Visa tidigare Workout Of the Day


31 October 2015 - Introkurs
A. Skill Review
Back Squat

B. New Skills
Burgener WU
Forward Walking Lunge
Chin-Up/Pull-Up

C. Ascending Ladder for time:
5 Box Jump
10 Chin-Ups
15 Burpees
20 Goblet Squats
25 Shoulder to Overhead
30 PushUps
35 KB Swing
40 Bent-Over Two-Arm KB Row
45 Sit-Ups
50m Walking Lunges
31 October 2015 - RX
1.A: Muscle Up Progression
2.A: “Open 13.3”
12 min Amrap of: 
150 Wall Balls 10/8kg
90 Double Unders 
30 Muscle Ups 
 
3.A: After Bash:
Somersaults 
31 October 2015 - WOD
1.A: Pistol Squat Pogression
2.A: For time:
400 m C2 Row
40 Push Press (40/30kg)
40 Hang Power Clean
40 Deadlift
40 Burpees
40 Knees To Elbow/Knee Raise
 
3.A: After Bash:
Somersaults 
30 October 2015 - RX
1.A: Max Height/Length Box/Broad Jumps
2.A: 15 min Amrap:
15 Hang Power Clean 50/35kg
15 Box Jump Over 60/50 cm
 
3.A: After Bash:
Shoulder Stretch 
 
30 October 2015 - WOD
1.A: Pull Up progression
2.A: “Open 12.1”
7 min Amrap of:
Target Burpees
 
3.A: After Bash:
Turkish Get Up 
28 October 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
28 October 2015 - RX
1.A: Handstand Walk progression
2.A: “Half Isabell/Grace”
For time: 
15 Snatch 61/40kg
15 Clean & Jerk 61/40kg
 
3.A: After Bash:
Turkish Get Ups
 
28 October 2015 - WOD
1.A: Max Height/Length Box/Broad Jumps
2.A: 10 min Amrap: 
5 Power Snatch
6 Broad Jumps (Body Length)
 
3.A: After Bash:
Hollow Position 3x1:30 min 
27 October 2015 - RX
1.A: Pistol Squat Pogression
1.A: Kettlebell Snatch Tech.
 
2.B: For time:
30 Deadlift 60/40kg
20 Kettlebell Snatch 24/16kg 
10 Pistol Squat
25 Deadlift 60/40kg
15 Kettlebell Snatch 24/16kg
8 Pistol Squat
20 Deadlift 60/40kg
10 Kettlebell Snatch 24/16kg
6 Pistol Squat
 
3.A: After Bash:
Skin The Cat
27 October 2015 - WOD
1.A: Pistol Squat Pogression
2.A: 10-9-8-7-6-5-4-3-2-1 reps For time of:
Front Squat 
Push Ups
Pull Ups
 
3.A: After Bash:
Gymnastic Bridge 
26 October 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
26 October 2015 - RX
1.A: OTM for 10 min 1-3 Muscle Up 
1.B: Ring dips 3xmax reps
 
2.A: 21-15-9 reps for time:
Hang Squat Clean 40/30kg
Chest To Bar Pull Ups
 
3.A: After Bash:
Shoulder Stretch  
26 October 2015 - WOD
1.A: Pull Up Progression
 
2.A: 10 min Amrap of:
5 Power Clean 
5 Push Press
30 Double/Singel Unders
 
3.A: After Bash:
Hollow Position 3x1 min 
24 October 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
24 October 2015 - RX
1.A: Max Height/Length Box/Broad Jumps
2.A: 25 min Amrap:
3 Clean & Jerk (80% of 1 RM)
10 Toes To Bar
15 Wall Balls 10/6kg
20 Box Jump Over
25 Goblet Squat 24/16kg
30 Double Unders 
 
3.A: After Bash: Gymnastic Bridge
24 October 2015 - WOD
1.A: Handstand Tech. 
1.B: Kettlebell Snatch Tech. 
 
