Visa tidigare Workout Of the Day


31 August 2015 - RX
1.A: Snatch 5x2 reps 70%
1.B: Overhead Squat 3x4 reps 80%
 
2.A: 5 Rounds for time:
10 Snatch 35/25kg
20 Air Squat
30 Lateral Jumps
 
3.A: After Bash:
Kettlebell Bottom Up Press 5x5reps 
31 August 2015 - WOD
1.A: Overhead Squat Technique
2.A: 20 min Amrap:
10 Overhead Lunges 20/15kg
10 Kettlebell Swings 
10 Box Jumps
 
2.B: After Bash:
Gymnastic Bridge 
29 August 2015 - RX
1.A: Clean 5x1 reps 95%
1.B: Front Squat 3x5 reps 80%
2.A: “Hammer”
5 rounds for time:
5 Power Clean 61/42kg
10 Front Squat 61/42kg
5 Jerks 61/42kg
20 Pull Ups
 
2.B:After Bash:
“Finnen” 
29 August 2015 - WOD
1.A: Clean Technique
2.A: 8 rounds for time:
5 Power Clean 
5 Front Squat 
30 Lateral Jumps
 
2.B: After Bash:
“Finnen” 
28 August 2015 - RX
1.A: Deadlift 2x5 reps 80%, 2x3 reps 87%, 2x1 reps 95%
2.A: OTM For 5 min
15 Wall Balls
2 min rest
OTM For 8 min
4 Wall Climb
Rest 2 min
OTM For 5 min
5-8 Toes To Bar
 
2.B:After Bash:
"Finnen" 
28 August 2015 - WOD
1.A: Deadlift 5x5 reps
2.B: 21-15-9 reps For time of:
Push Press 30/20kg
Dips
Push ups
 
2.B:After Bash:
"Finnen" 
27 August 2015 - RX
1.A: OTM For 10 min:
1 Squat Clean- 1 Hang Squat Clean- 1 High Squat Clean
2.B: 21-15-9 reps For time of:
Squat Clean 40/30kg
Pull ups 
 
(2.B:) After Bash:
Dynamic Stretch Routine
 
 
27 August 2015 - WOD
1.A: Clean Technique
2.B: 3-6-9-12-15.. Continue the sequence
Power Clean
Jack Knife Situps 
Push Ups
 
 
(2.B:) After Bash:
Dynamic Stretch Routine 
26 August 2015 - WOD
1.A: Squat Technique
2.B: 3 Rounds For time all in:
15 Thrusters 20/15kg 
10 Burpees
400 m C2 row
3-4 min rest between rounds

3.A After bash:
Back and Shoulder stretch 

25 August 2015 - RX
1.A: Deadlift 2x5 reps 80%, 2x3 reps 87%, 2x1 reps 95%
2.B: 3 Rounds For time:
15 Thrusters 20kg
15 Kettlebell swing 24/16kg 
10 Burpees 
400 m C2 row
Rest 4 min between Rounds 
 
 
(2.B:) After Bash:
Overhead squat (Light Wieght) 
25 August 2015 - WOD
1.A: Deadlift 5x5 reps 
1.B: Goodmorning 5x5
5 Rounds For time:
10 Kettlebell swing
10 Box jumps
10 push ups
 
 
(2.B:) After Bash:
Leg & Gluts Stretch 
24 August 2015 - RX
1.A:OTM For 10 min
4-6 Pull Ups
2.A: 1-2-3-4-5-6-7-8-9 reps For time:
Wall Balls 
Burpees
Toes To Bar

2.B: After Bash:
Handstand Walk technique
24 August 2015 - WOD
1.A: Pull Ups Progression
2.A: "MåndagsDuo"  
Max reps of Lunges With Cindy.
1 person jobbar Max reps med lunges, den andre gör 1 varv av Cindy innan man byter av. Räkna de totala repsen i Lunges.
 
2.B: After Bash:
Handstand technique 
22 August 2015 - WOD
1.A  "Klepto"
4 Rounds For time:
27 Box jumps
20 Burpees
11 Squat Clean 65/45kg
 
2.B:After Bash:
Somersaults
 
22 August 2015 - WOD
1.A  for time:
28-21-15-9 reps of
Thrusters 30/20kg
Lateral Burpees

2.B:After Bash:
Somersaults 
22 August 2015 - Introkurs
A. Skill Review
Deadlift

B. New Skills
Goblet Squat
Split Squat
C2Rower

C. Alternating EMOM for 12 mins
A) 40 second C2Row (max Kcal)
B) 8-10 Goblet Squats + AMRAP DeadBugs
C) 8-10 PushUps + Prone Ys
21 August 2015 - RX
1.A: Clean 5x1 reps 90-95%
1.B: Deadlift 3x5 reps 75%
2.A: 10 min Amrap of:
15 Wall Balls 8/6kg
30 Double Unders
 
