Visa tidigare Workout Of the Day


30 April 2015 - WOD
1.A. Push Press 5x2 reps   
2.A
“Annie” For time:
50-40-30-20-10 reps of:
Double/Singel Unders
Situps
 
After Bash:
For time 500m C2 row 
30 April 2015 - RX
1.A. Push Press 5x2 reps 95% 
2.A
“Annie” For time:
50-40-30-20-10 reps of:
Double
Situps
 
After Bash:
For time 500m C2 row 
28 April 2015 - WOD
1.A. Squat Clean Technique
For time continue the ladder:
2-4-6-8-10-12….20 reps
Deadlift, Weight Appropriate
Push Ups on Bar
Lateral Jumps
>Time cap 12 min<
 
After Bash:
Back and Shoulder stretch  
28 April 2015 - RX
1.A. Squat Clean 4x2 reps 75%- 4x1 reps 90%
For time continue the ladder:
2-4-6-8-10-12….20 reps
Deadlift BW
Push Ups on Bar
Lateral Jumps
>Time cap 12 min<
 
After Bash:
Back and Shoulder stretch  
27 April 2015 - WOD
1.A “Death By Front Squat”  
2.A. For Time:
50 Wall Balls 10/6kg
40 Walking Lunges 10/6kg
30 Box step Up 60/50cm
20 Jack Knife Situps 10/6kg
10 Shuttle Runs 10/6kg
 
 
After Bash:
Gymnastic Bridge
Leg stretch 
 
27 April 2015 - RX
1.A “Death By Front Squat” 75% of your BW
2.A. For Time:
50 Wall Balls 10/6kg
40 Walking Lunges 10/6kg
30 Box step Up 60/50cm
20 Jack Knife Situps 10/6kg
10 Toes To Bar 10/6kg
 
 
After Bash:
Gymnastic Bridge
Leg stretch  
25 April 2015 - WOD
1.A. Squat Clean Technique
2.A. 15-10-5 reps For time:
Pull Ups
Squat Clean, Weight Appropriate
 
B. Tabata C2 Row 
20 sec. max Row
10 sec. rest
x8
 
After Bash:
Gymnastic Bridge
Scorpion  
25 April 2015 - RX
1.A. Squat Clean Technique
2.A. 21-15-9 reps For time:
CTB Pull Ups
Squat Clean 40/30 kg
 
B. Tabata C2 Row 
20 sec. max Row
10 sec. rest
x8
 
After Bash:
Gymnastic Bridge
Scorpion  
25 April 2015 - Introkurs
A. Skill Review
Deadlift

B. New Skill
Goblet Squat
Split Squat
C2Rower

C. WOD
4 varv
250 m Rodd
10 Goblet Squats
10 PushUps
24 April 2015 - WOD
1.A. Thrusters 6x3 reps   
2.A. 15 min Amrap:
10 Knees To Elbows/Knee raise
8 Kettlebell Swing  
6 Thrusters  
 
After Bash:
Leg and Core Stretch
 
24 April 2015 - RX
1.A. Thrusters 6x3 reps 85% 
2.A. 15 min Amrap:
10 Knees To Elbows
10 Kettlebell Swing 24/16kg
10 Thrusters 40/30kg
 
After Bash:
Leg and Core Stretch 
23 April 2015 - WOD
1.A. Push Jerk 6x3  
2. A. OTM for 10 min 2 Push Press- 2 Push Jerk 
3 Rounds of max reps:
1 min Double/Singel Unders
1 min Shoulder To Overhead Anyhow (50% of your Push Press)
1 min Back Squat 
1 min rest
 
After Bash:
5 min C2 row 
23 April 2015 - RX
1.A. Split Jerk 6x3 reps 70% of 1 RM
2. A. OTM for 10 min 1 Push Press- 1 Push Jerk- 2 Split Jerk 
3 Rounds of max reps:
1 min Double/Singel Unders
1 min Shoulder To Overhead Anyhow (50% of your Push Press)
1 min Back Squat 
1 min Pull Ups
1 min rest
 
After Bash:
5 min C2 row
23 April 2015 - Workshop
 À.Skill
Power Clean
Push Jerk
Knee To Elbow

B.WOD
4 varv
"45s ON 45s OFF"
Push Jerk
Shuttle Run
DeadBug
23 April 2015 - Introkurs
 A.Skill Review
Air Squat

B. New Skill
Deadlift
Press
DeadBug

C.WOD
12 min AMRAP
10 KB Deadlift
15 Press
20 DeadBug
21 April 2015 - WOD
1.A. Front Squat 5x5 reps  
2.A. For time:
21 Box Jumps 60/50cm
21 Front Squat  
15 Burpees
15 Front Squat 
9 Toes To Bar
9 Front Squat
 
