Visa tidigare Workout Of the Day


30 November 2015 - RX
 1.A: Clean & Jerk 5x2 reps 85% 1RM
1.B: Hang Squat Clean 5x3 reps weight appropriate
2.A: For time:
21-15-9 reps of
Deadlift 60/40kg
Hang Power Clean 60/40kg
Shoulder to Overhead Anyhow 60/40kg
 
2.B:After Bash:
Skin the cat
 
30 November 2015 - WOD
1.A One Leg Deadlift 4x10 reps weight appropriate
2.A:
OTM for 10 min
5 Front squat Weight appropriate
5 Knee Raise/To Elbows
 
2.B: 8 min Amrap of:
5 Heavy Kettlebell Swings
10 Push Ups
15 Air Squats
 
2.B:After Bash:
Finnen
28 November 2015 - RX
1.A: Snatch Technique 
2.A:”Amanda”
For time:
9-7-5 reps of
Snatch 61/40kg
Muscle Ups (SC:CTB)
 
2.B:After Bash:
“Finnen” 
28 November 2015 - WOD
1.A: Front Rack Split Squat 4x10 reps weight appropriate
2.A:
“Scaled Burgener Beep test”
OTM to Failure:
7 Kettlebell Swings 24/16kg
7 Thrusters 24/16kg
7 Burpees
 
2.B:After Bash:
500 m C2 
28 November 2015 - Introkurs
Intro 9

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
27 November 2015 - RX
1.A: One Leg Deadlift 4x10 reps weight appropriate
2.A:
10 min Amrap:
15 Wall Balls 10/6kg
10 Pull Ups 
10 Kettlebell Snatch 24/16kg
 
2.B:After Bash:
Gymnastic Plank 
27 November 2015 - WOD
1.A: Pull Up Progression
2.A:
“Duo”
20 min Amrap:
50 Box Jumps
50 Deadlift 50/35kg
50 One Arm Push Press (KB)
50 Wall Balls
50 Pull Ups/Assisted Pull Ups/Ring Row
 
2.B:After Bash:
Gymnastic Plank 
25 November 2015 - RX
1.A: Back Squat 5x1 reps 95-100% 1 RM
2.A: “Centurion Cruscher”
For time:
30 Back Squat (Bodyweight)
1000m Row
2 Min. Rest
30 Bench Press (Bodyweight)
1000m Row
2 Min. Rest
30 Deadlifts (Bodyweight)
1000m Row
 
 2.B:After Bash:
“Finnen” 5x5 reps 
25 November 2015 - WOD
1.A: Kettlebell Snatch Tech
2.A:
10 min Amrap:
10 Box Jumps
10 Kettlebell Snatch 
10 Knees To Elbows/Knee raise
 
2.B:After Bash:
Hollow Position 
25 November 2015 - Introkurs
Intro 8

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
24 November 2015 - RX
1.A: Kettlebell Snatch Tech
1.B: Turkish Get Ups 10x1 reps weight appropriate
2.A:
12 min Amrap:
80 Double/Singel Unders
50 Air Squats
30 Pull Ups
 
2.B:After Bash:
Hollow Position 
24 November 2015 - WOD
1.A: Front Rack Split Squat
2.A:
OTM for 10 min:
5 Thrusters
10 Jack Knife situps
2 min Rest
OTM for 5 min
10 Deadlift
10 Burpees
 
2.B: For time 1000 m C2
 
2.B:After Bash:
Scorpion stretch  
23 November 2015 - RX
1.A: Snatch Technique
1.B: OTM for 10 min 3 Position Snatch
2.A:
For time:
9 Deadlift 120/80kg
12 Lateral Burpees
15 Chest To Bar Pull Ups
12 Lateral Burpees
9 Deadlift 
 
2.B:After Bash:
Strict Toes To Bar 3xmax reps 
23 November 2015 - WOD
1.A: Overhead Squat Technique
15 min Amrap:
15 Kettlebell Swings
10 Lateral Box Jumps
5 Wall Climb
 
2.B:After Bash:
Shoulder Stretch 
23 November 2015 - Introkurs
Intro 7

A. Skill Review
Clean WU

B. New Skills
Back Squat
KB Swings
Hollow

C. Complete:
Tabata Russian KB Swings
Rest 1 minute
Tabata Ring Row
Rest 1 minute
Tabata Burpee FLR*
*Burpee without pushup
21 November 2015 - RX
1.A: One Leg Deadlift 4x10 reps weight appropriate
2.A: “Roslagen Open 15.1”
For time:
500 m C2 Row
20 Lateral Burpees Over C2
20 Hang Squat Clean 45/30kg
20 Toes To Bar 
500 m C2 Row
20 Front Rack Lunges 45/30kg
>10 min Time Cap<
 
2.B:After Bash:
Somersaults 
21 November 2015 - WOD
1.A: One Leg Deadlift 4x10 reps weight appropriate 
1.B: 3 Rounds For time:
“Tabata This”
Air Squat
Double/Singel Unders
Clean & Jerk 40/30kg
Burpees
 
