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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 10/21/2018 8:16 PM

 Monday October 22nd 

 
Strength - 15 minutes
Find heavy single Front squat
- build with sets of 5,3,3,1,1,1,1
 
WOD - 10 min AMRAP 
15 HSPU 
20/16 cal row 
25 air squats 
 
Exit - 
2 sets
 :20 L-sit hang
:20 side bridge (both)
:20 hip ext hold
 
Then stretch
By Matt Seliger on 10/21/2018 8:15 PM

 Friday October 19th 

 
Strength - 4 sets 
8-10 strict pull-ups 
10 KB reverse lunges (5ea, KB in each hand)
 
WOD - 12 minute AmRap 
16/14 cal row
12 DB snatches (50/35)
10 burpees 
 
Exit - stretch
By Matt Seliger on 10/21/2018 8:13 PM

 Thursday October 18th 

Skill - 5 sets 
Unbroken complex 
2 snatch grip deadlifts + 2 low hang snatches 
5 SL lower each leg 
 
WOD - 6 minute AmRap 
12 pistols (6 each leg)
15 KB swings (53/35)
Rest 2 minutes
6 minute AmRap 
12 box jumps 
15 push-ups
By Matt Seliger on 10/21/2018 8:10 PM

 Wednesday October 17

 
Strength - 4 sets 
3 thrusters + 2 push jerks (95/65 and build) 
6ea weighted SL glute bridges (use slamball) 
 
WOD - 12 minute AmRap 
10 deadlifts (155/105)
15 wallballs 
20 sit-ups
By Matt Seliger on 10/21/2018 8:08 PM

 Tuesday October 16th 

Skill - EMOM x 12 
Even - 30 seconds T-n-G cleans (pick a weight you can do with proper technique)
Odd - 20 second handstand hold 
 
WOD - 3 RFT
15 pull-ups
10 snatches (115/85)
400 meter run 
 
Exit - 1000 meter row and stretch
By Matt Seliger on 10/21/2018 8:06 PM

 Monday October 15th

Strength - 5 sets 
5-6 back squats @ 55-65%
6 DB OH press 
 
WOD - 12 minute AmRap 
(Slamballs and T2B increase by 3 each round)
40 DU
3 slamballs 
3 T2B 
40 
6
 
Exit - stretch
By Matt Seliger on 10/21/2018 8:05 PM

 Friday October 12th

 
Skill/ strength -5 sets
3 tap-n-go cleans + 2 pause front squats
 70-80% of clean max
 
WOD - 12 min AMRAP 
12/10cal row
10 DB SH2OH (50/35) (5 then 5)
6 high box jumps (30/24)
 
Exit stretch
By Matt Seliger on 10/21/2018 8:04 PM

 Thursday October 11th

 
Skill-5 sets
3 split jerks from rack
-start @ 50% and build
 
WOD -  3 RFT 
25 WB (20/14)
25 Sit ups
 
Exit stretch
By Matt Seliger on 10/21/2018 7:52 PM

 Wednesday October 9th

 
WOD 1 - 5 min AMRAP 
10 OH squats (95/65)
10 pull ups
 
-  3 min rest
 
WOD 2 - 6 min AMRAP 
15 cal air dyne 
12 C&J (95/65)
 
3 min rest 
 
WOD 3- 8 Min AMRAP 
15 cal row 
15 burpees 
 
Exit stretch
By Matt Seliger on 10/21/2018 7:51 PM

 Tuesday October 9th

 
Skill -  6 sets
2 hang snatch + 1 Snatch
- start at 55% and build
 
WOD 3RFT
15 HSPU 
45 D.U 
400 m run
 
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 10/21/2018 8:16 PM

 Monday October 22nd 

 
Strength - 15 minutes
Find heavy single Front squat
- build with sets of 5,3,3,1,1,1,1
 
WOD - 10 min AMRAP 
15 HSPU 
20/16 cal row 
25 air squats 
 
Exit - 
2 sets
 :20 L-sit hang
:20 side bridge (both)
:20 hip ext hold
 
Then stretch
By Matt Seliger on 10/21/2018 8:15 PM

 Friday October 19th 

 
Strength - 4 sets 
8-10 strict pull-ups 
10 KB reverse lunges (5ea, KB in each hand)
 
WOD - 12 minute AmRap 
16/14 cal row
12 DB snatches (50/35)
10 burpees 
 
Exit - stretch
By Matt Seliger on 10/21/2018 8:13 PM

 Thursday October 18th 

Skill - 5 sets 
Unbroken complex 
2 snatch grip deadlifts + 2 low hang snatches 
5 SL lower each leg 
 
WOD - 6 minute AmRap 
12 pistols (6 each leg)
15 KB swings (53/35)
Rest 2 minutes
6 minute AmRap 
12 box jumps 
15 push-ups
By Matt Seliger on 10/21/2018 8:10 PM

 Wednesday October 17

 
Strength - 4 sets 
3 thrusters + 2 push jerks (95/65 and build) 
6ea weighted SL glute bridges (use slamball) 
 
WOD - 12 minute AmRap 
10 deadlifts (155/105)
15 wallballs 
20 sit-ups
By Matt Seliger on 10/21/2018 8:08 PM

 Tuesday October 16th 

Skill - EMOM x 12 
Even - 30 seconds T-n-G cleans (pick a weight you can do with proper technique)
Odd - 20 second handstand hold 
 
WOD - 3 RFT
15 pull-ups
10 snatches (115/85)
400 meter run 
 
Exit - 1000 meter row and stretch
By Matt Seliger on 10/21/2018 8:06 PM

 Monday October 15th

Strength - 5 sets 
5-6 back squats @ 55-65%
6 DB OH press 
 
WOD - 12 minute AmRap 
(Slamballs and T2B increase by 3 each round)
40 DU
3 slamballs 
3 T2B 
40 
6
 
Exit - stretch
By Matt Seliger on 10/21/2018 8:05 PM

 Friday October 12th

 
Skill/ strength -5 sets
3 tap-n-go cleans + 2 pause front squats
 70-80% of clean max
 
WOD - 12 min AMRAP 
12/10cal row
10 DB SH2OH (50/35) (5 then 5)
6 high box jumps (30/24)
 
Exit stretch
By Matt Seliger on 10/21/2018 8:04 PM

 Thursday October 11th

 
Skill-5 sets
3 split jerks from rack
-start @ 50% and build
 
WOD -  3 RFT 
25 WB (20/14)
25 Sit ups
 
Exit stretch
By Matt Seliger on 10/21/2018 7:52 PM

 Wednesday October 9th

 
WOD 1 - 5 min AMRAP 
10 OH squats (95/65)
10 pull ups
 
-  3 min rest
 
WOD 2 - 6 min AMRAP 
15 cal air dyne 
12 C&J (95/65)
 
3 min rest 
 
WOD 3- 8 Min AMRAP 
15 cal row 
15 burpees 
 
Exit stretch
By Matt Seliger on 10/21/2018 7:51 PM

 Tuesday October 9th

 
Skill -  6 sets
2 hang snatch + 1 Snatch
- start at 55% and build
 
WOD 3RFT
15 HSPU 
45 D.U 
400 m run
 
Exit stretch
  

 

CrossFit Terre Haute

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Terre Haute, IN 47804

(812) 238-7848

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

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