After Bash:
Scorpion
Glute and Ham stretch 
21 April 2015 - RX
1.A. Hitta en tung Clean Thruster 5x1 reps 
2.A. For time:
21 Box Jumps 60/50cm
21 Squat Clean 50% of 1RM
15 Burpees
15 Squat Clean
9 Toes To Bar
9 Squat Clean
 
After Bash:
Scorpion
Glute and Ham stretch 
21 April 2015 - Workshop
A. Skill
Handstand Hold

B. WOD
20*10m shuttle run
15-12-9
Air Squat
Push Up
Ring Row
20*10 m Shuttle Run
20 April 2015 - WOD
1:A Kipping Pull Up progression
10 min Amrap of “Cindy”
5 Pull Ups
10 Push Ups
15 Air Squat
2:A For time:
8-6-4-2 reps of:
Wall Climb
Deadlift  
 
After Bash:
Scorpion
Gymnastic Bridge 
20 April 2015 - RX
1:A Kipping Pull Up progression
OTM for 10 min:
5 Pull Ups
10 Push Ups
15 Air Squat
 
2:A For time:
8-6-4-2 reps of:
Wall Climb
Deadlift 75% of 1RM
 
After Bash:
Scorpion
Gymnastic Bridge 
20 April 2015 - Workshop
A. Skill
Double Unders
Power Clean

B. WOD
4 varv
7 Deadlift
14 Hollow Rock
21 Double Unders
20 April 2015 - Introkurs
A. Skill
Air Squat
Ring Row
Push-Up

B. WOD
20*10m shuttle run
15-12-9
Air Squat
Push Up
Ring Row
20*10 m Shuttle Run
18 April 2015 - WOD
1.A Kipping Pull Up Technique
2.A. OTM for 10 min
5 Pull Ups
B. For time:
10 Burpees
20 Front Squat 30/20kg
50 Push Ups
20 Front Squat 30/20kg
10 Pull Ups 
 
 
After Bash:
Shoulder Stretch 
5 min C2 row
 
18 April 2015 - RX
1.A Kipping Pull Up progression
2.A. ”Death By Pull Ups”
B. For time:
10 Burpees
20 Thrusters 40/30kg
50 Push Ups
20 Thrusters 40/30kg
10 Burpees
 
 
After Bash:
Shoulder Stretch 
5 min C2 row
 
18 April 2015 - Workshop
 A.Skill
OH Squat
Farmers Walk
 
B.WOD
10,8,6,4,2,
Goblet Squat
Box Jump
* after each set of Box Jumps and Squats perform 40m Heavy Farmers Walk
17 April 2015 - WOD
1.A. Hang Squat Clean Technique
2.A. For time:
27-21-15-9 reps of:
Wall Balls 10/6kg
Knees To Elbows/Knee raise
 
After Bash:
Scorpions
Glute and Ham mobility
 
17 April 2015 - RX
1.A. Hang Squat Clean 5x2 reps 90% 
2.A. For time:
27-21-15-9 reps of:
Wall Balls 10/6kg
Toes To Bar
Cash out with 500 m C2 Row
 
After Bash:
Scorpions
Glute and Ham mobility
 
17 April 2015 - Workshop
A. Skill
Burgerner WU
Forward Walking Lunge
Chin-Up/Pull-Up

B. WOD
"Ascending ladder"
5 Box Jump
10 Chin-Ups
15 Burpees
20 Goblet Squat
25 Shoulder to Overhead Anyhow
30 Push Ups
35 KB Swing
40m Bear Crawl
45 Sit-Ups
50m Walking Lunges
16 April 2015 - WOD
1.A. Front Squat 5x4 reps 
2.A. 15 min Amrap:
30 Double/Singel Unders
20 Walking Lunges
10 Kettlebell Swings 24/16 kg
 
After Bash:
Gymnastic Bridge
Shoulder Mobility 
16 April 2015 - RX
1.A. Front Squat 5x4 reps 80%, 5x2 reps 90%
2.A. 15 min Amrap:
30 Double Unders
20 Walking Lunges 24/16kg
10 Kettlebell Snatches 24/16 kg
 
After Bash:
Gymnastic Bridge
Shoulder Mobility 
16 April 2015 - Workshop
A.Skill 
Push Jerk
Knees 2 Elbow 

B.WOD
4 varv 
45s Push Jerk
15s vila
45 s shuttle run
15s vila
45s deadbugs 
15 s vila
14 April 2015 - WOD
1.A. Clean Pull/Power Clean Technique
2.A. For time:
500 m C2 Row
25 Shoulder To Overhead Anyhow 30/20 kg
25 Box Jumps
25 Thrusters 30/20 kg
25 Clean Pull 30/20 kg
 
