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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 2/17/2019 9:02 PM

 Monday February 18th

 
Strength- 4 sets
5 squats cleans (start at 50% and build and TNG)
Max set of HSPU (complete at least 6)
10 Ring rows 
 
12 min AMRAP 
10 burpees 
10 DB Snatch (50/35)
25 D.U
* add 2 reps Snatch every round
10/12/25
10/14/25
 
Exit stretch
By Matt Seliger on 2/17/2019 9:00 PM

 Friday February 15th

 
WOD - 17.2 
12 minute AmRap 
-2 rounds-
50 ft DB walking lunge (front rack) (50/35)
16 T2B 
8 DB power cleans (50/35)
 
-2 rounds-
 50 ft DB walking lunge
16 bar muscle ups 
8 DB power cleans 
 
Alternate every 2 rounds with T2B and muscle ups. Muscle ups and DB weight can be scaled independently (if you can’t do muscle ups you can still use RX weight and vice versa)
By Matt Seliger on 2/17/2019 8:58 PM

 Thursday February 14th 

 
Strength - 5 sets 
5 back squats 
8-10 strict pull-ups 
 
WOD 
Option 1 
2000 meter row for time 
 
Option 2 
5000 meter row for time
By Matt Seliger on 2/17/2019 8:57 PM

 Tuesday February 12th

 
Strength - 5 sets 
3 deadlifts, tap and go clean grip
:20 second ring support (think push-up position with feet on box)
 
WOD - 4 RFT 
25 wall balls 
30 DU 
rest 2 minutes between rounds
Score is slowest round 
(Pro tip: push yourself on the wall balls)
By Matt Seliger on 2/17/2019 8:57 PM

 Wednesday February 13th

 
Strength - 6 sets 
1 clean + 1 hang squat clean
Build
 
WOD - 8 minute AmRap 
8 bar facing burpees 
10 thrusters 
 
12 bar facing burpees 
10 thrusters 
 
14, 16, 18 burpees....
Thrusters stay at 10 reps 
 
Exit - 3 sets 
20 second front, left, right, back bridge
By Matt Seliger on 2/17/2019 8:54 PM

 Monday February 11th 

 
Strength/skill 
3 x 5 OH squats 
 
Then 5 sets 
1 pausing (@ knee) hang snatch + 1 hang snatch
 
WOD - 10 minute AmRap 
10 box jump overs 
15 cal row 
10 HSPU
By Matt Seliger on 2/17/2019 8:53 PM

 Strength-3 sets

8-12 strict pull ups
8-12 dips
8 snatch push press + 8 oh Squat
 
WOD-for time
40/32 cal air dyne
3 rope climbs
25 box jumps (20/14)
3 rope climbs 
40 WB (20/14)
3 rope climbs
By Matt Seliger on 2/17/2019 8:52 PM

 Thursday February 7th

 
For time
45 thrusters (95/65)
45 cal row
45 lateral bar burpees
45 deadlifts (95/65)
45 sit ups 
45 hang cleans (95/65)
45 pistols
Happy Birthday Stephanie McKay!
 
Exit stretch
By Matt Seliger on 2/17/2019 8:50 PM

 Tuesday February 5th

 
Skill -  4sets
8 heavy Kb swings
:45 D.U
 
WOD - 16/17.4
13 min AMRAP 
55 deadlifts (225/155)
55 WB (20/14)
55 cal row
55 HSPU 
 
Scaled 
55 deadlifts (135/95)
55 wallballs (20/10) 9” target
55 Cal row
55 Hand release push ups
 
*you can Rx some movements and scale others if needed right now.
By Matt Seliger on 2/17/2019 8:50 PM

 Wednesday February 6th 

 
Skill 6 sets
Power clean + Front Squat + push jerk + split jerk
-build
 
WOD 10 min AMRAP 
10 DB single arm snatch (50/35)
20  D.U
10 T2B
 
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 2/17/2019 9:02 PM

 Monday February 18th

 
Strength- 4 sets
5 squats cleans (start at 50% and build and TNG)
Max set of HSPU (complete at least 6)
10 Ring rows 
 
