Visa tidigare Workout Of the Day


30 January 2016 - WOD
1.A. Squat Clean Tech.
“Little Don”
33 Deadlift 
33 Box Jumps 
33 Kettlebell Swings 
33 Knees To Elbows/Knee Raise
33 Situps
33 Pull Ups/Ring Rows
33 Thrusters 
33 Wall Balls 
33 Burpees
33 Double Unders/Singel Unders
 
After Bash:
Hugs and Love 
30 January 2016 - RX
“The Don”
66 Deadlift 50/35kg
66 Box Jumps 60/50 cm
66 Kettlebell Swings 24/16kg
66 Knees To Elbows
66 Situps
66 Pull Ups
66 Thrusters 25/20kg
66 Wall Balls 10/6kg
66 Burpees
66 Double Unders
 
 
After Bash:
Hugs and Love 
30 January 2016 - 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
29 January 2016 - WOD
1.A. Snatch Tech.
2.A: OTM for 10 min
2 Snatch
2 Overhead Squat
2 Snatch Press
2.B: For time:
50 Wall Balls 
 
After Bash:
Shoulder Stretch 
29 January 2016 - RX
1.A. Kipping/Butterfly Pull Up Tech.
2.A. 10 rounds For time:
5 Muscle Snatch
5 Strict Pull Ups
5 Handstand Push Up
5 Strict Toes To Bar
 
After Bash:
Biceps curl 5x5 reps 
 
27 January 2016 - WOD
1.A. Deadlift Tech. 
2.A. For time:
30 Bench Press 70% of 1 RM
200 Singel Unders
30 Push Ups
200 Singel Unders
30 Wall Balls
200 Singel Unders
 
 
After Bash:
Shoulder & Back Stretch 
27 January 2016 - RX
1.A. Santch 5x1 reps 90% 
2.A. “Open 14.1”
10 min Amrap of:
30 Double Unders
15 Snatch 35/25 kg
 
After Bash:
Handstand Walk  
27 January 2016 - 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
26 January 2016 - WOD
1.A. Pull Up Progression
2.A. 3 Rounds For time:
10 Pull Ups/Assisted Pull Ups/Ring Rows
30 Goblet Squat 
400 m C2 Row
rest 3 min between sets
 
After Bash:
“Tabata“ Hollow 
20 sec Hollow
10 sek rest
x8 
26 January 2016 - RX
 1.A. Deadlift 6x1 reps 90%
2.A.  For time:
10 Deadlift 130/90kg
15 Lateral Burpees
20 Chest To Bar Pull Ups
10 Lateral Burpees
5 Deadlift 130/90kg
25 January 2016 - WOD
1.A.
Clean & Jerk Technique
2.A. 21-15-9 reps For time:
Deadlift
Hang Power Clean
Shoulder To Overhead Anyhow
 
After Bash:
Gymnastic Bridge 
25 January 2016 - RX
1.A.
Squat Clean 5x1 reps 95%  
2.A. OTM for 15 min
5 Thrusters 35/25kg
4 Pull Ups
3 Burpees
 
After Bash:
Handstand Walk 
25 January 2016 - Introkurs
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
23 January 2016 - WOD
1.A. Pull Up Progression
2.A. 4 rounds 1 min Max reps of:
Cal Row
Hollow Rock
Kettlebell Rack Position Hold
Hang Barbell Row
Wall Static Squat
1 min rest
 
After Bash:
Biceps Curls 3x10 reps 
23 January 2016 - RX
1.A. Snatch 5x1 reps 100% 1 RM
2.B. 20 min Amrap:
30 Wall Balls 10/6kg
10 Pull Ups
5 Snatch 80% of 1 RM
 
After Bash:
Hollow Rock 
23 January 2016 - Introkurs
A. Skill Review
Front Squat

B. New Skills
Double Unders
Box Jump
Reverse
Lunge

C. Complete (timecap 15 mins): 
Buy In: 50 Double Unders/150 Single-Unders

5 RFT
5 Box Jump
10 Reverse Lunges/leg
15 KB Push Press

Cash Out: 50 Double Unders/150 Single-Unders        
22 January 2016 - WOD
1.A. Snatch Tech.
2.A. OTM for 10 min:
5 Overhead Squat
rest 3 min
10 min Amrap of:
30 Double Unders/Singel Unders
10 Push Press
 
After Bash:
Shoulder Stretch  
22 January 2016 - RX
1.A. Bar/Ring Muscle Ups tech
1.B. OTM for 10 min 3-5 Muscle/Chest To Bar Pull Ups
2.A. 15 min Amrap of:
5 Handstand Push Ups/3 Wall Climb
10 Toes To Bar
15 Box Jumps 60/50 cm
 
After Bash:
Shoulder & Back Stretch  
20 January 2016 - WOD
1.A. Front Squat 5x5 reps 
2.A: “Duo”
For time:
150 Wall Balls 10/6kg
125 Overhead Lunges 10/6kg
100 Kettlebell Swings 24/16kg
75 Goblet Squat 24/16kg
50 Pull Ups/ring Rows 
 