After Bash:
Gymnastic Bridge
Shoulder Mobility 
14 April 2015 - RX
1.A. Squat Clean 5x1 reps 80-90% 
2.A. For time:
500 m C2 Row
25 Shoulder To Overhead Anyhow 40/30 kg
25 Box Jumps
25 Thrusters 40/30 kg
25 Power Clean 40/30 kg
25 Pull Ups
 
After Bash:
Gymnastic Bridge
Shoulder Mobility 
14 April 2015 - Workshop
A.Skill
Back Squat
KB Swings

B. WOD
Tabata Russian KB Swings
Rest 1 minute
Tabata Supine Pull-Ups
Rest 1 minute
Tabata Burpee FLR

13 April 2015 - WOD
1.A.Deadlift 4x5 reps   
2. A.
8 min Amrap
30 Double/Singel Unders
8 Deadlift 60% of 1RM
B.
6 min Amrap
10 Kettlebell Swings  
10 Situps
 
After Bash:
5 min C2 Row 
13 April 2015 - RX
1.A.Deadlift 4x5 reps 80-85% 
2. A.
8 min Amrap
30 Double/Singel Unders
8 Deadlift 60% 1RM
B.
6 min Amrap
10 Kettlebell Swings 24/16kg
10 Jack Knife Situps
 
After Bash:
5 min C2 Row
13 April 2015 - Workshop
A. Skill
Hollow
Box Jump
Reverse Lunge

B. WOD
AMRAP 16 min (I par)
Rodd 500 meter (en ror, byte efter avslutad rodd)
5 Box Jump
10 Reverse Lunges/leg
15 KB Push Press

11 April 2015 - WOD
2015-04-11
 
Bench Mark “Fight Gone Bad”
Three rounds 1 min max reps of:
Wall-ball (8/6kg)
Clean pull (30/20kg)
Box Jump, (60/50cm)
Push-press (30/20kg)
Cal. C2 Row
Alltså: 1 min på varje teknik, gå direkt vidare och påbörja nästa teknik, efter 5 min har du gjort alla 5 tekniker(1 min på varje) och får då 1 min vila. Gör totalt 3 varv och räkna ihop dem totala repsen. 

After Bash:
Hugs and Love
11 April 2015 - RX
2015-04-11
 
Bench Mark “Fight Gone Bad”
Three rounds 1 min max reps of:
Wall-ball (8/6kg)
Clean pull (30/20kg)
Box Jump, (60/50cm)
Push-press (30/20kg)
Cal. C2 Row
Alltså: 1 min på varje teknik, gå direkt vidare och påbörja nästa teknik, efter 5 min har du gjort alla 5 tekniker(1 min på varje) och får då 1 min vila. Gör totalt 3 varv och räkna ihop dem totala repsen. 

After Bash:
Hugs and Love
11 April 2015 - Workshop
A. Skill
Knee To Chest
Wall-Ball
Clean-WU

B. WOD
21-15-9
Wall-Balls
Knee To Chest

10 April 2015 - WOD
1.A. Push Press 5x5 80% (Bas)
 
12 min Amrap:
10 Kettlebell Ground To Overhead Anyhow 16/12kg
15 Burpees
20 Situps
rest 4 min
 
For time: 
500 m C2 Row
 
After Bash:
Gymnastic Bridge
10 April 2015 - RX

2015-04-10

 

1.A. Push Press 5x5 80% (Bas)

 

12 min Amrap:
10 Kettlebell Ground To Overhead Anyhow 24/16kg
15 Burpees
20 Toes To Bar
rest 4 min

For time: 500 m C2 Row
 

 

After Bash:

Gymnastic Bridge

 
10 April 2015 - Workshop
A. Skill
Front Squat
ScapElevDepr (Aktiva axlar)
Push Press

B. WOD
OTM for 12 mins
3 Front Squats
6 Burpees
Max reps of Shoulder to Overhead
09 April 2015 - WOD
2015-04-09
1.A. Deadlift 3x3 reps 90% 3x2 reps 95% 5x1 reps 95-100%
2:A. For time:
30 Double/Singel Unders
10 Pull Ups
10 Deadlift (60%)
20 Double/Singel Unders
10 Pull Ups
10 Deadlift (60%)
10 Double/Singel Unders
10 Pull Ups
10 Deadlift (60%)
 
After Bash:
5 min Single Unders 
09 April 2015 - RX
2015-04-09
1.A. Power Clean 3x2 reps 90%, 3x1 reps 95-100%
2:A. For time:
30 Double/Singel Unders
10 CTB Pull Ups
10 Deadlift (60%)
20 Double/Singel Unders
10 CTB Pull Ups
10 Deadlift (60%)
10 Double/Singel Unders
10 CTB Pull Ups
10 Deadlift (60%)
 
After Bash:
5 min Single Unders 
09 April 2015 - Workshop
A. Skill
Goblet Squat
Split Squat
C2 Rower

