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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 9/16/2019 9:23 PM

 Monday September 16th

 
Skill- Every 2 minutes x 6(12 min)
4 hang squat clean and jerk
 
WOD - 13 min AMRAP
Buy in 50/40 cal row
AMRAP of
20 push ups
20 T2B 
20 deadlifts(155/105)
 
Exit stretch
By Matt Seliger on 9/16/2019 9:21 PM

 Friday September 13th

 
Warm up - 3 sets 
10 no push-up burpees 
30 - DU/singles 
10 snatches/cleans/strict press (empty bar)
(Set 1 =snatches, set 2 = cleans, set 3 = strict press)
 
WOD - 2 x 5 minute AmRaps, 3 RFT
#1 5 minute AmRap 
15 cal air dyne 
10 power snatches (95/65)
 
Rest 3 minutes 
 
#2 5 minute AmRap 
15 cal ski 
10 power cleans 
 
Rest 3 minutes 
 
#3 
3 RFT 
200 meter run 
10 S2OH
By Matt Seliger on 9/16/2019 9:20 PM

 Thursday September 12th 

 
Skill/conditioning - 4 sets 
:20 second air dyne (sprint)
6-8 strict pull-ups 
:20 HS hold/6-8 HSPU/HS walk practice 
 
WOD - 10 minute AmRap 
12 KB swings 
12 box jumps 
12 show hand push-ups
By Matt Seliger on 9/16/2019 9:19 PM

 Wednesday September 11th

 
Warm up - 3 sets 
10 KB high pull 
:20 goblet squat hold
 
Snatch EMOM x 10 
0,2,4,6,8 - 3 power snatches 
1,3,5,7,9 - 3 squat snatches 
 
WOD - 12 minute AmRap 
15/12 cal row
15 WB
30 DU
By Matt Seliger on 9/16/2019 9:16 PM

 Tuesday September 10th

 
Warm up - 3 sets 
Rolling 100s
50 ft band walk 
10 bird dogs (each side)
 
Deadlift - 5 x 3
 
WOD - 3 RFT
400 meter run 
25 ft DB front rack lunge
10 DB thrusters 
25 ft DB front rack lunge
10 T2B 
 
Exit - 3 sets 
200 meter ski 
15 sit-ups
By Matt Seliger on 9/16/2019 9:15 PM

 Monday September 9th

 
Warm up - 3 sets 
5 each squat and reach
10 supermans
 
Front Squat/Jerks EMOM x 10
0,2,4,6,8 - 5 Front Squats
1,3,5,7,9 - 5 Push Jerks
(All sets are from the rack. Weight based off of clean and jerk)
 
WOD - @ 0:00, 3:00, 6:00, 9:00
3 Squat cleans
6 S2OH
9 Lateral bar burpees
(Barbell weight should be challenging, but possible to go unbroken with)
By Matt Seliger on 9/16/2019 9:14 PM

 Friday September 6th

 
Warm up- 3rounds 
5 cal row 
10 d.U or 20 singles
5 bar thrusters
 
WOD - 10RFT or 15 minute AMRAP 
9 thrusters(95/65)
35 D.U
 
Exit: 3 rounds 
Band SL lower 10 each
Side bridge :30 each side weight if possible
50 ft sandbag carry
By Matt Seliger on 9/16/2019 9:13 PM

 Thursday September 5th

 
Skill- 4 sets
5 hand snatch (keep light and work on technique 
:30 D.U
 
WOD 1 -5 min AMRAP 
10/8 cal ski erg 
8 box jumps(24/20)
 
 3 min rest
 
WOD 2 - 3 min max cal air dyne
 
3 min rest
 
WOD 3 - 6 min AMRAP 
12 Kb swings (53/35)
10 push ups
8 cal row
 
Exit : stretch
By Matt Seliger on 9/16/2019 9:12 PM

 Wednesday September 4th

 
Strength- 6x every 2 minutes 
3 squats cleans -65-75% 
:20 max strict pull ups or ring rows 
* start pull ups or ring rows as soon as the 3 quart cleans are completed
 
WOD -3RFT
200m run
20 DB Snatch (50/35)
20 sit ups
 
Rx +
400 m run
20 DB snatch
15 GHD sit ups 
 
Exit stretch
By Matt Seliger on 9/16/2019 9:10 PM

 Tuesday September 3rd

 
Warm up-2 sets
:30 ski
8 ring rows 
4 bar hang clean and jerks
4 bar OH squats
 
Skill/strength- 6 sets
:30 of max C&J
1:30 rest between sets 
- start @ 50% build after completing 2 sets 
 
