Visa tidigare Workout Of the Day


29 February 2016 - RX
1.A: Kipping/Butterfly Pull Up Tech.
1.B: OTM for 10 min 1-5 Pull Ups
2.A: 10 min Amrap of:
5 Power Clean 50/35kg
10 Wall Balls 10/6kg
 
2.B:After Bash:
Skin the cat 
29 February 2016 - WOD
1.A Front Squat 4x10 reps weight appropriate
2.A:
3 Rounds for time of:
10 Heavy Kettlebell Swings
10 Burpees
100 Double/Single Unders
2 min rest between rounds
 
2.B:After Bash:
Finnen 
29 February 2016 - Introkurs
A. Skill Review
Burgener WU

B. New Skills
OH Squat
Farmers Walk
Thruster

C. 10,8,6,4,2
Thrusters
Burpee Box Jump

D. Extra-Credit (if time)
2*max Distance Heavy Farmers Walk
27 February 2016 - Introkurs
A. Skill Review
Back Squat

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

C. Ascending Ladder for time:
10 Chin-Ups
15 Burpees
20 Goblet Squats
25 Shoulder to Overhead
30 Box Jump
35 PushUps
40 Bent-Over Two-Arm KB Row
45 KB Swing
50 Sit-Ups
55m Walking Lunges
27 February 2016 - WOD
1.A:
Workout 16.1
20-min. AMRAP:
7.5 meter Overhead lunges (40/30kg)
8 Burpees
7.5 meter Overhead lunge (40/30kg)
8 Chest-to-bar pull-ups/Pull Ups/Ring Rows
 
2.A After Bash
Heja på Atleterna som blir dömda i 16.1
 
27 February 2016 - RX
1.A:
Workout 16.1
20-min. AMRAP:
 
7.5 meter Overhead lunges (43/30kg)
8 Bar Facing Burpees
7.5 meter Overhead lunge (43/30kg)
8 Chest-to-bar pull-ups
 
2.A After Bash
Hugs and chest bumps
 
 
 
26 February 2016 - RX
1.A: Snatch 4x5 reps Touch & Go weight appropriate
2.A:For time:
200 Double Unders (for every break, 10 Push Ups)
100 Wall Balls (for every break, 5 Pull Ups)
 
2.B:After Bash:
500 m C2
 
26 February 2016 - WOD
1.A: Clean Tech.
2.A:
“Duo”
20 min Amrap:
50 Thrusters 35/25kg
50 BurpeeDeadlift 35/25kg
50 Kettlebell Clean & Jerk 24/16kg
50 Wall Balls
50 Pull Ups/Assisted Pull Ups/Ring Row
 
2.B:After Bash:
Gymnastic Plank 
24 February 2016 - RX
1.A: Muscle Ups Progression
2.A: 4 Rounds for time:
15 Thrusters 35/25kg
10 Kettlebell Swings
10 Burpees
400m C2 row
Rest 4 min between rounds
 
 2.B:After Bash:
“Finnen” 5x5 reps 
24 February 2016 - WOD
1.A: Pull Up Progression  
2.A: Tabata this:
Pull Ups/Ring Rows
Wall Balls
Burpees Box Jump
Kettlebell Swings 24/16kg
 
2.B:After Bash:
Hollow Position 
24 February 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
23 February 2016 - RX
1.A: Snatch Technique
1.B: Snatch Balance 10x1 reps weight appropriate
2.A: “Open 11.4”
10 min Amrap:
50 Bar Facing Burpees
30 Overhead Squat 55/40kg
20 Ring Muscle Ups (Bar Muscle Ups/Chest To Bar Pull Ups/Pull Ups/Ring Rows)
 
2.B:After Bash:
Hollow Position 
23 February 2016 - WOD
1.A: Overhead Lunges 5x10 reps
2.A: 
OTM for 10 min:
5 Thrusters (40/30kg)
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  
22 February 2016 - RX
1.A: Bench Press 5x1 100%
1.B: “Shoulder for the Bolder”
For time:
21-15-9 reps of
Push Press 50/35kg
Ring/Bar Dips
Push Ups
 
2.B:After Bash:
Strict Toes To Bar 3xmax reps 
22 February 2016 - WOD
1.A: Split Jerk Technique
5 Rounds for time:
5 Split Jerk
10 Deadlift
15 Box Jumps
20 Burpees
1 min rest between rounds
 
2.B:After Bash:
Shoulder Stretch 
20 February 2016 - RX
1.A: Clean 5x2 reps 90% 1RM
2.A: “”Filthy Fifty” 
for time:
50 Box jump 60/40kg
50 Jumping pull-ups
50 Kettlebell swings 16/12kg
50 Walking Lunge
50 Knees to elbows
50 Push press 20/15kg
50 Good Morning 20/15kg
50 Wall balls 10/6kg
50 Burpees
50 Double unders
 