After Bash:
Strict Toes to Bar/Knee Raise 5x5 reps 
20 January 2016 - RX
1.A. Clean & Jerk 5x5 Touch & Go 40-70%
1.B: Hang Squat Clean 3x3 reps 
2.A: 5 min Amrap:
Squat Clean 75% of 1 RM
4 min Rest
5 Min Amrap:
Shoulder To Overhead Anyhow 75% of 1 RM
 
After Bash:
For time 500m C2 row 
20 January 2016 - 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
19 January 2016 - WOD
1.A. Pull Up Progression
2.A: For time: 9/1-8/2-7/3-6/4-5/5-4/6-3/7-2/8-1/9 reps of
Burpees
Power Clean
 
After Bash:
Gymnastic Bridge 
19 January 2016 - RX
1.A. Deadlift 5x5 reps 85% of 1 RM
2.A: Tabata this:
 
Push Press 30/20kg
Hang Power Clean 30/20kg
Back Squat 30/20kg
Clean Pull 30/20kg
 
After Bash:
“Finnen” 5x5 reps 
18 January 2016 - WOD
1.A Clean Tech.
2.A. OTM for 15 min of:
5 Deadlift 
10 Lateral Jumps
15 Air Squat
 
 
After Bash:
Finnen 5x5 
18 January 2016 - RX
1.A OTM for 10 min 5-10 Pull Ups  
2.A. 3 rounds For Time:
4 min time cap in every rounds, 3 min rest between rounds
500 m C2
10 Burpee Box Jumps
Max reps of Double Unders
 
After Bash:
Wall Climb 5x5 reps 
18 January 2016 - 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
16 January 2016 - WOD
1.A. Thrusters 5x1 reps 100%
 
2.A. “Duo”
50 Thrusters 40/30kg
50 Clean High Pull 40/30kg
50 Shoulder To Overhead Anyhow 40/30kg
50 Hang Power Clean 40/30kg
50 Thrusters 40/30kg
>4 Burpees OTM<
 
 
After Bash:
Gymnastic Bridge
Scorpion 
16 January 2016 - RX
1.A. “Bradshaw”
10 Rounds for time:
3 Handstand Push Ups (Alt Push Press)
6 Deadlift 100/70 kg (or weight appropriate)
12 Pull Ups
24 Double Unders 
 
After Bash:
Skin the Cat  
16 January 2016 - Introkurs
A. Skill Review
Deadlift

B. New Skills
Goblet Squat
Split Squat
C2Row

C. Alternating EMOM for 12 mins
A) 45seconds C2Row (max Kcal)
B) 45 seconds AMRAP Goblet Squats
C) 45 seconds AMRAP PushUps
15 January 2016 - WOD
1.A. Pull Up Progression
2.A. For time:
3 Rounds for time:
20 Deadlift 
15 Hang Power Clean
10 Push Press
1 min rest between Rounds
 
After Bash:
Turkish Get ups 
15 January 2016 - RX
1.A. Kipping/Butterfly Pull Up Tech.
 
2.A. 3 rounds “All In” for time:
10 Pull Ups
10 Thrusters 30/20kg
10 Burpees
400 m C2 row
rest 4 min between rounds
 
After Bash:
Leg and Core Stretch 
13 January 2016 - WOD
1.A. Squat Clean Tach.
 
2. A. “Death By Thrusters” 30/20kg
2.B. 500 m c2 Row
 
After Bash:
Headstand 
13 January 2016 - RX
1.A. Snatch 5x1 90%
1.B. Snatch Balance 5x3
 
2. A. 21-15-9 reps for time:
Hang Squat Clean 40/30kg
Chest To Bar Pull Ups
 
After Bash:
5 min C2 row 
13 January 2016 - Introkurs
A. Skill Review
Air Squat

B. New Skills
Deadlift
Press
Deadbug

C. AMRAP 12 min
10 KB Deadlift
10 Press
20 Deadbugs
12 January 2016 - WOD
1.A. Deadlift 5x5 reps Touch & Go
 
2.A. 5 min Amrap
5 Push Press 40/30kg
10 Deadlift 40/30kg
15 Box Jumps
2 min rest
21-15-9 reps for time:
Clean High Pull
Jack Knife Situps
 
After Bash:
Turkish Get Ups 
12 January 2016 - RX
1.A. OTM for 10 min 5-10 Kipping/Butterfly Pull Up
2.A. For time:
50 Wall Balls 10/6kg
1 min rest
50 Deadlift 80/60kg
1 min rest
50 Push Ups on Bar
1 min rest
50 Overhead Lunges 10/6kg
 
After Bash:
Pistol Squats 5x5 reps 
11 January 2016 - WOD
 1:A Thruster 5x5 reps 
2.A OTM for 10 min
5 Thrusters 30/20kg
5 Kettlebell Swings
5 Box Jumps
2.B OTM for 10 min
20 Air squat
Max reps of Situps
 
