Visa tidigare Workout Of the Day


30 September 2015 - Introkurs
A. Skill Review
Clean WU
Deadlift

B. New Skills
Push Jerk
Knees to Elbow

C. 4 Rounds for time of:
45s Push Jerk
15s Rest
45s C2Row
15s Rest
45s DeadBug
15s Rest
30 September 2015 - RX
 1.A: Muscle Up Technique
1.B: Ring Pull Ups 3xMax reps
2.A: 10 min Amrap of:
5 Wall Climb
10 Kettlebell Swing 24/16kg
15 Box Jumps 60/50 cm
3.A: After Bash
Shoulder Stretch
30 September 2015 - WOD
 1.A: Pull Up Progrssion
2.A: For time:
50 Ground To Shoulder Anyhow 40/30kg
>OTM 3-5 Pull Ups<
3.A: After Bash
Handstand Tech
29 September 2015 - RX
1.A: Skin the Cat 5x3-5 reps
1.B: Front Lever 5xMax time
2.A: 12 min Amrap:
15 Wall Balls
5 Deadlift 100%BW/75%BW
 
3.A: After Bash
Gymnastic Plank 
29 September 2015 - WOD
1.A: Toes To Ring/Bar Progression
2.A: 21-15-9 reps For time:
Medball Jack Knife Situps
Front Squat
 
3.A: After Bash
Scorpion stretch 
28 September 2015 - Introkurs
A. Skill Review
Clean WU

B. New Skills
Back Squat
KB Swings
Hollow

C. Complete:
Tabata Russian KB Swings
Rest 1 minute
Tabata KB 2-Arm Row
Rest 1 minute
Tabata Burpee FLR*
*Burpee without pushup

28 September 2015 - RX
1.A: Muscle Up Technique
1.B: OTM for 10 min 2-4 Muscle ups
2.A: “Death By Box Jumps Over 60/50cm- Kettlebell Swing 24/16 kg- Burpee”
(With a continuously running clock, you perform 1 BJO, 1 KBS, 1 Burpee on minute 1, 2 of everything on minute 2, 3 on minute 3 etc…until failure!)
 
3.A: After Bash
Shoulder Stretch 
28 September 2015 - WOD
1.A: Bar/Ring Dips Progression 
2.A: 5 Rounds for time:
5 Shoulder To Overhead
5 Deadlift
5 Push Ups on Bar
5 Box Jumps
 
3.A: After Bash
Headstand tech.
 
28 September 2015 - WOD
1.A: Bar/Ring Dips Progression 
2.A: 5 Rounds for time:
5 Shoulder To Overhead
5 Deadlift
5 Push Ups on Bar
5 Box Jumps
 
3.A: After Bash
Headstand tech. 
26 September 2015 - Introkurs
A. Skill Review
Front Squat

B. New Skills
Double Unders
Box Jump
Reverse
Lunge

C. AMRAP 15 min (complete in pairs)
5 Box Jump
10 Reverse Lunges/leg
15 KB Push Press
*AMRAP Single/DoubleUnders
**Person 1 genomför ett varv av (BJ, Lunge, KBPP). Samtidigt gör P2 AMRAP Single/DoubleUnders.
***Byte efter varje varv
26 September 2015 - RX
 1.A: “Fight Gone Bad”
3 rounds rotating ea min:
Wall Balls 10/6kg
Clean Pull 35/25kg
Box Jumps 60/50cm
Push Press 35/25kg
Cal Row
1 min rest Between Rounds
(Gå ihop I par, 1 räknar den andras reps I tre ronder innan ni byter av, räkna ihop dem totala repsen man gör på 3 rundor)
 
 
3.A: After Bash
Summersaults
26 September 2015 - WOD
1.A: Broad Jumps
2.A: For time:
“Duo”
”Flirty Thirty” På tid:
30 Toes to bar/Knee Raise,
30 Lunges,
30 Wall balls 
30 Power Clean
30 Burpees 
30 Sit-ups
30 Air Squat
30 Deadlift
30 BoxJumps
30 Pull Ups
(Medan den ena jobber samlar den andre max reps I Singel Unders, byt av varandra hur ni vill, I slutet vll ni ha en sluttid på Flirty Thirty och en siffra på hur många hopp ni gjorde tillsammans)
 
3.A: After Bash
Hugs and Love 
25 September 2015 - RX
1.A: Butterfly/Kipping Pull Up Technique
1.B: Turkish Get up 5x1 reps 
2.A: 3 Rounds For time:
20 Pull Ups
20 Power Snatch 35/25kg
20 Overhead Lunges 35/25kg
 