2.B:After Bash:
Somersaults
20 February 2016 - WOD
1.A: Overhead Lunges 4x10 reps weight appropriate 
1.B: 2 Rounds for time:
30 Back Squat (80/60kg)
1000 m Row
Rest 4 min between rounds 
 
2.B:After Bash:
Cartwheels 
20 February 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
19 February 2016 - RX
1.A: Snatch Technique
1.B: OTM for 10 min 3 Position Snatch
(1 Squat Snatch- 1 Hang Squat Snatch- 1 High Hang Squat Snatch)
2.A: For time:
9/1-8/2-7/3-6/4-5/5-4/6-3/7-2/8-1/9 reps of
Kettlebell Swing 32/24/20kg
Burpees
2.B: For time:
75 Wall Balls 10/6kg
 
2.B:After Bash:
Turkish Get Up 
19 February 2016 - WOD
1.A: Clean Technique  
2.A: For time:
500 m C2 row
20 Power Clean (40/30kg)
20 Kettlebell Swing
20 Box Jump
 
2.B:After Bash:
Shoulder & Chest Stretch 
17 February 2016 - RX
1.A: Overhead Squat 5x5 reps 75% 1RM
2.A: 21-15-9 reps For time:
Overhead Squat 45/30kg
Chest To Bar/Pull Ups
 
2.B:After Bash:
Shoulder Stretch 
17 February 2016 - WOD
1.A: Pull Up Progression
1.B: “Cindy”
20 min Amrap:
5 Pull Ups/Ring Rows
10 Push ups
15 Air Squat
 
2.B:After Bash:
Gymnastic Bridge 
17 February 2016 - Introkurs
A. Skill Review
ScapElevDepr

B. New Skills
Knees to Chest
WallBall
Clean WU

C. AMRAP 8 min
3,6,9,12,15,18….
WallBalls
PushUps
Knees to Chest
16 February 2016 - RX
1.A: Clean & Jerk 3x1 reps 95% 1 RM
1.B: OTM for 10 min
1 Clean- 1 Hang Squat Clean- 1 Jerk 
 
2.A: 3 Rounds for time:
15 Thrusters 40/30kg
15 Lateral Burpees
Rest 2 min between rounds 
 
2.B:After Bash:
Gymnastic Bridge 
16 February 2016 - WOD
1.A: Deadlift 3x5 reps Touch & Go 
1.B: Front Squat 3x5 reps weight appropriate
2.A: For time: 
100 Singel/Double Unders
25 Power Clean 40/30kg
100 Singel/Double Unders
20 Burpees
100 Singel/Double Unders
15 Pull Ups/Assisted Pull Ups/Ring Rows
 
2.B:After Bash:
Hollow position  
15 February 2016 - RX
1.A: OTM for 10 min 2-5 Chest To Bar Pull Ups
2.A: For time:
50 Deadlift 60/40kg
40 Box Jumps30 Push Ups on Bar
30 Hang Power Clean 60/40kg
20 Burpees
10 Front Squat 60/40kg
 
2.B:After Bash:
Glute & Ham stretch  
15 February 2016 - WOD
1.A: Split Jerk Technique
2.A: 12 min Amrap:
10 Goblet Squat 24/16kg
15 Box Jumps
20 Shoulder press 20/15kg
 
2.B:After Bash:
Windmill  
15 February 2016 - Introkurs
A. Skill Review
Deadlift
Press

B. New Skills
Front Squat
ScapElevDepr
Push Press

C. EMOM for 12 mins
3 Shoulder To Overhead
6 Front Squat
Max Reps Burpees
14 February 2016 - RX
1.A: ”Flirty Thirty” 
for time:
30 Toes to bar,
30 Lunges
30 Wall balls 10/6kg
30 Hang Power Clean 50/35kg
30 Burpees 
30 Sit-ups
30 Air Squat
30 Deadlift 50/35kg
30 Boxjump 60/50cm
30 Pull-ups
 
2.B:After Bash:
Somersaults 
13 February 2016 - RX
1.A: Overhead Squat 5x1 reps 
2.A: “Duo” “Helen of Troy”
6 Rounds for time:
12 Thrusters 60/40kg
21 Kettlebell Swings 32/24kg
400 m C2 Row
 
3.A: After Bash:
Hollow Position
  
13 February 2016 - WOD
1.A: Overhead Lunges 5x14 reps
2.A: 20 min Amrap of:
5 Push Press 40/30kg
10 Deadlift 40/30kg
15 Box Jumps
20 Situps
>3 Burpees OMT<
 