2.B:After Bash:
Bench Press 4x3 reps
21 August 2015 - WOD
1.A: Clean Technique
2.A: Tabata This:
Deadlift
Situps
Singel/Double Unders
Push Ups
 
2.B:After Bash:
Gymnastic Plank 
 
20 August 2015 - Introkurs
A. Skill Review
Air Squat

B. New Skills
Deadlift
Press
Deadbug

C. AMRAP 12 min
10 KB Deadlift
15 Press
20 Deadbugs
20 August 2015 - RX
1.A: Front Squat 4x3 reps 87%
1.B: Lunges 3x4 reps
2.A: For time:
500 m C2 Row
40 Box Jump 60/50cm
30 Toes To Bar
20 Deadlift BW/75%
10 Wall Climb
 
 
2.B: After Bash:
Shoulder and Back Stretch  
20 August 2015 - WOD
1.A: Front Squat 5x3 reps
2.A: 2 Rounds For time:
50 Walking Lunges
40 Box Jump 60/50cm
30 Knees To Elbows/Knee raises 
20 Kettlebell Swing 
10 Burpees
 
 
2.B: After Bash:
Shoulder and Back Stretch   
19 August 2015 - WOD
1.A: Deadlift 5x5 reps
1.B: Power Clean Technique
2.A: 12 min Amrap of
5 Power clean 40/30kg
20 singel/double Unders 
5 Push Press

2.B: After bash:
Shoulder & Back Stretch 


18 August 2015 - RX
1.A: Power Clean 5x1 reps 90%
1.B: Clean Pull 4x3 reps  
2.A: OTM for 10 min:
6 Pull Ups
6 Box Jumps
6 Kettlebell Swing 24/16kg
2.B: 5 min Amrap low intensity:
Max reps of One Arm Kettlebell Clean & Jerk 24/16kg 
   
 
3.A: After Bash:
Gymnastic Bridge
18 August 2015 - WOD
1.A: Clean Technique  
2.A: 10 Rounds for time of:
1 Deadlift
1 Squat Clean
1 Power Clean
1 Push Press
1 Push Up on Bar
 
 
(2.B:) After Bash:
Gymnastic Bridge 
17 August 2015 - Introkurs
A. New Skills
Air Squat
Ring Row
Push Up
Single-Unders

B.
50 Single-Unders
15-12-9
Air Squat/Push Up/Ring Row
50 Single-Unders
17 August 2015 - RX
1.A: Squat Clean 4x2 reps 60% 
1.B: Front Squat 4x5 reps 70%
2.A: 5 Rounds for time:
5 Power Clean 50/35kg
5 Lateral Burpees
5 Thrusters 50/35kg
5 Lateral Burpees  

2.A: After Bash:
1000 m C2 Row
17 August 2015 - WOD
1.A: Front Squat 5x5 reps 70%
2.A: 12 min Amrap of:
20 Singel/Double Unders
10 Thrusters 20/15kg
5 Lateral Burpees
 
2.A: After Bash:
Dynamic Stretch Routine 
15 August 2015 - WOD
1.A: Clean Technique
2.A: “Open 13.4”
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Clean and jerk 62/40 kg
3 Toes-to-bar
6 Clean and jerk 62/40 kg
6 Toes-to-bar
9 Clean and jerk 62/40 kg
9 Toes-to-bar
12 Clean and jerk 62/40 kg
12 Toes-to-bar
15 Clean and jerk 62/40 kg
15 Toes-to-bar
18Clean and jerk 62/40 kg
18 Toes-to-bar
If you complete 18, go on to 21, etc. 