3.A: After Bash
Gymnastic Plank  
25 September 2015 - WOD
1.A: Pistol Squat Progression
2.A OTM to Failure
20 Air Squat
 
 3.A: After Bash
“Finnen” 
23 September 2015 - Introkurs
A. Skill Review
ScapElevDepr

B. New Skills
Knees to Chest
WallBall
Clean WU

C. AMRAP 12 min
3,6,9,12,15,18….
WallBalls
PushUps
Knees to Chest
23 September 2015 - RX
1.A: Handstand Push Up Technique 
2.A: “Diane” for time
21-15-9 reps of
Deadlift 102/70kg
Handstand Push Ups
 
3.A: After Bash
Windmill 
23 September 2015 - WOD
1.A: Pull Up Progrssion
2.A: 1-2-3-4-5-6-7-8-9-10 reps of
Clean Pull
Box Jumps
 
3.A: After Bash
Windmill
22 September 2015 - RX
1.A: OTM for 10 min 4-10 Toes To Bar
1.B: 5x30 sek L-sit
2.A: “Bring Sally Up” 35/25kg
 
3.A: After Bash
Shoulder Stretch 
22 September 2015 - WOD
1.A: Handstand Technique
2.A: 10 Rounds for time:
10 Jack Knife Situps
10 Deadlift
10 Shoulder To Overhead Anyhow
 
3.A: After Bash
Headstand 
21 September 2015 - Introkurs
A. Skill Review
Deadlift
Press

B. New Skills
Front Squat
ScapElevDepr
Push Press

C. EMOM for 12 mins
3 Burpees
6 Front Squat
Max Reps of Shoulder to Overhead
21 September 2015 - RX
1.A: Handstand Walk Technique
1.B: Front Lever
2.A: 15 min Amrap:
5 Chest To Bar Pull Ups
6 Shoulder To Overhead 50/35kg
7 Hang Power Clean 50/35kg
8 Front Squat 50/35kg
 
3.A: After Bash
Windmill
21 September 2015 - WOD
1.A: Pull Up Progrssion
2.A: “Death By Plate Burpee”
(With a continuously running clock, you perform 1 Plate Burpee on minute 1, 2 Plate Burpee on minute 2, 3 on minute 3 etc…until failure!)
 
3.A:After Bash
Biceps Curls 
19 September 2015 - Introkurs
A. Skill Review
Deadlift

B. New Skills
Goblet Squat
Split Squat
C2Row

C. Alternating EMOM for 12 mins
A) 40seconds C2Row (max Kcal)
B) 8-10 Goblet Squats + AMRAP Deadbugs
C) 8-10 PushUps + 5 Prone Ys
19 September 2015 - RX
1.A: Skin the Cat
1.B: Strict Toes To Bar 5x10 reps
2.A: “Fran”
For time:
21-15-9 reps of
Thrusters 42/30kg
Pull Ups 
 
3.A: After Bash:
Headstand/Handstand 
19 September 2015 - WOD
1.A: Pistol Squat Progression
2.A: 8 min Amrap of:
8 Heavy Kettlebell Swing
6 Burpee Box Jumps
 
2.B:After Bash:
Gymnastic Bridge 
18 September 2015 - RX
1.A: Max Height Box Jump
2.A: Back Squat 4x4 reps 85%
3.A: “Death By Squat Clean & Jerk” 50/35kg 
(With a continuously running clock, you perform 1 Clean and Jerk on minute 1, 2 Clean and Jerks on minute 2, 3 on minute 3 etc…until failure!) 

3.A:After Bash:
Skin The Cat
18 September 2015 - WOD
1.A:Overhead Squat Technique
2.A: “Duo”
3 Rounds for time:
500 Singel Unders
50 Shoulde To Overhead Anyhow 35/25kg
40 Knees To Elbows/Knee raises
30 Overhead Lunges 35/25kg
20 Box Jump Over
10 Bridge Burpees
 
3.A: After Bash:
Gymnastic Bridge 
16 September 2015 - Workshop
A. Skill Review
Air Squat

B. New Skills
Deadlift
Press
Deadbug

C. AMRAP 12 min
10 KB Deadlift
15 Press
20 Deadbugs
16 September 2015 - RX
1.A: Butterfly/Kipping Pull Up Technique
1.B: OTM for 10 min: 3-5 Pull Ups
2.A: For time:
500 m C2 row
40 Wall Balls
30 Deadlift BW
20 Overhead Lunges 24/16kg
10 Burpee Pull Ups
 