2.B:After Bash:
Cartwheels 
21 November 2015 - Introkurs
Intro 6 A. Skill Review Front Squat B. New Skills Double Unders Box Jump Reverse Lunge C. Complete for time: Buy-In: 50 Double-Unders/150 Single-Unders 5 RFT 5 Box Jump 10 Reverse Lunges/leg 15 KB PushPress Cash-Out: 50 Double-Unders/150 Single-Unders
20 November 2015 - RX
1.A: Snatch Technique
1.B: 3 Rounds For time:
10 Overhead Squat
10 Power Snatch
10 Burpees
Rest 2 min between rounds
 
2.B:After Bash:
Turkish Get Up 
20 November 2015 - WOD
1.A: Kettlebell Snatch Technique  
1.B: 2 Rounds For time:
50 Kettlebell Swings
10 Pull Ups/Ring Row
40 Kettlebell Snatch 20/12kg
10 Pull Ups
30 Overhead Lunges 20/12kg
10 Pull Ups
20 Push Press 20/12kg
10 Pull Ups
50 Box step ups 20/12kg
 
2.B:After Bash:
Shoulder Stretch 
18 November 2015 - RX
1.A: Back Squat 5x5 reps 75% 1RM
2.A: For time:
15 Squat Clean 60/40kg
20 Burpees
25 Box Jumps
30 Push Ups
500 m C2 row
30 Push Ups
25 Box Jumps
20 Burpees
15 Power Clean 60/40kg
 
2.B:After Bash:
Shoulder Stretch 
18 November 2015 - WOD
1.A: Overhead Squat Technique 
1.B: For time:
21-18-15-12-9-6-3 reps of:
Overhead Lunges 30/20kgkg
Power Snatch 30/20kg
 
2.B:After Bash:
Gymnastic Bridge 
17 November 2015 - RX
1.A: Split Jerk Technique
1.B: OTM for 8 min
3 Split Jerk weight appropriate
 
2.A: 10 min Amrap:
8 Hang Power Clean 50/35kg
8 Push Ups on Bar
30 Double Unders 
 
2.B:After Bash:
Gymnastic Bridge 
17 November 2015 - WOD
1.A: Front Rack Split Squat 4x10 reps weight appropriate
1.B: Front Squat 3x5 reps weight appropriate
2.A: “Scaled Isabell”
For time:
30 Snatch weight appropriate
 
 
2.B:After Bash:
Hollow position 
16 November 2015 - RX
1.A: One Leg Deadlift 4x10 reps weight appropriate
1.B: “Finnen” 3x5 reps
2.A: For time:
100 Wall Balls
>3 Burppes OTM< 
 
2.B:After Bash:
Glute & Ham stretch  
16 November 2015 - WOD
1.A: Kettlebell Clean & Jerk Technique
2.A: 3 Rounds for time:
20 Kettlebell Clean & Jerk
15 Lateral Box Jumps
10 Pull Ups/Ring Row
 
2.B:After Bash:
Windmill  
16 November 2015 - Introkurs
A. Skill Review Deadlift Press B. New skills Front Squat ScapElevDepr Push Press C. OTM for 12 mins 3 Front Squat 6 Shoulder to Overhead Max rep Burpees
14 November 2015 - RX
1.A: Snatch 5x1 95%
2.A: “Scaled Open 13.1”
Proceed through the sequence completing as many reps as possible in 17 min:
40 Burpees
30 Snatches 20/15kg
30 Burpees
30 Snatches 35/25kg
20 Burpees
30 Snatches 45/30kg
10 Burpees
Amrap Snatches 50/35kg
 
Time Cap 17 min
 
3.A: After Bash:
Hollow Position 
14 November 2015 - WOD
1.A: Snatch Technique
2.A: Crossfit Open 14.1:
10 min Amrap:
30 Double Unders (Alt 60 SU)
15 Snatches (35/25kg)
 
2.B:After Bash:
Gymnastic Bridge
 
13 November 2015 - RX
1.A: One Leg Deadlift 5x5 reps 75%
2.A: Back Squat 3x4 reps 85%
 
3.A: 15 min Amrap:
5 Hang Clean & Jerk 50/35kg
10 Box Jumps
15 Deadlift 50/35kg
  
3.A:After Bash:
Skin The Cat 
13 November 2015 - WOD
1.A: Pull Up Progression
2.A: For time:
20 Burpees
20 Deadlift
20 Burpees
20 Push Press
20 Burpees
20 Hang Power Clean
 
3.A: After Bash:
Dynamic Stretch Routine 
11 November 2015 - RX
1.A: Back Squat 5x5 reps 80%
1.B: Overhead Squat 3x10 reps 60%
 
2.A: OTM for 10 min
5 Squat Clean 50/35kg
 
2.B: For time:
50 Kettlebell Swings 24/16kg
20 Broad Jumps
50 Goblet Squat
20 Broad Jumps
50 Walking Lunges 24/16kg
 
3.A: After Bash:
Hollow Position 
11 November 2015 - WOD
2015-11-11
1.A: Kettlebell Clean & Jerk Technique
2.A For time:
“Long Cycle”
10 min Amrap:
Kettlebell Clean & Jerk 16/12kg
 