After Bash:
Animal Walks 
11 January 2016 - RX
1:A Squat Clean 5x2 reps 90%
1.B Front Squat 3x5 reps 85%
For time:
5 Thrusters 60/40kg
15 Deadlift 60/40kg
25 Air Squats
35 Toes To Bar
25 Air Squats
15 Deadlift 60/40kg
5 Thrusters 60/40kg 
3 min rest
OTM for 3 min
5 Clean & Jerk 60/40kg
 
After Bash:
Gymnastic Bridge
 
11 January 2016 - Introkurs
A. New Skills
Air Squat
Ring Row
Push Up
SingleUnders

B. Complete for time
60 SingleUnders
15-12-9
Air Squat/PushUp/Ring Row
60 SingleUnders
09 January 2016 - WOD
1.A. Bench Press 5x1 95% 1 RM 
2.A. 8 min Amrap:
8 Kettlebell Swings 24/16kg
4 Burpee Box Jumps
 
2.B: ½ Long Cycle:
5 min KB Clean & Jerk 24/16kg
 
After Bash:
For time: 100 m C2 
09 January 2016 - RX
1.A. “Lynne” 
5 Rounds for time of:
Max reps Bench Press
Max reps Pull Ups
3 min rest between rounds
 
After Bash:
Biceps Curls 3x10 reps 
08 January 2016 - WOD
1.A. Push Press 5x1 95%
1.B. Shoulder Press 3x5 reps 70% of PP 
2.A. For time:
500 m C2 Row
50 Air Squat
50 Shoulder To Overhead 20kg
50 Situps
50 Burpees
 
After Bash:
Gymnastic Bridge 
08 January 2016 - RX
1.A. Muscle Ups tech. 
2.A. 10/100-8/80-6/60-4/40-2/20 reps For time:
Lunges 60/40kg
Double/Singel Unders
 
After Bash:
Gymnastic Bridge 
06 January 2016 - WOD
 1.A. Overhead Squat 5x10 reps
2. A.
5 Rounds for time:
15 Wall Balls
15 Box Jumps
15 Deadlift 50/35kg
 
3.A: After Bash
Pistol Squat 5x5 reps
06 January 2016 - RX
2016-01-06 (RX)
1.A. Snatch 5x2 80% 1RM
2. A.
For time:
40 Burpees
30 Snatch 40/30kg
30 Burpees
30 Snatch 40/30kg
20 Burpees
30 Snatch 40/30kg
10 Burpees
30 Snatch 40/30kg
(17 min Time Cap)
 
After Bash:
5 min C2 Row 
05 January 2016 - WOD
1. A: Push Press 5x5 reps Unbroken
2.A: For time:
5 Pull Ups/Ring Rows
20 Lunges 40/30kg
5 Pull Ups/Ring Rows
20 Power Clean 40/30kg
5 Pull Ups/Ring Rows
20 Push Press 40/30kg
5 Pull Ups/Ring Rows
20 BurpeeDeadlift
5 Pull Ups/Ring Rows

3.A: After Bash 
Handstand
05 January 2016 - RX
1. A: OTM for 10 min 1-3 Ring/Bar Muscle Ups/Chest To Bar Pull Ups/Pull Up Progression 
2.A: For time:
15 Squat Clean & Jerk 60/40kg
rest 2 min
15 Thrusters 50/35kg
rest 2 min
15 Snatch 40/30kg

B: 3 min max reps of Burpees (attempts to reach 60 Burpees)

3.A: After Bash 
Handstand

04 January 2016 - WOD
1:A Deadlift 5x5 reps
2:A 15 min Amrap:
10 Kettlebell Swing
10 Push ups
10 Box jumps

3:A After Bash
Strict Toes To Bar(Knee raise) 5x5 reps
04 January 2016 - RX
  1:A Clean & Jerk 5x2 reps 85%
2:A OTM for 14 min
Min 1: 1 Pull ups, 1 Thruster 35/25kg, 1 Burpee
Min 2: 2 Pull ups, 2 Thruster 35/25kg, 2
Min 3: 3 of each exercise 
Min 4: 4 each
Min5: 5 each
Min 6: 6 each
min 7: 7 each
min 8: start over with 1 Pull ups, 1 Thruster 35/25kg, 1 Burpee
min 9:  2 each and so on to 14 min

3:A After Bash
Strict Toes To Bar(Knee raise) 5x5 reps
02 January 2016 - RX
1.A: Snatch Technique
2.A: OTM to Failure:
5 Thrusters 35/25kg
5 Pull Ups
5 Burpees 
 
2.B:After Bash:
1000 m C2 row 
02 January 2016 - WOD
1.A: Front Rack Split Squat
1.B: Front Squat 5x5 reps Weight appropriate
2.A: 12 min Amrap of:
2 Power Clean (50/35)
5 Burpees
7 Deadlift
9 Box Jumps
 
2.B:After Bash:
Headstand