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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 12/25/2019 9:15 PM

 Thursday December 26th

 
Warm up 3 rounds
:30 jump rope
2 wall walks
8 ring rows
 
WOD 25 min AMRAP 
30 WB (20/14)
30 D.U
30 cal - row/ air-dyne/ ski erg
30 D.U
30 burpees 
30 D.U
By Matt Seliger on 12/25/2019 9:14 PM

 Tuesday December 24th

 
12 days of Christmas 
 
1-00 meter run
2 sandbag or slamball over shoulder
3 MU or 3 Pull-ups+3 dips or push ups 
4 power cleans (115-185/75-125
5 DB Thrusters 
6 burpees 
7 T2B
8 box jumps
9 GHD sit ups
10 heavy DB snatch
11 heavy WB 
12 rope climbs
By Matt Seliger on 12/25/2019 9:13 PM

 Monday December 23rd

 
Skill/Strength- 5sets
3 hang snatch + 3 pausing oh squats 
 
WOD - 20 min AMRAP 
7 devils press(50’s/35’s)
20 alternating step ups
25/20 cal row
 
Exit stretch
By Matt Seliger on 12/25/2019 9:11 PM

 Friday December 20th 

 
3 sets 
1:00 ski 
10 hip extensions 
1:00 air dyne 
10 KB swings 
 
WOD - For time 
2 rope climbs 
3 rounds 
9 Power snatches (95/65) 
15 push-ups 
 
2 rope climbs 
3 rounds 
9 Box jump overs 
15 OH squats (95/65)
By Matt Seliger on 12/25/2019 9:10 PM

 Thursday December 19th 

 
4 sets 
2 wall walks 
:20 left/front/side plank
5 goblet hold lateral step ups (each)
10 reverse hypers 
 
WOD - 10 minute AmRap 
10 T2B 
12 bar facing burpees 
10 deadlifts (115-155/85-125)
By Matt Seliger on 12/25/2019 9:08 PM

 Wednesday December 18th 

 
Skill - snatch EMOM
6 sets each 
0-5: 1 power + 1 hang power + 1 OH squat 
6-11: 1 squat snatch + 1 hang squat snatch 
Build through each segment. First 6 minutes the goal is to finish the upper body, locked out elbows in the catch. 
 
Second 6 minutes finish up, and pull down under the bar. 
 
WOD - 10 minute AmRap 
10 GHD sit-ups 
20 wallballs 
30 DU
By Matt Seliger on 12/25/2019 9:06 PM

 Tuesday December 17th

 
4 sets 
3 pausing deadlifts - just off floor, at knee, at top
12 ring rows
 
WOD - for time 
30/25 cal ski 
15 thrusters 
9 pull-ups 
30/25 cal air dyne 
12 thrusters 
12 pull-ups 
30/25 cal row
9 thrusters 
15 pull-ups
By Matt Seliger on 12/25/2019 9:05 PM

Monday December 16th 

 

OTM x 12, 6 sets each 

0-5: 1 deadlift + 1 hang squat clean + 1 front squat

6-11: 1 push jerk + 2 split jerks

 

WOD - 4 x 3 minute AmRap 

15/12 cal row buy in 

5 power cleans (95-155/65-105)

10 HSPU

15 air squats

By Matt Seliger on 12/25/2019 9:03 PM

 Friday December 13th

 
Strength 
5 TNG deadlifts- build 
:20 L-sit
 
WOD 10 min AMRAP
15 sit ups
15 push ups 
15 Kb swings(53/35)
 2 rope climbs
By Matt Seliger on 12/25/2019 9:02 PM

 Thursday December 12th

 
Skill/strength- 5 sets
3 snatch pulls -snatch max or greater
:20 Hs Hold - shoulder taps or hands lifts
DB suitcase Hold - 8 knee lifts in place each side
 
WOD- 9 min AMRAP 
3 thrusters (95/65)
3 pull ups or C2B 
9/7 cal row
Add 3 each round to thrusters and pull-ups 
 
