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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 4/28/2019 12:49 PM

 Friday April 26th

 
4 sets
6 DB strict press
12 hip extensions
200 meter run
 
WOD – 8 minute AmRap
15 KB swings
15 t2b
30 DU
By Matt Seliger on 4/28/2019 12:48 PM

 - Thursday April 25th

Clean complex – EMOM x 10
1 high hip squat + 1 hang squat + 1 power 
@ 0, 1, 2, complete complex @ 3 rest/change weight
@ 4,5,6, lift
@ 7 rest/change weight
@ 8,9,10, lift
 
WOD – for time
3000 meter row 
Every 500 meters 
15 hand release pushups
20 air squats 
Including 3000
By Matt Seliger on 4/28/2019 12:47 PM

 - Wednesday 

Front Squat – 4 sets 
5 reps (3 second pause at bottom)
 
3 sets 
6-8 bent over rows (kb or db)
8 band pull aparts (rear delt)
 
WOD – 12 minute AmRap
18 wallballs (20/14)
15 pullups 
12 deadlifts (135/95)
 
Rx+
30/20
C2B
225/155
 
For Rx+ a minimum of two movements must be (Rx+) such as heavier wallball and deadlifts.
By Matt Seliger on 4/28/2019 12:46 PM

 - Tuesday April 23rd

 
4 rounds
:20 second HS hold, walk if possible 
10 ring rows (pause at top)
:20 ghd hold (situp)
 
WOD – on the 4:00 minutes x 3
12/10 cal row
8 box jump overs or step overs 
12 DB clean and jerks (50/35)
By Matt Seliger on 4/28/2019 12:45 PM

 Monday April 22nd

 
Snatch - 5 sets
1 snatch grip deadlift + 1 power snatch + 1 hang squat snatch
 
OH squat – 3 sets
8 OH squats 
 
WOD – 12 minute AmRap
 
800 meter run buy in
3 power snatches (75/55)
3 lateral bar burpees
3 air squats 
Increase reps by 3 each round
By Matt Seliger on 4/28/2019 12:44 PM

 Friday April 19th

 
Strength- 5 sets
5 deadlifts -build
10 GHD sit-ups 
 
WOD- 12 min AMRAP 
10 HSPU
10 box jumps (24/20)
10 pull-ups or C2B 
40 D.U.
By Matt Seliger on 4/28/2019 12:42 PM

 Thursday April 18th

 
Strength/skill- 3 sets
10 DB or KB goblet squats 
5 high box jumps
10 pvc Superman’s 
20 hollow rocks
 
WOD -4RFT
20/16 cal row 
8 DB front squats (50’s/35’s)
8 DB SH2OH 
 
Exit stretch
By Matt Seliger on 4/28/2019 12:41 PM

 Wednesday April 17th

 
Skill- 4 sets
5 hang squat snatch 
50-60%
 
Strength-3 sets
10 Barbell inverted row
10 Wgt push ups
 
WOD 10 min AMRAP 
12 T2B 
12 DB snatch (50/35)
12 DB stepups
By Matt Seliger on 4/28/2019 12:38 PM

 Tuesday April 16th

 
Strength- 
5x3 split jerk - from floor
4x8-10 Strickland pull-ups 
 
WOD - for time 
100/80 cal air dyne
1000 m ski erg 
1000 m row
1000 m run
 
Rx+
125/100 cal air dyne
1600 m ski erg
1600 m row
Mile run
By Matt Seliger on 4/28/2019 12:08 PM

 Monday April 15th

 
Skill- OTM x8 
3 position Hang Squat Clean 
- mid thigh, above knee, below knee
- start light and have weight to add every two minutes
 
WOD - 7 min AMRAP 
Max WB 
* complete 30 D.U after every 30 WB
 
Exit - 3x:20 Wgt side bridge each side
Then 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 4/28/2019 12:49 PM

 Friday April 26th

 
4 sets
6 DB strict press
12 hip extensions
200 meter run
 
WOD – 8 minute AmRap
15 KB swings
15 t2b
30 DU
By Matt Seliger on 4/28/2019 12:48 PM

 - Thursday April 25th

Clean complex – EMOM x 10
1 high hip squat + 1 hang squat + 1 power 
@ 0, 1, 2, complete complex @ 3 rest/change weight
@ 4,5,6, lift
@ 7 rest/change weight
@ 8,9,10, lift
 
WOD – for time
3000 meter row 
Every 500 meters 
15 hand release pushups
20 air squats 
Including 3000
By Matt Seliger on 4/28/2019 12:47 PM

 - Wednesday 

Front Squat – 4 sets 
5 reps (3 second pause at bottom)
 
3 sets 
6-8 bent over rows (kb or db)
8 band pull aparts (rear delt)
 
WOD – 12 minute AmRap
18 wallballs (20/14)
15 pullups 
12 deadlifts (135/95)
 
Rx+
30/20
C2B
225/155
 
For Rx+ a minimum of two movements must be (Rx+) such as heavier wallball and deadlifts.
By Matt Seliger on 4/28/2019 12:46 PM

 - Tuesday April 23rd

 
4 rounds
:20 second HS hold, walk if possible 
10 ring rows (pause at top)
:20 ghd hold (situp)
 
WOD – on the 4:00 minutes x 3
12/10 cal row
8 box jump overs or step overs 
12 DB clean and jerks (50/35)
By Matt Seliger on 4/28/2019 12:45 PM

 Monday April 22nd

 
Snatch - 5 sets
1 snatch grip deadlift + 1 power snatch + 1 hang squat snatch
 
OH squat – 3 sets
8 OH squats 
 
WOD – 12 minute AmRap
 
800 meter run buy in
3 power snatches (75/55)
3 lateral bar burpees
3 air squats 
Increase reps by 3 each round
By Matt Seliger on 4/28/2019 12:44 PM

 Friday April 19th

 
Strength- 5 sets
5 deadlifts -build
10 GHD sit-ups 
 
WOD- 12 min AMRAP 
10 HSPU
10 box jumps (24/20)
10 pull-ups or C2B 
40 D.U.
By Matt Seliger on 4/28/2019 12:42 PM

 Thursday April 18th

 
Strength/skill- 3 sets
10 DB or KB goblet squats 
5 high box jumps
10 pvc Superman’s 
20 hollow rocks
 
WOD -4RFT
20/16 cal row 
8 DB front squats (50’s/35’s)
8 DB SH2OH 
 
Exit stretch
By Matt Seliger on 4/28/2019 12:41 PM

 Wednesday April 17th

 
Skill- 4 sets
5 hang squat snatch 
50-60%
 
Strength-3 sets
10 Barbell inverted row
10 Wgt push ups
 
WOD 10 min AMRAP 
12 T2B 
12 DB snatch (50/35)
12 DB stepups
By Matt Seliger on 4/28/2019 12:38 PM

 Tuesday April 16th

 
Strength- 
5x3 split jerk - from floor
4x8-10 Strickland pull-ups 
 
WOD - for time 
100/80 cal air dyne
1000 m ski erg 
1000 m row
1000 m run
 
Rx+
125/100 cal air dyne
1600 m ski erg
1600 m row
Mile run
By Matt Seliger on 4/28/2019 12:08 PM

 Monday April 15th

 
Skill- OTM x8 
3 position Hang Squat Clean 
- mid thigh, above knee, below knee
- start light and have weight to add every two minutes
 
WOD - 7 min AMRAP 
Max WB 
* complete 30 D.U after every 30 WB
 
Exit - 3x:20 Wgt side bridge each side
Then 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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