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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 7/29/2018 9:18 PM

 Monday July 30th

 
Skill- 5 sets
1) 3 TnG Snatch grip deadlifts + 3 hang Squat Snatch 50-60%
 
WOD - 12 min AMRAP 
15 burpees
18 T2B 
21 cal row
 
Exit stretch
By Matt Seliger on 7/29/2018 9:17 PM

 Friday July 27th 

 
Strength - 5 sets 
5 back squats (60-70%)
5 box jumps (high)
 
Wod - 3 RFT
15 wallballs 
12 push-ups
9 power snatches (95/65)
By Matt Seliger on 7/29/2018 9:16 PM

 Thursday July 26th 

 
Skill/strength  - 4 sets 
8 DB bench press
10 ring rows 
 
Wod - 10 minute AmRap 
15 KB swings 
30 double unders 
500 meter row
By Matt Seliger on 7/29/2018 9:10 PM

 Wednesday July 25th

 
Strength 3 sets
8 glute bridges
8 DB front rack lunges 
 
Skill - EMOM x 10
0-4
2 cleans @ 75%
5-9
2 cleans @ 80%
 
WOD: for time 
21, 15, 9
Dumbbell deadlifts (50/35)
HSPU
By Matt Seliger on 7/29/2018 9:08 PM

 Monday July 23rd

 
Strength - 3 sets
6 snatch grip overhead press
8-10 heavy KB swings 
 
Skill - 6 sets 
3 snatch’s (60% and build)
 
WOD: for time 
1 mile run
Then right into
8 minute AmRap 
10 GHD sit-ups 
15 Burpee box-jump overs
 
Exit stretch
By Matt Seliger on 7/29/2018 9:08 PM

 Tuesday July 24th

 
Strength/skill - 4 sets 
5 overhead squats @65-75%
8 reverse hypers 
 
WOD - 15 minute AmRap
7 bar muscles ups/10 pull-ups or T2B 
10 thrusters (95/65) 
13 cal assault bike
By Matt Seliger on 7/29/2018 9:06 PM

 Friday July 20th

 
Strength/skill-3 sets
6 speed squats @ 50% (constant movement, no pause at bottom or top of rep)
50ft 2 DB OH carry (go heavy)
 
WOD 4RFT
500/450m row
8 C&J (155/105)
 
Exit stretch
By Matt Seliger on 7/29/2018 9:05 PM

 Thursday July 19th

 
Strength- 4 sets
2 wall walks
5 ring row pause
5 hipext pause
 
WOD 1- 5 minute AMRAP 
30/24 cal air dyne buy-in
Then 
15 air squats
10 T2B
 
-2min rest
 
WOD 2- 5 minute AMRAP 
30/24 cal air dyne buy-in
Then 
15 Kb swings(53/35)
10 push-ups
By Matt Seliger on 7/29/2018 9:04 PM

 Wednesday July 18th 

 
Strength- 5 sets
3 power cleans + 3 front squats + 3 SH2OH 
Start at 50% of C&J max and build
 
WOD 2 Rounds for Time
400 m run
50 D.U
20 sit-ups 
20 power snatch (75/55)
By Matt Seliger on 7/29/2018 9:03 PM

 Tuesday July 17th

 
Skill- 5 sets
2 power snatch. 1 Squat Snatch + 2 OH Squat
:45 D.U
 
WOD - 12 minute AMRAP 
25 ft db walking lunge
10 burpees 
25 ft walking lunge 
12 pull ups or C2B 
 
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 7/29/2018 9:18 PM

 Monday July 30th

 
Skill- 5 sets
1) 3 TnG Snatch grip deadlifts + 3 hang Squat Snatch 50-60%
 
WOD - 12 min AMRAP 
15 burpees
18 T2B 
21 cal row
 
Exit stretch
By Matt Seliger on 7/29/2018 9:17 PM

 Friday July 27th 

 
Strength - 5 sets 
5 back squats (60-70%)
5 box jumps (high)
 
Wod - 3 RFT
15 wallballs 
12 push-ups
9 power snatches (95/65)
By Matt Seliger on 7/29/2018 9:16 PM

 Thursday July 26th 

 
Skill/strength  - 4 sets 
8 DB bench press
10 ring rows 
 
Wod - 10 minute AmRap 
15 KB swings 
30 double unders 
500 meter row
By Matt Seliger on 7/29/2018 9:10 PM

 Wednesday July 25th

 
Strength 3 sets
8 glute bridges
8 DB front rack lunges 
 
Skill - EMOM x 10
0-4
2 cleans @ 75%
5-9
2 cleans @ 80%
 
WOD: for time 
21, 15, 9
Dumbbell deadlifts (50/35)
HSPU
By Matt Seliger on 7/29/2018 9:08 PM

 Monday July 23rd

 
Strength - 3 sets
6 snatch grip overhead press
8-10 heavy KB swings 
 
Skill - 6 sets 
3 snatch’s (60% and build)
 
WOD: for time 
1 mile run
Then right into
8 minute AmRap 
10 GHD sit-ups 
15 Burpee box-jump overs
 
Exit stretch
By Matt Seliger on 7/29/2018 9:08 PM

 Tuesday July 24th

 
Strength/skill - 4 sets 
5 overhead squats @65-75%
8 reverse hypers 
 
WOD - 15 minute AmRap
7 bar muscles ups/10 pull-ups or T2B 
10 thrusters (95/65) 
13 cal assault bike
By Matt Seliger on 7/29/2018 9:06 PM

 Friday July 20th

 
Strength/skill-3 sets
6 speed squats @ 50% (constant movement, no pause at bottom or top of rep)
50ft 2 DB OH carry (go heavy)
 
WOD 4RFT
500/450m row
8 C&J (155/105)
 
Exit stretch
By Matt Seliger on 7/29/2018 9:05 PM

 Thursday July 19th

 
Strength- 4 sets
2 wall walks
5 ring row pause
5 hipext pause
 
WOD 1- 5 minute AMRAP 
30/24 cal air dyne buy-in
Then 
15 air squats
10 T2B
 
-2min rest
 
WOD 2- 5 minute AMRAP 
30/24 cal air dyne buy-in
Then 
15 Kb swings(53/35)
10 push-ups
By Matt Seliger on 7/29/2018 9:04 PM

 Wednesday July 18th 

 
Strength- 5 sets
3 power cleans + 3 front squats + 3 SH2OH 
Start at 50% of C&J max and build
 
WOD 2 Rounds for Time
400 m run
50 D.U
20 sit-ups 
20 power snatch (75/55)
By Matt Seliger on 7/29/2018 9:03 PM

 Tuesday July 17th

 
Skill- 5 sets
2 power snatch. 1 Squat Snatch + 2 OH Squat
:45 D.U
 
WOD - 12 minute AMRAP 
25 ft db walking lunge
10 burpees 
25 ft walking lunge 
12 pull ups or C2B 
 
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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