12 min AMRAP 
10 burpees 
10 DB Snatch (50/35)
25 D.U
* add 2 reps Snatch every round
10/12/25
10/14/25
 
Exit stretch
By Matt Seliger on 2/17/2019 9:00 PM

 Friday February 15th

 
WOD - 17.2 
12 minute AmRap 
-2 rounds-
50 ft DB walking lunge (front rack) (50/35)
16 T2B 
8 DB power cleans (50/35)
 
-2 rounds-
 50 ft DB walking lunge
16 bar muscle ups 
8 DB power cleans 
 
Alternate every 2 rounds with T2B and muscle ups. Muscle ups and DB weight can be scaled independently (if you can’t do muscle ups you can still use RX weight and vice versa)
By Matt Seliger on 2/17/2019 8:58 PM

 Thursday February 14th 

 
Strength - 5 sets 
5 back squats 
8-10 strict pull-ups 
 
WOD 
Option 1 
2000 meter row for time 
 
Option 2 
5000 meter row for time
By Matt Seliger on 2/17/2019 8:57 PM

 Tuesday February 12th

 
Strength - 5 sets 
3 deadlifts, tap and go clean grip
:20 second ring support (think push-up position with feet on box)
 
WOD - 4 RFT 
25 wall balls 
30 DU 
rest 2 minutes between rounds
Score is slowest round 
(Pro tip: push yourself on the wall balls)
By Matt Seliger on 2/17/2019 8:57 PM

 Wednesday February 13th

 
Strength - 6 sets 
1 clean + 1 hang squat clean
Build
 
WOD - 8 minute AmRap 
8 bar facing burpees 
10 thrusters 
 
12 bar facing burpees 
10 thrusters 
 
14, 16, 18 burpees....
Thrusters stay at 10 reps 
 
Exit - 3 sets 
20 second front, left, right, back bridge
By Matt Seliger on 2/17/2019 8:54 PM

 Monday February 11th 

 
Strength/skill 
3 x 5 OH squats 
 
Then 5 sets 
1 pausing (@ knee) hang snatch + 1 hang snatch
 
WOD - 10 minute AmRap 
10 box jump overs 
15 cal row 
10 HSPU
By Matt Seliger on 2/17/2019 8:53 PM

 Strength-3 sets

8-12 strict pull ups
8-12 dips
8 snatch push press + 8 oh Squat
 
WOD-for time
40/32 cal air dyne
3 rope climbs
25 box jumps (20/14)
3 rope climbs 
40 WB (20/14)
3 rope climbs
By Matt Seliger on 2/17/2019 8:52 PM

 Thursday February 7th

 
For time
45 thrusters (95/65)
45 cal row
45 lateral bar burpees
45 deadlifts (95/65)
45 sit ups 
45 hang cleans (95/65)
45 pistols
Happy Birthday Stephanie McKay!
 
Exit stretch
By Matt Seliger on 2/17/2019 8:50 PM

 Tuesday February 5th

 
Skill -  4sets
8 heavy Kb swings
:45 D.U
 
WOD - 16/17.4
13 min AMRAP 
55 deadlifts (225/155)
55 WB (20/14)
55 cal row
55 HSPU 
 
Scaled 
55 deadlifts (135/95)
55 wallballs (20/10) 9” target
55 Cal row
55 Hand release push ups
 
*you can Rx some movements and scale others if needed right now.
By Matt Seliger on 2/17/2019 8:50 PM

 Wednesday February 6th 

 
Skill 6 sets
Power clean + Front Squat + push jerk + split jerk
-build
 
WOD 10 min AMRAP 
10 DB single arm snatch (50/35)
20  D.U
10 T2B
 
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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