2.A: “Duo”
20 min Amrap: 
100 Lunges (40/30kg)
80 Kettlebell Swings
60 Shoulder To Overhead Anyhow (40/30kg)
40 Box Jump Over
20 Toes To Bar/Knee raise 
>E2MOM< 4 Bridge Burpees
 
 
 
3.A: After Bash:
Hugs & Kisses
23 October 2015 - RX
1.A: Handstand Walk Progression
2.A: “Light Isabel”
For time: 30 Snatch (60%of 1RM of Snatch)
 
2.B: OTM for 6 min
Unbroken Hang Power Snatch
 
3.A: After Bash: Front Lever 
23 October 2015 - WOD
1.A: Pistol Squat Progression
1.B: Kettlebell Snatch Tech. 
 
2.A: “Kettlebell Hell Bell Test”
For time: 
12/16/24/32kg
20 Kettlebell Swing
20 Goblet Squat
20 Clean & Jerk right arm
20 Clean & Jerk left arm
20 Kettlebell Swing
20 Goblet Squat
20 Kettlebell Snatch
20 Kettlebell Snatch
2 min Rack Position 
 
3.A: After Bash:
Headstand 
21 October 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
21 October 2015 - RX
1.A: Butterfly/Kipping Pull Up Tech.
 
2.A: 5 Rounds for time:
8 Pull Ups
8 Deadlift 80/60kg
 
2.B: OTM for 10 min
10 Toes To Bar
Max reps of Double Unders
 
3.A: After Bash:
Bottom up Press 
21 October 2015 - WOD
1.A: Pull Up Progression
2.A: OTM for 10 min:
3 Squat Clean & Jerk 
 
2.B: OTM for 3 min:
30 Kettlebell Swings (24/16kg)
 
3.A: After Bash:
Hollow Position 3x1 min 
20 October 2015 - RX
1.A: Skin the Cat 5x3 reps
1.B: Back Lever Progression
 
2.A: 6 min Amrap of:
7 Squat Clean 50/35kg
12 Box Jumps 60/50cm
 
2.B: For time: 500 m C2
 
3.A: After Bash:
Gymnastic Bridge 
20 October 2015 - WOD
1.A: Handstand Walk Progression
2.A: For time: 
5 Wall Climb
15 Hang Power Clean
30 Air Squat
45 Lateral Jumps
60 Deadlift
45 Lateral Jumps
30 Air Squat
15 Hang Power Clean
5 Wall Climb
 
3.A: After Bash:
Scorpion stretch

(Lunchklass)
1.A: Kettlebell Push Jerk Tech.
2.A: For time: 
20 KB Deadlift
20 KB Shoulder To Overhead
20 Walking Lunges
20 KB Swing
20 Goblet Squat  
19 October 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
19 October 2015 - RX
1.A: OTM for 10 min 5-10 Pull Up
2.A: “JT”
21-15-9 reps For time:
Handstand Push Ups
Ring Dips
Push Ups
 
3.A: After Bash:
Shoulder Stretch  
19 October 2015 - WOD
1.A: Pull Up progression  
2.A: OTM for 7 min
7 Kettlebell Swings
7 Jack Knife Situps
7 Box Jumps
 
2.B: “Death By Burpees”
With a continuously running clock, you perform 1 Burpee on minute 1, 2 Burpees on minute 2, 3 on minute 3 etc…until failure!
 
3.A:After Bash:
Hollow Position 3x1 min 
17 October 2015 - RX
1.A: Handstand Walk Progression
 
2.A: “Angie”
For time:
100 Pull Ups
100 Push Ups
100 Situps
100 Air Squats
 
3.A: After Bash:
Hollow Position 3x1 min 
17 October 2015 - WOD
1.A: Pistol Squat Pogression
2.A: 10 rounds for time;
30 Double/Singel Unders
15 Air Squat
10 Deadlift 50/35kg
 
2.B:After Bash:
Gymnastic Bridge 
17 October 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
16 October 2015 - RX
1.A: Chest To Bar Pull Up Tech.
2.A: Overhead Squat 5x2 reps 90%
 
3.A: 12 min Amrap of:
10 Overhead Squat 35/25kg
6 Chest To Bar Pull Ups
  
3.A:After Bash:
Skin The Cat 
16 October 2015 - WOD
1.A: Pull Up progression
OTM for 15 min
5 Burpee
7 Box Jumps
Max reps of Power Snatch 30/20kg
 
3.A: After Bash:
Hollow Position 3x1 min 
14 October 2015 - RX
1.A: OTM for 10 min 1-3 Muscle Up
 
2.A: “Death By 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!
 
