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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 7/29/2019 10:40 AM

 Friday July 26th

 
4 Sets
5 Back Squats (build)
12 Reverse Hypers
 
WOD - 12 minute AmRap
10 T2B
12 OH DB Lunges (6 each arm)
14 cal row
By Matt Seliger on 7/29/2019 10:39 AM

 Thursday July 25th

 
4 Sets 
HSPU Practice. 6-8 per set (using a box, or plates if needed)
12 strict leg lifts (not T2B)
 :20 second hip extension hold
 
WOD - 10 minute AmRap
15 KB Swings
10 Box Jumps
15 pushups
10 Pullups
By Matt Seliger on 7/29/2019 10:38 AM

 Tuesday July 23rd

 
4 sets
6-8 Deadlifts
8 DB Reverse Lunges (4 each)
10 Ring Rows
 
WOD - For time
2000 meter row
Every 2 minutes including 0:00, complete 5 wallballs
By Matt Seliger on 7/29/2019 10:38 AM

 Wednesday July 24th

 
Warm up - 3 sets
12 KB Swings
12 band pull aparts
 
6 Sets
1 power + 1 low hang power + 1 hang squat snatch
Build
 
WOD - "Nancy"
5 RFT
400 meter run
15 OH Squats (95/65)
By Matt Seliger on 7/29/2019 10:37 AM

 Monday July 22nd

 
EMOM 
0-5
3 squat cleans
6-7 rest, change weight if needed
7-12
3 push jerks
(The bar starts on the ground the entire EMOM)
 
WOD - 12 minute AmRap
6 DB Hang Clean and Jerks (3 each)
15 air squats
 
*DB Hang Clean and Jerks increase by 2 each round*
By Matt Seliger on 7/29/2019 10:36 AM

 Thursday July 18th

 
Strength/Skill- 3 sets
DB single leg RDL 8 each
:20 high Box jumps
:30 GHD sit ups
:20 HS hold
 
Wod 12 min amrap
15 thrusters (95/65)
15 cal row 
10 HSPU
10 SDHP
 
Exit stretch
By Matt Seliger on 7/29/2019 10:36 AM

 Friday July 19th

 
Skill- 6 sets
3 tap-n-go squat snatches
- build in weight but start light
- take time when doing the tap-n-go
 
WOD- For time
50/40 cal ski erg
40 DB Snatch(50/35)
40 box jump overs (24/20)
40 burpees
By Matt Seliger on 7/29/2019 10:35 AM

 Wednesday July 17th

 
Strength 5 sets
4-6 strict pull ups 
4-6 chin ups
5 deadlifts with 5 second lower
 
WOD 4 Rounds For Time
200 m run
50 D.U
10 front squats (95-135/65-95)
By Matt Seliger on 7/29/2019 10:34 AM

 Tuesday July 16th 

 
Strength - 4 sets 
8 OH squats 
Start light(50%) and build 
 
Wod - 12 minute amrap 
3 T2B
3 clean and jerks (115-155/75-105)
3 lateral bar burpees
*Increase by 3 each round
By Matt Seliger on 7/29/2019 10:33 AM

 Monday July 15th

 
Skill- 5 sets 
3 Squat Clean to push jerk
60-70%
 
Strength -3 sets 
50ft single arm OH carry into 10 single arm rows each side
 
WOD 10 minute AMRAP 
10 cal row
10 sit-ups
10 slamball(50/35)
Add 2 reps each round
  

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 7/29/2019 10:40 AM

 Friday July 26th

 
4 Sets
5 Back Squats (build)
12 Reverse Hypers
 
WOD - 12 minute AmRap
10 T2B
12 OH DB Lunges (6 each arm)
14 cal row
By Matt Seliger on 7/29/2019 10:39 AM

 Thursday July 25th

 
4 Sets 
HSPU Practice. 6-8 per set (using a box, or plates if needed)
12 strict leg lifts (not T2B)
 :20 second hip extension hold
 
WOD - 10 minute AmRap
15 KB Swings
10 Box Jumps
15 pushups
10 Pullups
By Matt Seliger on 7/29/2019 10:38 AM

 Tuesday July 23rd

 
4 sets
6-8 Deadlifts
8 DB Reverse Lunges (4 each)
10 Ring Rows
 
WOD - For time
2000 meter row
Every 2 minutes including 0:00, complete 5 wallballs
By Matt Seliger on 7/29/2019 10:38 AM

 Wednesday July 24th

 
Warm up - 3 sets
12 KB Swings
12 band pull aparts
 
6 Sets
1 power + 1 low hang power + 1 hang squat snatch
Build
 
WOD - "Nancy"
5 RFT
400 meter run
15 OH Squats (95/65)
By Matt Seliger on 7/29/2019 10:37 AM

 Monday July 22nd

 
EMOM 
0-5
3 squat cleans
6-7 rest, change weight if needed
7-12
3 push jerks
(The bar starts on the ground the entire EMOM)
 
WOD - 12 minute AmRap
6 DB Hang Clean and Jerks (3 each)
15 air squats
 
*DB Hang Clean and Jerks increase by 2 each round*
By Matt Seliger on 7/29/2019 10:36 AM

 Thursday July 18th

 
Strength/Skill- 3 sets
DB single leg RDL 8 each
:20 high Box jumps
:30 GHD sit ups
:20 HS hold
 
Wod 12 min amrap
15 thrusters (95/65)
15 cal row 
10 HSPU
10 SDHP
 
Exit stretch
By Matt Seliger on 7/29/2019 10:36 AM

 Friday July 19th

 
Skill- 6 sets
3 tap-n-go squat snatches
- build in weight but start light
- take time when doing the tap-n-go
 
WOD- For time
50/40 cal ski erg
40 DB Snatch(50/35)
40 box jump overs (24/20)
40 burpees
By Matt Seliger on 7/29/2019 10:35 AM

 Wednesday July 17th

 
Strength 5 sets
4-6 strict pull ups 
4-6 chin ups
5 deadlifts with 5 second lower
 
WOD 4 Rounds For Time
200 m run
50 D.U
10 front squats (95-135/65-95)
By Matt Seliger on 7/29/2019 10:34 AM

 Tuesday July 16th 

 
Strength - 4 sets 
8 OH squats 
Start light(50%) and build 
 
Wod - 12 minute amrap 
3 T2B
3 clean and jerks (115-155/75-105)
3 lateral bar burpees
*Increase by 3 each round
By Matt Seliger on 7/29/2019 10:33 AM

 Monday July 15th

 
Skill- 5 sets 
3 Squat Clean to push jerk
60-70%
 
Strength -3 sets 
50ft single arm OH carry into 10 single arm rows each side
 
WOD 10 minute AMRAP 
10 cal row
10 sit-ups
10 slamball(50/35)
Add 2 reps each round
  

 

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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