WOD-10 min amrap
10 OH squats(95-135/66-95)
10 burpees
15 cal row
  

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 9/16/2019 9:23 PM

 Monday September 16th

 
Skill- Every 2 minutes x 6(12 min)
4 hang squat clean and jerk
 
WOD - 13 min AMRAP
Buy in 50/40 cal row
AMRAP of
20 push ups
20 T2B 
20 deadlifts(155/105)
 
Exit stretch
By Matt Seliger on 9/16/2019 9:21 PM

 Friday September 13th

 
Warm up - 3 sets 
10 no push-up burpees 
30 - DU/singles 
10 snatches/cleans/strict press (empty bar)
(Set 1 =snatches, set 2 = cleans, set 3 = strict press)
 
WOD - 2 x 5 minute AmRaps, 3 RFT
#1 5 minute AmRap 
15 cal air dyne 
10 power snatches (95/65)
 
Rest 3 minutes 
 
#2 5 minute AmRap 
15 cal ski 
10 power cleans 
 
Rest 3 minutes 
 
#3 
3 RFT 
200 meter run 
10 S2OH
By Matt Seliger on 9/16/2019 9:20 PM

 Thursday September 12th 

 
Skill/conditioning - 4 sets 
:20 second air dyne (sprint)
6-8 strict pull-ups 
:20 HS hold/6-8 HSPU/HS walk practice 
 
WOD - 10 minute AmRap 
12 KB swings 
12 box jumps 
12 show hand push-ups
By Matt Seliger on 9/16/2019 9:19 PM

 Wednesday September 11th

 
Warm up - 3 sets 
10 KB high pull 
:20 goblet squat hold
 
Snatch EMOM x 10 
0,2,4,6,8 - 3 power snatches 
1,3,5,7,9 - 3 squat snatches 
 
WOD - 12 minute AmRap 
15/12 cal row
15 WB
30 DU
By Matt Seliger on 9/16/2019 9:16 PM

 Tuesday September 10th

 
Warm up - 3 sets 
Rolling 100s
50 ft band walk 
10 bird dogs (each side)
 
Deadlift - 5 x 3
 
WOD - 3 RFT
400 meter run 
25 ft DB front rack lunge
10 DB thrusters 
25 ft DB front rack lunge
10 T2B 
 
Exit - 3 sets 
200 meter ski 
15 sit-ups
By Matt Seliger on 9/16/2019 9:15 PM

 Monday September 9th

 
Warm up - 3 sets 
5 each squat and reach
10 supermans
 
Front Squat/Jerks EMOM x 10
0,2,4,6,8 - 5 Front Squats
1,3,5,7,9 - 5 Push Jerks
(All sets are from the rack. Weight based off of clean and jerk)
 
WOD - @ 0:00, 3:00, 6:00, 9:00
3 Squat cleans
6 S2OH
9 Lateral bar burpees
(Barbell weight should be challenging, but possible to go unbroken with)
By Matt Seliger on 9/16/2019 9:14 PM

 Friday September 6th

 
Warm up- 3rounds 
5 cal row 
10 d.U or 20 singles
5 bar thrusters
 
WOD - 10RFT or 15 minute AMRAP 
9 thrusters(95/65)
35 D.U
 
Exit: 3 rounds 
Band SL lower 10 each
Side bridge :30 each side weight if possible
50 ft sandbag carry
By Matt Seliger on 9/16/2019 9:13 PM

 Thursday September 5th

 
Skill- 4 sets
5 hand snatch (keep light and work on technique 
:30 D.U
 
WOD 1 -5 min AMRAP 
10/8 cal ski erg 
8 box jumps(24/20)
 
 3 min rest
 
WOD 2 - 3 min max cal air dyne
 
3 min rest
 
WOD 3 - 6 min AMRAP 
12 Kb swings (53/35)
10 push ups
8 cal row
 
Exit : stretch
By Matt Seliger on 9/16/2019 9:12 PM

 Wednesday September 4th

 
Strength- 6x every 2 minutes 
3 squats cleans -65-75% 
:20 max strict pull ups or ring rows 
* start pull ups or ring rows as soon as the 3 quart cleans are completed
 
WOD -3RFT
200m run
20 DB Snatch (50/35)
20 sit ups
 
Rx +
400 m run
20 DB snatch
15 GHD sit ups 
 
Exit stretch
By Matt Seliger on 9/16/2019 9:10 PM

 Tuesday September 3rd

 
Warm up-2 sets
:30 ski
8 ring rows 
4 bar hang clean and jerks
4 bar OH squats
 
Skill/strength- 6 sets
:30 of max C&J
1:30 rest between sets 
- start @ 50% build after completing 2 sets 
 
WOD-10 min amrap
10 OH squats(95-135/66-95)
10 burpees
15 cal row
  

 

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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