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 12/25/2019 9:15 PM

 Thursday December 26th

 
Warm up 3 rounds
:30 jump rope
2 wall walks
8 ring rows
 
WOD 25 min AMRAP 
30 WB (20/14)
30 D.U
30 cal - row/ air-dyne/ ski erg
30 D.U
30 burpees 
30 D.U
By Matt Seliger on 12/25/2019 9:14 PM

 Tuesday December 24th

 
12 days of Christmas 
 
1-00 meter run
2 sandbag or slamball over shoulder
3 MU or 3 Pull-ups+3 dips or push ups 
4 power cleans (115-185/75-125
5 DB Thrusters 
6 burpees 
7 T2B
8 box jumps
9 GHD sit ups
10 heavy DB snatch
11 heavy WB 
12 rope climbs
By Matt Seliger on 12/25/2019 9:13 PM

 Monday December 23rd

 
Skill/Strength- 5sets
3 hang snatch + 3 pausing oh squats 
 
WOD - 20 min AMRAP 
7 devils press(50’s/35’s)
20 alternating step ups
25/20 cal row
 
Exit stretch
By Matt Seliger on 12/25/2019 9:11 PM

 Friday December 20th 

 
3 sets 
1:00 ski 
10 hip extensions 
1:00 air dyne 
10 KB swings 
 
WOD - For time 
2 rope climbs 
3 rounds 
9 Power snatches (95/65) 
15 push-ups 
 
2 rope climbs 
3 rounds 
9 Box jump overs 
15 OH squats (95/65)
By Matt Seliger on 12/25/2019 9:10 PM

 Thursday December 19th 

 
4 sets 
2 wall walks 
:20 left/front/side plank
5 goblet hold lateral step ups (each)
10 reverse hypers 
 
WOD - 10 minute AmRap 
10 T2B 
12 bar facing burpees 
10 deadlifts (115-155/85-125)
By Matt Seliger on 12/25/2019 9:08 PM

 Wednesday December 18th 

 
Skill - snatch EMOM
6 sets each 
0-5: 1 power + 1 hang power + 1 OH squat 
6-11: 1 squat snatch + 1 hang squat snatch 
Build through each segment. First 6 minutes the goal is to finish the upper body, locked out elbows in the catch. 
 
Second 6 minutes finish up, and pull down under the bar. 
 
WOD - 10 minute AmRap 
10 GHD sit-ups 
20 wallballs 
30 DU
By Matt Seliger on 12/25/2019 9:06 PM

 Tuesday December 17th

 
4 sets 
3 pausing deadlifts - just off floor, at knee, at top
12 ring rows
 
WOD - for time 
30/25 cal ski 
15 thrusters 
9 pull-ups 
30/25 cal air dyne 
12 thrusters 
12 pull-ups 
30/25 cal row
9 thrusters 
15 pull-ups
By Matt Seliger on 12/25/2019 9:05 PM

Monday December 16th 

 

OTM x 12, 6 sets each 

0-5: 1 deadlift + 1 hang squat clean + 1 front squat

6-11: 1 push jerk + 2 split jerks

 

WOD - 4 x 3 minute AmRap 

15/12 cal row buy in 

5 power cleans (95-155/65-105)

10 HSPU

15 air squats

By Matt Seliger on 12/25/2019 9:03 PM

 Friday December 13th

 
Strength 
5 TNG deadlifts- build 
:20 L-sit
 
WOD 10 min AMRAP
15 sit ups
15 push ups 
15 Kb swings(53/35)
 2 rope climbs
By Matt Seliger on 12/25/2019 9:02 PM

 Thursday December 12th

 
Skill/strength- 5 sets
3 snatch pulls -snatch max or greater
:20 Hs Hold - shoulder taps or hands lifts
DB suitcase Hold - 8 knee lifts in place each side
 
WOD- 9 min AMRAP 
3 thrusters (95/65)
3 pull ups or C2B 
9/7 cal row
Add 3 each round to thrusters and pull-ups 
 
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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