must be completed before moving to the next movement)

100 pull-ups 

100 push-ups 

100 sit-ups 

100 air squats 

 

Scaling: reduce reps, jumping pull-ups or ring rows, scaled push-ups

By Matt Seliger on 6/19/2018 9:33 PM

 Tuesday June 12th

 
Strength: 6 sets @65-80%
3 x (snatch pull + hang snatch)
1 rep = 1 snatch pull then a hang snatch. 
 
WOD: 10 minute AmRap 
20 wallballs
15 T2B 
10 box jumps 
 
Exit: stretch
By Matt Seliger on 6/19/2018 9:32 PM

 Friday June 8th

 
Strength- 4 sets
8 bench press
:20 max box jumps
 
Wod- 15 min AMRAP
8-12-16-20-24....
Cal row 
DB snatch (50/35)
T2B
By Matt Seliger on 6/19/2018 9:32 PM

 Monday June 11th

 
Strength: 3 sets, move steady through
8-10 seated DB Z press (on the floor, legs straight, core tight, toes toward you) 
8 DB lunges each leg (all 8 then switch)
 
Then: 4 sets 
2 cleans + 2 Front squats  (55% of clean max)
 
WOD: 3000 meter row
Every two minutes:  5 burpees
By Matt Seliger on 6/19/2018 9:31 PM

 Thursday June 7

 
Strength - 5 sets
5 snatch grip deadlifts 
:20 HS hold
8 ring rows
 
WOD - 10 min AMRAP 
20 sit ups 
20 push ups 
20 Kb SDHP (53/35)
 
Exit stretch
  

 

CrossFit Terre Haute

1839 North 4th Street 

Terre Haute, IN 47804

(812) 238-7848

For Drop-in Info Email Mseliger@uhhg.org or message on Facebook Page!

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