2.B: 6 min Amrap: 
Kettlebell Clean & Jerk 21/16/12kg
 
3.A: After Bash:
Front Lever
 
14 October 2015 - WOD
1.A: Max Height/Length Box/Broad Jumps
 
1.B For time:
21-15-9 reps 
Push Press
Toes To Bar/Knee Raise
 
 
2.B: After Bash:
Handstand 
  
14 October 2015 - Introkurs
A. Skill Review Air Squat B. New Skills Deadlift Press Deadbug C. AMRAP 12 min 10 KB Deadlift 15 Press 20 DeadBugs
13 October 2015 - RX
1.A: Pistol Squat Pogression
2.A: Tabata This:
Power Clean 60/40kg
Deadlift 60/40kg
Wall Balls
Double Unders
 
 2.B: After Bash:
Superman Position  
13 October 2015 - WOD
1.A: Pistol Squat Pogression
 
2.A: 5 Round Max Hold position
45 sek Hollow Position
15 sek rest
45 sek Ring Top Hold Support
15 sek rest
45 sek Superman Hold
15 sek rest
1 min L-sit
15 sek rest
 
 
(2.B:) After Bash:
for time:1000 m C2  
12 October 2015 - RX
1.A: Max Height/Length Box/Broad Jumps
1.B: Snatch 5x1 reps 90%
 
2.A: For time: 21-15-9 reps of:
Burpee Box Jump Over
Squat Snatch 40/30kg
 
3.A: After Bash:
Front Lever 
12 October 2015 - WOD
1.A: Handstand Progression
2.A: 20 min Amrap:
30 Double/Single Unders
15 Wall Balls 
10 Deadlift 
 
2.B: After Bash:
Gymnastic Bridge 
12 October 2015 - Introkurs
A. New Skills
Air Squat
Ring Row
Push Up
SingleUnders

B. Complete for time
50 SingleUnders
15-12-9
Air Squat/PushUp/Burpees
50 SingleUnders
10 October 2015 - WOD
1.A: Handstand Progression
2.A: “Duo”
For time:
100 Push Press 30/20kg
80 Front Squat 30/20kg
60 Situps
40 Box Jumps
20 Pull Ups
40 Box Jumps
60 Mountain Climber
80 Air Squat
100 Push Ups
>OTM 2 Bridge Burpees<
 
3.A: After Bash
Shoulder & Back Stretch 
10 October 2015 - RX
RX 2015-10-10
1.A: Handstand Push Up Technique
2.A: “Little Bradshaw”
5 Rounds for time:
3 Handstand Push Ups
6 Deadlift 102/70kg
12 Pull Ups
24 Double Unders
 
3.A: After Bash
Shoulder & Back Stretch 
09 October 2015 - RX
1.A: Kipping/Butterfly Technique
2.A: For time:
3 Rounds of Cindy
(5 Pull Ups, 10 Push Ups, 15 Air Squats)
2 Rounds of:
20 Box Jump Over
20 Push Press 30/20 kg
2 rounds of
15 Pull Ups
30 Double Unders
 
3.A: After Bash
Turkish Get Up
  
09 October 2015 - WOD
1.A: Max Height Box Jumps
2.A: 2 Round Max Hold position
45 sek Hollow Position
15 sek rest
45 sek Ring Top Hold Support
15 sek rest
45 sek Superman Hold
15 sek rest
1 min L-sit
15 sek rest
 
