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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 5/15/2019 9:55 PM

 Thursday May 16

 
Strength -  6 sets 
2 split jerks from rack- build to heav
4 broad jumps 
 
Wod 1- at 0:00
Mile for time- wear vest if you plan on it during Murph
 
Wod 2 
Rx+ and Rx @ 10:00
1 round of “Cindy” 5-10-15 OTM until failure
 
Or 
 
4 - 8 -12 OTM until failure ( complete at least 7 rounds
By Matt Seliger on 5/15/2019 9:54 PM

 Wednesday May 15th

 
Skill - 6 sets 
2 hang snatch + 2 snatch
 
Wod- 10 minute AMRAP
10 slamball over shoulder (50/30)
1 rope climb
10 slamball reverse lunges 
1 rope climb
10 DB snatch
 
Exit : 5 x 1 min max cal row/ 1 min rest
 
Stretch if time
By Matt Seliger on 5/15/2019 9:52 PM

 Tuesday May 14th

 

Strength 4 sets 

50ft single arm OH dumbbell carry each

8-12 strict pull ups

5 high box jumps to stability landing

 

WOD 15 min AMRAP

800 meter run buy in

Then

50 D.U

15 T2B

10 squat cleans (115-155/75-105)

 

Exit: stretch

By Matt Seliger on 5/15/2019 9:51 PM

 Monday May 13

 
Strength - 4 sets
5 front squats- 70-80%
8 DB single arm rows each arm
 
WOD- For time 
30/ 24 cal ski erg
15 SH2OH (115-185/75-125)
15 burpees
30/24 cal row
12 SH2OH
12 burpees
30/24 cal air dyne
9 SH2OH
9 burpees
By Matt Seliger on 5/15/2019 9:50 PM

 Thursday May 9th

 
3 sets 
6-8 pausing (@ knee) deadlifts 
:20 hollow hold or rock
6-8 floor presses 
 
WOD - 4 RFT
 
400 meter run
20 air squats 
10 pull-ups 
5 hang cleans (115-155/75-105)
By Matt Seliger on 5/15/2019 9:50 PM

 Friday May 10th 

 
4 sets 
5 back squats 
10 SL rdl (5each)
 
WOD - 12 minute AmRap 
1 minute max DB snatches 
1 minute max HSPU 
1 minute max sit ups 
REST 1 minute
By Matt Seliger on 5/15/2019 9:48 PM

 Wednesday May 8th 

 
6 sets 
1 snatch grip deadlift + 1 low hang snatch + 1 hang squat snatch 
 
Then 3x5 
OH squats from the rack 
 
WOD - 3 RFT 
20 kB swings 
50 ft walking lunge 
20 push-ups 
 
Exit stretch
By Matt Seliger on 5/15/2019 9:47 PM

 Tuesday May 7th

 
4 sets 
:20 HS hold 
10 SL lower (alternate, 5 each)
6-8 strict pull-ups (one set, use a band if needed)
 
WOD - 12 minute AmRap 
8 DB thrusters (40s-50s/25s-35s)
12 burpee box jumps (20/24)
16 T2B 
 
Exit: 3x 400 meter run
Rest 1 minute between efforts
By Matt Seliger on 5/15/2019 9:46 PM

 Monday May 6th 

 
Clean and jerk 
14 minute clock 
0-3: 2 power cleans + 2 front squats 
 
4: rest and change weight 
 
5-8: 1 power clean + 1 hang squat clean + 2 push jerks 
 
9: rest and change weight 
 
10-13: 2 squat clean and jerks 
 
WOD - 10 minute AmRap 
15 wall balls 
30 double unders 
15 cal row
By Matt Seliger on 5/15/2019 9:44 PM

 Friday May 3rd

 
Strength- 3 sets
Slamball bench single leg hip lifts - 8each
Push up Position shoulder taps 10each
Broad jumps 5 reps on turf
 
WOD - 3RFT 
200m run
15 front squats(135/95)
15 HSPU 
20/16 cal row
 
Scaled 
-lighter weight
- show hand push ups
 
Rx+
(185/125)
  