3.A: After Bash:
Kettlebell Windmill 
16 September 2015 - WOD
1.A: Pull Up progression
1.B For time:
80 Kettlebell Clean & Jerk
>4 Pull Ups OTM<
 
2.B: After Bash:
Dynamic Stretch 
15 September 2015 - RX
1.A: Back Squat 5x3 90%
1.B OTM for 10 min 6 Pistol Squat
2.A: 5 Rounds for time:
5 Clean & Jerk 60/40kg
10 Toes To Bar
 
 (2.B:) After Bash:
Gymnastic Bridge 
15 September 2015 - WOD
1.A: Pistol Squat Progression
 
2.A: 10-9-8-7-6-5-4-3-2-1 reps For time:
Front Squat
Lateral Burpees
 
 
(2.B:) After Bash:
“Finnen” 
14 September 2015 - Workshop
A. New Skills
Air Squat
Ring Row
Push Up
SingleUnders

B. Complete for time
50 SingleUnders
15-12-9
Air Squat/PushUp/Ring Row
50 SingleUnders
14 September 2015 - RX
1.A: Butterfly/Kipping Pull Up Technique
1.B: Strict Pull Up 2x max reps
2.A: “Open 12.1”
7 min Amrap of:
Target Burpees
 
3.A: After Bash:
Headstand Technique
14 September 2015 - WOD
1.A: Pull Up Progression
1.B: Hollow Position
2.A: 20 min Amrap of:
30 Kettlebell Swings
20 Box Jumps
10 Pull Ups
5 Wall Climbs
 
2.B: After Bash:
Gymnastic Bridge 
12 September 2015 - RX
1.A: “Filthy Fifty”
For time:
50 Box Jumps 60/50cm
50 Pull Ups
50 Kettlebell Swings 16/13kg
50 Walking Lunges
50 Knees To Elbows
50 Push Press 20/15kg
50 Goodmorning 20/15kg
50 Wall Balls 10/6kg
50 Burpees
50 Double Unders 
 
3.A: After Bash
C2 Row  
12 September 2015 - WOD
1.A: Overhead Squat Technique
1.B: Turkish Get Up
 
2.A: For time:
9-8-7-6-5-4-3-2-1 reps of Deadlift
1-2-3-4-5-6-7-8-9 reps of Push Press
 
2.B: “Bring Sally Up”
 
3.A: After Bash
Leg and Back Stretch  
12 September 2015 - Workshop
A. Skill Review
Power Clean
OH Squat

B. MetCon (Repeat from Day 1)
50 SingleUnders
15-12-9
Air Squat/PushUp/Ring Row
50 SingleUnders
11 September 2015 - RX
1.A: Back Squat 5x3 reps 90%
1.B: Lunges 3x10 reps  
 
2.A: OTM to failure
6 Front Squat 30/20kg
6 Pull Ups
6 Burpees 
 
3.A: After Bash
Turkish Get Up 
11 September 2015 - WOD
1.A: Snatch Technique
 
2.A: 
OTM for 5 min
15 Kettlebell Swing 
Rest 2 min
OTM for 6 min
30 Double/Singel Unders
5-10 Push Ups
Rest 2 min
OTM for 7 min
7 Burpee Box Jump Over 
 
3.A: After Bash
5x3 Strict Toes To Bar/Knee Raises 
10 September 2015 - RX
1.A: Snatch 5x1 reps 90% 
1.B: Overhead Squat 3x5 reps 
 
2.A: “Light DT”
5 Rounds for time:
12 Deadlift 60/40kg
9 Hang Power Clean 60/40kg
6 Push Jerk 60/40kg
 
3.A: After Bash
Gymnastic Bridge
 
10 September 2015 - WOD
1.A: Pull Up Progrssion
 
2.A: 20 min Amrap of:
4 Pull Ups
6 Burpee Plate Ground To Overhead 15/10kg
8 Lunges 15/10kg
 
3.A: After Bash
Windmill 
 
10 September 2015 - Workshop
A. Skill Review
OH Squat
Burgener WU

B. New Skills
Handstand Hold
Power Clean

C. MetCon
4 RFT
7 Deadlift
14 Hollow Rock
21 Double Unders
09 September 2015 - WOD
1:A Turkish Get up Tech.
2:A for time:
10 Kettlebell Ground To Overhead 
20 Goblet Squat
30 Kettlebell Swing
40 Box Jumps
30 Kettlebell Swing
20 Goblet Squat
10 Ground To Overhead
08 September 2015 - RX
1.A: Snatch Deadlift 5x5 reps 75% 
1.B: Close Grip Bench Press 3x5 reps
 