1.B: Bench Press 50% BW 2xMax reps
 
(2.B:) After Bash:
Dynamic Stretch 
11 November 2015 - Introkurs
A. Skill Review
Air Squat

B. New Skills
Deadlift
Press
Deadbug

C. AMRAP 12 min
10 KB Deadlift
10 Press
20 Deadbugs
10 November 2015 - RX
1.A: Kettlebell Clean & Jerk Tech.
2.A: 5 min Amrap of:
8 Kettlebell Swings 32/24kg
4 Burpee Box Jump 60/50cm
2 min rest
4 min Amrap of:
Kettlebell Clean & Jerk 24/16kg
2 min rest
3 min Amrap of
Pull Ups
 
 
(2.B:) After Bash:
Windmill 
10 November 2015 - WOD
1.A: Front Rack Split Squat
1.B: Back Squat 5x5 reps 75% 1RM
 
2.A: For time: 
500 m C2 row
20 Burpees
20 Hang Squat Clean
20 Toes To Bar/Knee Raise
40 Lunges 24/16kg 
 
(2.B:) After Bash:
Leg & Gluts Stretch 
09 November 2015 - Introkurs
 A. New Skills
Air Squat
Ring Row
Push Up
Single-Unders

B. Complete for time
60 Single-Unders
15-12-9
Air Squat
PushUp
Burpee w/o pushup
60 Single-Unders
09 November 2015 - RX
1.A: Snatch Technique
1.B: Snatch Balance 5x2 reps
 
2.A: 10 Rounds for time:
5 Overhead Squat 35/25kg
20 Lateral Jumps
 
3.A: After Bash:
Kettlebell Bottom Up Press 5x5reps 
09 November 2015 - WOD
1.A: Overhead Squat Technique
2.A: 12 min Amrap:
3 Wall Climbs
5 Power Clean
10 Jack Knife Situps
 
2.B: After Bash:
Shoulder Stretch 
07 November 2015 - Introkurs
A. Skill Review
Power Clean
OH Squat

B. MetCon (Repeat from Day 1)
50 SingleUnders
15-12-9
Air Squat/PushUp/Burpee FLR
50 SingleUnders
07 November 2015 - RX
1.A: Handstand Walk Progression
2.A: “Mary”
20 min Amrap of:
5 Handstand Push Ups
10 Pistol Squat
15 Pull Ups
 
3.A: After Bash:
Gymnastic Bridge 
07 November 2015 - WOD
1.A: Handstand Walk 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: After Bash:
for time:1000 m C2  
06 November 2015 - RX
1.A: Skin the Cat
2.A: OTM for 10 min
4 Thrusters
4 Pull Ups
4 Burpees
 
2.B: OTM for 10 min:
5-10 OHS
 
3.A: After Bash:
Turkish Get Up 
06 November 2015 - WOD
1.A: Pull Up progression
2.A: 6 min Amrap of:
8 Heavy Kettlebell Swings
4 Burpee Box Jumps
 
2.B: 1000 m C2 Row
 
3.A: After Bash:
Ring Support
04 November 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
04 November 2015 - RX
1.A: Muscle Up Tech.
2.A: “Diane”
21-15-9 reps of:
Deadlift 102/70kg
Handstand Push Ups
 
3.A: After Bash:
Glute & Ham Stretch 
04 November 2015 - WOD
1.A: Skin the Cat
2.A: 10-9-8-7-6-5-4-3-2-1 reps of:
Push Press
Deadlift
Rest 2 min
3 min Amrap of:
Wall Climb 
 
3.A: After Bash:
Hollow Position 3x2min 
03 November 2015 - RX
1.A: OTM for 10 min 5-10 Pull Ups
2.A: “Deah By Thruster & Burpees Box Jump” 35/25kg
With a continuously running clock, you perform 1 Thruster and 1 Burpee BJ on minute 1, 2 Thruster and 2 Burpee BJ on minute 2, 3 on minute 3 etc…until failure!
 
3.A: After Bash:
Front Lever Progression 
03 November 2015 - WOD
1.A: Pull Up progression
2.A: OTM for 10 min:
8 Kettlebell Swings
8 Jack Knife Situps
Rest 2 min
5 min Amrap of Kettlebell Clean & Jerk 
 
3.A: After Bash:
Ring Support 
02 November 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
02 November 2015 - RX
1.A: Handstand Walk Progression
2.A: 5 min Amrap
5 Power Clean 60/40kg
20 Lateral Jumps
2 min Rest

5 min Amrap
5 Push Press 60/40kg
15 Air Squats
2 min Rest

5 min Amrap
5 Front Squat 60/40kg
10 Toes To Bar
 
3.A: After Bash:
Skin the Cat 
02 November 2015 - WOD
1.A: Handstand Progression
2.A: 15 min Amrap:
3 Wall Climbs
6 Knees To Elbows
9 Push Press 30/20kg
12 Front Squat 30/20kg
15 Situps
 
3.A: After Bash:
Headstand