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 5/15/2019 9:55 PM

 Thursday May 16

 
Strength -  6 sets 
2 split jerks from rack- build to heav
4 broad jumps 
 
Wod 1- at 0:00
Mile for time- wear vest if you plan on it during Murph
 
Wod 2 
Rx+ and Rx @ 10:00
1 round of “Cindy” 5-10-15 OTM until failure
 
Or 
 
4 - 8 -12 OTM until failure ( complete at least 7 rounds
By Matt Seliger on 5/15/2019 9:54 PM

 Wednesday May 15th

 
Skill - 6 sets 
2 hang snatch + 2 snatch
 
Wod- 10 minute AMRAP
10 slamball over shoulder (50/30)
1 rope climb
10 slamball reverse lunges 
1 rope climb
10 DB snatch
 
Exit : 5 x 1 min max cal row/ 1 min rest
 
Stretch if time
By Matt Seliger on 5/15/2019 9:52 PM

 Tuesday May 14th

 

Strength 4 sets 

50ft single arm OH dumbbell carry each

8-12 strict pull ups

5 high box jumps to stability landing

 

WOD 15 min AMRAP

800 meter run buy in

Then

50 D.U

15 T2B

10 squat cleans (115-155/75-105)

 

Exit: stretch

By Matt Seliger on 5/15/2019 9:51 PM

 Monday May 13

 
Strength - 4 sets
5 front squats- 70-80%
8 DB single arm rows each arm
 
WOD- For time 
30/ 24 cal ski erg
15 SH2OH (115-185/75-125)
15 burpees
30/24 cal row
12 SH2OH
12 burpees
30/24 cal air dyne
9 SH2OH
9 burpees
By Matt Seliger on 5/15/2019 9:50 PM

 Thursday May 9th

 
3 sets 
6-8 pausing (@ knee) deadlifts 
:20 hollow hold or rock
6-8 floor presses 
 
WOD - 4 RFT
 
400 meter run
20 air squats 
10 pull-ups 
5 hang cleans (115-155/75-105)
By Matt Seliger on 5/15/2019 9:50 PM

 Friday May 10th 

 
4 sets 
5 back squats 
10 SL rdl (5each)
 
WOD - 12 minute AmRap 
1 minute max DB snatches 
1 minute max HSPU 
1 minute max sit ups 
REST 1 minute
By Matt Seliger on 5/15/2019 9:48 PM

 Wednesday May 8th 

 
6 sets 
1 snatch grip deadlift + 1 low hang snatch + 1 hang squat snatch 
 
Then 3x5 
OH squats from the rack 
 
WOD - 3 RFT 
20 kB swings 
50 ft walking lunge 
20 push-ups 
 
Exit stretch
By Matt Seliger on 5/15/2019 9:47 PM

 Tuesday May 7th

 
4 sets 
:20 HS hold 
10 SL lower (alternate, 5 each)
6-8 strict pull-ups (one set, use a band if needed)
 
WOD - 12 minute AmRap 
8 DB thrusters (40s-50s/25s-35s)
12 burpee box jumps (20/24)
16 T2B 
 
Exit: 3x 400 meter run
Rest 1 minute between efforts
By Matt Seliger on 5/15/2019 9:46 PM

 Monday May 6th 

 
Clean and jerk 
14 minute clock 
0-3: 2 power cleans + 2 front squats 
 
4: rest and change weight 
 
5-8: 1 power clean + 1 hang squat clean + 2 push jerks 
 
9: rest and change weight 
 
10-13: 2 squat clean and jerks 
 
WOD - 10 minute AmRap 
15 wall balls 
30 double unders 
15 cal row
By Matt Seliger on 5/15/2019 9:44 PM

 Friday May 3rd

 
Strength- 3 sets
Slamball bench single leg hip lifts - 8each
Push up Position shoulder taps 10each
Broad jumps 5 reps on turf
 
WOD - 3RFT 
200m run
15 front squats(135/95)
15 HSPU 
20/16 cal row
 
Scaled 
-lighter weight
- show hand push ups
 
Rx+
(185/125)
  

 

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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