2.B: 3 Rounds for time:
50 Singel Unders
25 Kettlebell Swings
 
3.A: After Bash
Foam Roller Therapy 
07 October 2015 - Introkurs
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
07 October 2015 - RX
1.A: Muscle Up Technique
1.B: Ring Pull Ups 3xMax reps
2.A: “Open 15.1”
9 min Amrap of:
15 Toes To Bar
10 Deadlift 50/35kg
5 Snatches 50/35kg
 
3.A: After Bash
Superman Hold 
07 October 2015 - WOD
1.A: Pull Up Progrssion
2.A: 3 rounds for time:
Max reps of Pull Ups /Supported Pull Ups
15 High Pull 30/20kg
10 Burpees
400 m C2 Row
Rest 3 min
 
3.A: After Bash
Turkish Get Up
06 October 2015 - RX
1.A: Bar/ring Dips
1.B: Shoulder Press
2.A: 21-15-9 reps for time:
Deadlift 100%BW/75%BW
Cal Row
 
3.A: After Bash
Gymnastic Bridge 
06 October 2015 - WOD
1.A: Handstand Progression
2.A: 20 min Amrap of:
20 Singel/Double Unders
15 Air Squat
10 Kettlebell Swings
5 Kettlebell Thrusters  
 
3.A: After Bash
Scorpion Stretch 
05 October 2015 - Introkurs
A. Skill Review
Burgener WU

B. New Skills
OH Squat
Farmers Walk

C. 10,8,6,4,2
Heavy Goblet Squat
Burpee Box Jump

D. Extra-Credit (if time)
2*max Distance Heavy Farmers Walk
05 October 2015 - RX
1.A: Handstand Push Up Technique 
2.A: For time:
500 m C2 row
40 Pull Ups
30 Ground To Overhead Anyhow 50/35kg
20 Lunges 50/35kg
10 Handstand Push Ups
 
3.A: After Bash
Gymnastic Plank
  
05 October 2015 - WOD
1.A: Skin the Cat Progression   
2.A: 5 Round Max Hold position
45 sek Hollow Position
15 sek rest
45 sek Ring Top Hold Support
15 sek rest
45 sek Superman Hold
15 sek rest
1 min L-sit
15 sek rest
 
2.B: 500 m C2 max effort
 
3.A: After Bash
Somersaults 
03 October 2015 - Introkurs
A. Skill Review
Back Squat

B. New Skills
Burgener WU
Forward Walking Lunge
Chin-Up/Pull-Up

C. Ascending Ladder for time:
5 Box Jump
10 Chin-Ups
15 Burpees
20 Goblet Squats
25 Shoulder to Overhead
30 PushUps
35 KB Swing
40 Bent-Over Two-Arm KB Row
45 Sit-Ups
50m Walking Lunges
03 October 2015 - RX
1.A: Handstand Walk Progression
2.A: “Lynne”
5 Rounds of:
Bench Press 100%BW/75%BW
Pull Ups
Rest 2 min between Rounds
 
3.A: After Bash
Foam Roller Therapy 
03 October 2015 - WOD
1.A: Handstand Walk Progression
2.A: “Death By Burpee Box Jumps Over- Push Press- Jack Knife Situps”
(With a continuously running clock, you perform 1 BBJO, 1 PP, 1 JKSU on minute 1, 2 of everything on minute 2, 3 on minute 3 etc…until failure!)
 
3.A: After Bash
Foam Roller Therapy 
02 October 2015 - RX
 1.A: Bar/ring Dips
1.B: Parallette Push Ups
2.A: 3 min Amrap of:
Squat Clean 60/40kg
1 min rest
3 min Amrap of:
Power Clean 60/40kg
1 min rest
3 min Amrap of:
Deadlift 60/40kg
 
3.A: After Bash
Scorpion Stretch
02 October 2015 - WOD
1.A: Skin the Cat Progression
2.A: 10-9-8-7-6-5-4-3-2-1 reps for time of:
Kettlebell Jerk (One Arm)
Goblet Squat
Toes To Bar/Knee raises
3.A: After Bash
Low Intensity C2 row