2.A: 3 Rounds For time 
15 Thrusters 30/20kg
15 Kettlebell Swings 24/16kg
10 Burpees
300 m C2 row
3-4 min rest Between Rounds
 
3.A: After Bash
3x10 reps of Strict Toes To Bar 
08 September 2015 - WOD
1.A: Snatch Technique
 
2.A: 
10 min Amrap of: 
15 Power Snatch  
30 Double/Singel Unders 
 
3.A: After Bash
Shoulder Stretch  
07 September 2015 - RX
1.A: OTM for 10 min 1 Snatch- 1 Overhead Squat- 1 Snatch Balance 
1.B: 5x30 sek static Overhead Position
 
2.A: For time 
30 Snatch 40/30kg
20 Deadlift 40/30kg
10 Shoulder To Overhead 40/30kg
>4 Burpees OTM<  
 
3.A:After Bash
Turkish Get Up 
07 September 2015 - WOD
1.A: Overhead Squat Technique
 
2.A: Tabatta This:
Push Press
Back Squat
Kettlebell Swings
Push Ups
 
3.A:After Bash
Gymnastic Plank 
 
05 September 2015 - RX
1.A: Snatch 5x1 95%
1.B: Kipping Pull Up Progression
2.A: Solid Open 15.1
3 Rounds for time:
21 Chest To Bar Pull Ups
15 Hang Power Clean 60/40kg
9 Front Squat 60/40kg
6 Shoulder To Overhead Anyhow 60/40kg
 
Time Cap 12 min
 
3.A: After Bash:
Hollow Position 
05 September 2015 - WOD
1.A: Pull Up Progression
2.A: 3 rounds for time, All in:
Max reps of strict/Assisted Pull Up
30 Thrusters 20/15kg
30 Singel Unders
300 m C2 row
Rest 4-5 min between rounds 
 
2.B:After Bash:
Gymnastic Bridge 
04 September 2015 - RX
1.A: Overhead Squat 5x5 reps 75%
2.A: Back Squat 3x4 reps 85%
 
3.A: 5 Rounds for time:
15 Pull Ups
15 Power Clean 35/25kg
25 Double Unders
 
  
3.A:After Bash:
Skin The Cat 
04 September 2015 - WOD
1.A:Overhead Squat Technique
“Duo”
For time:
15 Burpee Box Jumps 
50 Walking Lunges
15 Burpee Box Jumps 
50 Push Ups
15 Burpee Box Jumps 
50 Knees To Elbows/Knee Raises
15 Burpee Box Jumps 
5x10 m Human Wheelbarrow
 
3.A: After Bash:
Dynamic Stretch Routine 
03 September 2015 - RX
1.A: Snatch 3x1 reps 80%
1.B: OTM for 10 min:
1 Squat Snatch
1 Overhead Squat
1 Hang Squat Snatch
 
2.A: 12-9-6-9-12 reps For time:
Front Squat 50/35kg
Toes To Bar
One Arm Kettlebell Ground to Overhead 24/16kg
 
2.B: 500 m C2 Row
 
3.A: After Bash:
Kettlebell Windmill  
03 September 2015 - WOD
1.A: Snatch Technique
1.B For time:
500 m C2 Row
50 Double/Singel Unders
40 Kettlebell Swings 
30 Goblet Squat
20 Kettlebell Ground To overhead
300 Steps of Overhead Walk 25/20kg
 
 
 
(2.B:) After Bash:
Dynamic Stretch 
03 September 2015 - Workshop
A. Skill Review
Clean WU
Deadlift

B. New Skills
Push Jerk
Knee 2 Elbow

C. 4 rounds for max reps of:
45s Push Jerk
15s Rest
45s C2Row
15s Rest
45s DeadBug
15s Rest

01 September 2015 - RX
1.A: Max Height Box Jumps
1.B Max length Broad  jumps
2.A: 7 min Amrap of:
7 Hang Power Clean 50/35kg
7 Box Jumps Over
7 Push Ups 
2 min rest
5 min Amrap of:
5 Deadlift 50/35
5 Shoulder To Overhead Anyhow 50/35
5 Pull Ups
2 min rest
3 min Amrap of
Burpees
  
(2.B:) After Bash:
5 min C2 row 
 
01 September 2015 - WOD
1.A: Snatch Deadlift 
1.B: Snatch Pull Technique
 
2.A: For time: 
21-15-9 reps of 
Deadlift 
Lateral Burpees
Wall Balls
 
 
(2.B:) After Bash:
Leg & Gluts Stretch