B. WOD
4 rounds (in pairs)
250m Row
10 Goblet Squats
10 Push Ups
07 April 2015 - WOD
1.A.
Front Squat 5x5 reps 85% 
2.A.
For time:
Cash in with 500 m C2 Row
5 Rounds of
5 Deadlift (60% of your FS)
5 Front Squat (60% of your FS)
30 Lateral Jumps
Cash out with 500 m C2 Row
 
After Bash:
Glute and Ham stretch
07 April 2015 - RX
1.A.
Overhead Squat 5x5 reps 85% (RX)
2.A.
For time:
Cash in with 500 m C2 Row
5 Rounds of
5 Deadlift (60% of your FS)
5 Squat Clean (60% of your FS)
30 Lateral Jumps
Cash out with 500 m C2 Row
 
After Bash:
Glute and Ham stretch
07 April 2015 - Workshop
 A. Skill
Deadlift
Press

B.WOD
12 min AMRAP
10 KB Deadlift
15 Press
20 DeadBugs
06 April 2015 - WOD
1.A.
Push Jerk 5x1 reps 90%  
2.A.
OTM for 10 min. 2 Push Press- 2 Push Jerk 60% of your PJ
2 min rest
10 min Amrap
10 Kettlebell Swings (24/16 kg)
5 Burpee Broad Jumps
 
After Bash:
Gymnastic Bridge 
Shoulder Stretch   
06 April 2015 - RX
1.A.
Push Jerk 5x1 reps 90% 
2.A.
OTM for 10 min. 2 Push Press- 2 Push Jerk 60% of your PJ
2 min rest
10 min Amrap
10 Kettlebell Swings (32/24 kg)
5 Burpee Broad Jumps
 
After Bash:
Gymnastic Bridge 
Shoulder Stretch   
05 April 2015 - WOD
1.A.
Back Squat 6x3 reps 90%  
2.A.
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Thrusters (40/30kg) 
Jack Knife Situps
Cash out with 500 m C2 Row

After Bash:
Glute and Ham stretch and Mobility
 
05 April 2015 - RX
2015-04-05
1.A.
Back Squat 10x3 reps 90% (RX) 
2.A.
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Thrusters (40/30kg) 
Toes To Bar
Cash out with 500 m C2 Row

After Bash:
Glute and Ham stretch and Mobility 
04 April 2015 - WOD
1.A.
Push Jerk 3x3 reps 80% 3x2 reps 85% 5x1 reps 90%  
2.A.
20 min Amrap
5 Pull Ups
6 Shuttle Runs
7 Goblet Squats (24/16kg)
8 Push Ups
 
After Bash:
5 min C2 Row
04 April 2015 - RX
1.A.
Split Jerk 5x1 reps 95%  
2.A.
20 min Amrap
5 Shoulder To Overhead Anyhow (50/35kg)
6 Shuttle Runs
7 Pull Ups
8 Back Squat (50/35kg)
 
After Bash:
5 min C2 Row 
03 April 2015 - WOD
1.A.
Clean Pull/Power Clean Tech.  
2.A.
For time:
20 Clean Pull (40/20kg)
20 Thrusters (40/20kg)
20 Shoulder To Overhead Anyhow (40/30kg)
20 Deadlift (40/30kg)
20 Back Squat (40/30kg)
>4 Burpees OTM<
 
After Bash:
5 min C2 Row
03 April 2015 - RX
1.A.
OTM for 10 min 5 Chest To Bar Pull Ups
2.A.
For time:
20 Hang Power Clean (42/30kg)
20 Thrusters (42/30kg)
20 Shoulder To Overhead Anyhow (42/30kg)
20 Deadlift (42/30kg)
20 Back Squat (42/30kg)
>4 Burpees OTM<

After Bash:
5 min C2 Row
 
02 April 2015 - WOD
1.A.
Deadlift 5x2 reps 95%  
2.A.
For time:
21-15-9 reps of
Deadlift (60% of your DL)
Box Jumps

B. for time:
3 min max reps of Walking Lunges
rest I min
3 min max reps of Double Unders alt Singel Unders
 
After Bash:
Shoulder Stretch 
02 April 2015 - RX
1.A.
Deadlift 5x2 reps 95%  
2.A.
For time:
21-15-9 reps of
Deadlift (60% of your DL)
Box Jumps (75/60cm)

B.
for time:
3 min max reps of Walking Lunges (32/24kg)
rest I min
3 min max reps of Double Unders 
 
After Bash:
Shoulder Stretch 
02 April 2015 - Workshop
 A. Skill
Air Squat
Push Up
Body Row/Ring Row

B.WOD
40 Double Unders/120 Single Unders
15-12-9
Air Squat
Push Up
Body Row
40 Double Unders/120 Single-Unders