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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 8/12/2018 9:10 PM

 Monday August 13th

 
Skill- 5 sets
3 T-N-G squat cleans + 3 SH2OH
50-60 of clean and jerk max
 
WOD-2 RFT
400m run
30 sit ups 
60 D.U
 
Exit: stretch
By Matt Seliger on 8/12/2018 9:08 PM

 Friday August 10th

 

Strength - 3 rounds, move steadily through 

6 heavy KB swings 

50 feet OH DB carry 

 

Skill - EMOM x 8

1 squat snatch + 1 hang squat snatch 

 

Wod

5 minute AmRap 

10 SDHP (95-65)

10 T2B 

Rest 1 minute 

5 minute AmRap 

10 hang cleans (95/65)

10 pistols

By Matt Seliger on 8/12/2018 9:07 PM

 Thursday August 9th 

 
Strength - 4 sets 
:20 second handstand hold 
6-8 back squats (steady and control)
 
Wod - 3 rounds for time 
200 meter run 
15 pull-ups 
20 wallballs 
 
Exit - stretch
By Matt Seliger on 8/12/2018 9:06 PM

 Wednesday August 8th

 
Strength - 4 sets 
2 strict press + 2 push press + 2 push jerks 
15 second L sit or knee raise
 
WOD - 11.2 
15 minute AmRap 
9 deadlifts (155/100)
12 push-ups 
15 box jumps (24”/20”)
By Matt Seliger on 8/12/2018 9:05 PM

 Tuesday August 7th

 
Warmup 2 - 3 sets 
10 reverse hypers 
8 ring row face pulls 
 
Strength - 5 sets 
5 OH squats
 
Wod - for time 
20, 14, 8 
Dumbbell snatches 
Burpees
By Matt Seliger on 8/12/2018 9:04 PM

 Monday August 6th

 
Strength - 1 and 2 
1: 2 sets 
10 single leg RDL
10 hip extensions 
 
2:  5 sets (65% and build if able)
2 double pause (pull from floor and pause just below knee, continue pull and pause mid thing, then finish) + 2 Front squats 
 
Wod - 10 minute AmRap 
15 cal row
30 double unders 
15 sit-ups 
30 double unders
By Matt Seliger on 8/12/2018 9:03 PM

 Friday August 3rd

 
WOD - 15.5
For time
27-21-15-9
Cal row
Thrusters
 
Exit : 2 rounds 
400 m run
Bridge series 
:40 front and back. :30sides
By Matt Seliger on 8/12/2018 9:02 PM

 Thursday August 2nd 

 
Strength - 5 sets
5 tempo deadlifts (speed up, 5 second lower) @ 50% of max
5-8 chin ups
 
WOD - 12 min AMRAP
9 hspu
12 pistols 
15 ghd sit ups
 
Exit- stretch
By Matt Seliger on 8/12/2018 9:01 PM

 Wednesday August 1st

 
Strength- 6 sets
3 push jerks 
70-80% of jerk max
 
WOD - 4 rounds of 3 min AMRAP/ 1 min rest
Each round start with 200m run
Then: AMRAP of
15 WB (20/14)
12 DB snatch (50/35)
9 box jumps (24/20)
By Matt Seliger on 8/12/2018 8:52 PM

 Tuesday July 31st

 
Strength/Skill- 5 sets
Front squat 5X @ 65-75 %
:30 Max HSPU 
 
WOD - 10 min AMRAP
6 cleans (135-185/95-125)
12 pull-ups or C2B
24 D.U
 
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 8/12/2018 9:10 PM

 Monday August 13th

 
Skill- 5 sets
3 T-N-G squat cleans + 3 SH2OH
50-60 of clean and jerk max
 
WOD-2 RFT
400m run
30 sit ups 
60 D.U
 
Exit: stretch
By Matt Seliger on 8/12/2018 9:08 PM

 Friday August 10th

 

Strength - 3 rounds, move steadily through 

6 heavy KB swings 

50 feet OH DB carry 

 

Skill - EMOM x 8

1 squat snatch + 1 hang squat snatch 

 

Wod

5 minute AmRap 

10 SDHP (95-65)

10 T2B 

Rest 1 minute 

5 minute AmRap 

10 hang cleans (95/65)

10 pistols

By Matt Seliger on 8/12/2018 9:07 PM

 Thursday August 9th 

 
Strength - 4 sets 
:20 second handstand hold 
6-8 back squats (steady and control)
 
Wod - 3 rounds for time 
200 meter run 
15 pull-ups 
20 wallballs 
 
Exit - stretch
By Matt Seliger on 8/12/2018 9:06 PM

 Wednesday August 8th

 
Strength - 4 sets 
2 strict press + 2 push press + 2 push jerks 
15 second L sit or knee raise
 
WOD - 11.2 
15 minute AmRap 
9 deadlifts (155/100)
12 push-ups 
15 box jumps (24”/20”)
By Matt Seliger on 8/12/2018 9:05 PM

 Tuesday August 7th

 
Warmup 2 - 3 sets 
10 reverse hypers 
8 ring row face pulls 
 
Strength - 5 sets 
5 OH squats
 
Wod - for time 
20, 14, 8 
Dumbbell snatches 
Burpees
By Matt Seliger on 8/12/2018 9:04 PM

 Monday August 6th

 
Strength - 1 and 2 
1: 2 sets 
10 single leg RDL
10 hip extensions 
 
2:  5 sets (65% and build if able)
2 double pause (pull from floor and pause just below knee, continue pull and pause mid thing, then finish) + 2 Front squats 
 
Wod - 10 minute AmRap 
15 cal row
30 double unders 
15 sit-ups 
30 double unders
By Matt Seliger on 8/12/2018 9:03 PM

 Friday August 3rd

 
WOD - 15.5
For time
27-21-15-9
Cal row
Thrusters
 
Exit : 2 rounds 
400 m run
Bridge series 
:40 front and back. :30sides
By Matt Seliger on 8/12/2018 9:02 PM

 Thursday August 2nd 

 
Strength - 5 sets
5 tempo deadlifts (speed up, 5 second lower) @ 50% of max
5-8 chin ups
 
WOD - 12 min AMRAP
9 hspu
12 pistols 
15 ghd sit ups
 
Exit- stretch
By Matt Seliger on 8/12/2018 9:01 PM

 Wednesday August 1st

 
Strength- 6 sets
3 push jerks 
70-80% of jerk max
 
WOD - 4 rounds of 3 min AMRAP/ 1 min rest
Each round start with 200m run
Then: AMRAP of
15 WB (20/14)
12 DB snatch (50/35)
9 box jumps (24/20)
By Matt Seliger on 8/12/2018 8:52 PM

 Tuesday July 31st

 
Strength/Skill- 5 sets
Front squat 5X @ 65-75 %
:30 Max HSPU 
 
WOD - 10 min AMRAP
6 cleans (135-185/95-125)
12 pull-ups or C2B
24 D.U
 
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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