 2.B:After Bash:
Gymnastic Bridge
14 August 2015 - WOD
1.A Handstand Walk Technique
2.A: for time:
50 Shuttle Run
50 Situps
50 Double Unders/Singel Unders
50 Kettlebell Swing
50 Double Unders/Singel Unders
50 Situps
50 Shuttle run 
13 August 2015 - WOD
1.A: Muscle Up Technique
2.B: 8 min Amrap of:
5 Burpee Box Jumps
10 Thrusters 
 
 2.B:After Bash:
Gymnastic Bridge 
11 August 2015 - WOD
1.A: Clean Technique
2.B: For time:
200 Double/Singel Unders
50 Deadlift
50 Hang Power Clean
>OTM 5 klapping Push Ups<
 
2.B:After Bash:
Shoulder & Back Stretch 
10 August 2015 - WOD
1.A: Muscle Up Technique
2.A: “Duo”
“Heavy Cindy”
20 min Amrap of:
5 Chest To Bar
10 Push Ups on Bar
15 Front Squat 40/30kg
 
2.B:After Bash:
Glute & Ham Stretch 
08 August 2015 - WOD
1.A: Squat Snatch Technique
2.A: ”Amanda”
For time: 9-7-5 reps of:
Snatch 62/40 kg
Muscle Ups
 
2.B:After Bash:
Chest bumps and Love  
08 August 2015 - Road Wod

1.A: Max length of Broad Jumps 10x5
Hitta en mätbar sträcka som du kan hoppa jämfota på. Börja vid en markering och hoppa sen 5 jämfotahopp så långt du bara kan. Gör detta 10 gånger. 
 

2.A: 10 rounds for time:
200 m run
5 Burpees
3.A After Bash:
4 min Squat position

07 August 2015 - WOD
1.A: Handstand Progression
2.A: 2 rounds, 3 min Max Reps of:
Double Unders
Walking Lunges
Push Ups
Situps
Air Squats
 
 2.A: After Bash:
Skin the Cat 
07 August 2015 - Road Wod

1.A: Pull Ups 5x10 reps, Hitta en kant/hustak/räcke/klätterställning/gren och se om du klarar att göra upp till 10 Pull Ups, Variera i greppet och se om du hittar något annorlunda sätt att göra Pull Ups i.
2.A: “Fran” 21-15-9 reps for time:
Thruster  (använd samma vikt som du gör TGU med)
Pull Ups

3.A After Bash:
Leg & Hip Mobility & Stretch

06 August 2015 - WOD
1.A: Muscle Up Technique
2.A: OTM for 10 min
5 Deadlift
5 Lateral Burpees
2.B:1000 m C2 Rows
 
2.A: After Bash:
Turkish Get Up 
06 August 2015 - Road Wod

1.A: 10 min practice Double Unders
2.A: 10 Rounds for time
30 Double/single Unders (alt Jumping Jacks)
15 Air squat

3.A After Bash:
Leg & Shoulder Stretch

04 August 2015 - WOD
1.A: Split Jerk Technique
1.B: OTM for 10 min
2 Push Jerk
2 Split Jerk
2.A: For time:
20-15-10-5 reps of:
Wall Balls
Toes To Bar
 
2.A: After Bash:
Gymnastic Bridge 
04 August 2015 - Road Wod
1.A: Gymnastic Bridge, Träna på att kunna stå I brygga, bra för rörlighet I axlar och rygg. Ge det 10 min och känn hur du kommer att uppleva det lättare och lättare.
2.A: “Burpee Challenge”
For time: 100 Burpees
3.A After Bash:
4 min Squat position
03 August 2015 - WOD
1.A: Squat Clean Technique
1.B: For time:
21-15-9 reps of:
Hang Squat Clean 40/30 kg
Chest To Bar Pull Ups/Pull Ups
 
2.A: After Bash:
Turkish Get up
 
03 August 2015 - Road Wod

1.A: Turkish Get Up 10x1, Vad kan du göra en Turkish get up med? Sten/cykel/hantel/stol/sambo?
2.A: 15 min Amrap of:
10 Thruster (använd samma vikt som du gjorde TGU med)
10 Lateral Jumps
10x10 m Shuttle runs

3.A After Bash:
Leg & Hip Mobility & Stretch
 

01 August 2015 - WOD
1.A: Squat Clean Technique
2.B: “Duo”
“Absolut Allt”
25 min Amrap
50 Pull Ups
50 OHS 50/30kg
50 Box Jump over 60cm
50 Powerclean 50/30kg
50 Toes To bar
50 Shoulder To Overhead Anyhow 50/30kg
50 Burpees
50 Cal C2 row
 
2.B:After Bash:
Chest bumps and Love  
01 August 2015 - Road Wod

1.A: Max height of Box Jumps 10x1. Hitta något du kan hoppa jämfota upp på, klarar du det utan problem letar du efter något ännu högre att hoppa upp på. Försök hitta en höjd som både utmanar dig fysiskt och psykiskt. Det är alltid lite läskigt att hoppa på marginalen.
2.A:10-9-8-7-6-5-4-3-2-1 reps For time:
Walking Lunges
Push Ups
Situps

3.A After Bash:
4 min Squat position