2.B:After Bash:
Gymnastic Bridge 
13 February 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
12 February 2016 - RX
1.A: Deadlift 5x10 reps 75% 1 RM
2.A: Good Morning 5x5 reps 85%
 
3.A: “The Eagle”
8 Rounds for time:
8 Double Kettlebell Front Squat 24+24/16+16kg
20 m Farmers Walk
(Vill du imponera, ställ inte ner Kettlebells:n en enda gång under alla 8 varv)
 
3.A:After Bash:
Handstand 
12 February 2016 - WOD
1.A: OTM for 10 min 5 Pull Up/Assisted/Ring Rows
2.A: For time:
20 Burpees
20 Wall Balls
15 Burpees
20 Push Press 40/30kg
10 Burpees
20 Kettlebell Box step up 24/16kg 
 
3.A: After Bash:
Dynamic Stretch Routine 
10 February 2016 - RX
1.A: OTM for 10 min 3 Position Snatch (increase the weight for each round)
1.B: Overhead Squat 3x10 reps 60%
 
2.B: Open 15.1 A.
9 min Amrap of:
15 Toes To Bar
10 Deadlift 52/34kg
5 Snatch 52/34kg
 
3.A: After Bash:
500 m C2 row 
10 February 2016 - WOD
1.A: Clean Technique
2.A 21-15-9 reps For time:
Hang Squat Clean
Pull Ups/Ring Rows
 
(2.B:) After Bash:
Biceps Curls  
10 February 2016 - Introkurs
A. Skill Review
Air Squat

B. New Skills
Deadlift
Press
Deadbug

C. AMRAP 12 min
10 KB Deadlift
10 Press
20 Deadbugs
09 February 2016 - RX
1.A: Clean & Jerk 3x5 reps 80%1RM
1.B: Push Press Touch & Go 5x5 reps
2.A: OTM for 5 min:
15 Wall Balls 10/6kg
Rest 2 min
5 min Amrap of:
5 Burpee Box Jumps
10 Kettlebell Swings 24/16kg
Rest 2 min
4 min Amrap of:
Double Unders
 
 
(2.B:) After Bash:
Windmill 
09 February 2016 - WOD
1.A: Split Jerk Tech.
1.B: Squat Jerk Tech.
 
2.A: 2 rounds For time: 
500 m C2 row
10 Burpees
10 Shoulder To Overhead Anyhow (40/30kg)
10 Toes To Bar/Knee Raise
10 Front Squats
10 Wall Climb
 
 
(2.B:) After Bash:
Leg & Gluts Stretch 
08 February 2016 - RX
1.A: OTM for 10 min 3 Overhead Squat (increase the weight for each round)
2.A: “J-G”  R.I.P 20100207 
For Time: 
20 Clean & Jerk 60/40kg
16 Inverted Burpees
20 L- Pull Ups
16 Clean & Jerk 60/40kg
12 Inverted Burpees
16 L- Pull Ups
12 Clean & Jerk 60/40kg
8 Inverted Burpees
12 L- Pull Ups
 
3.A: After Bash:
Kettlebell Bottom Up Press 5x5reps 
08 February 2016 - WOD
2016-02-08
1.A: Overhead Lunges 5x14 reps 
2.A: 5 Rounds for time:
10 Kettlebell Swings
10 Goblet Squats
>5 min time cap<
 
2.B: After Bash:
500 m c2 row
  
06 February 2016 - Introkurs
A. Skill Review
Power Clean
OH Squat

B. Complete for time (Repeat from Day 1)
60 SingleUnders
15-12-9
Air Squat/PushUp/Ring Row
60 SingleUnders
06 February 2016 - WOD
1.A. Back Squat 5x5 reps
2.A. 15 min Amrap of:
30 Double/Singel Unders
20 Kettlbell Swings 
10 Goblet Squats
 
After Bash:
Hugs and Love 
06 February 2016 - RX
1.A: Toes To Bar Tech.
2.A. “Open 14.4”
14 min Amrap of:
60 Cal Row
50 Toes To Bar
40 Wall Balls 10/6 kg
30 Clean 61/40kg
20 Muscle Ups 
 
After Bash:
Hugs and Love 
05 February 2016 - WOD
1.A. Pull Up Progression
2.A: “Duo”
For time:
10 Rounds of 
5 Pull Ups
10 Push Ups
15 Air Squat
10 Rounds of
5 Clean & Jerk
10 Lateral Burpees
 
After Bash:
Overhead Squats Mobility 
05 February 2016 - RX
1.A. Kipping/Butterfly Pull Up Tech.
2.A. OTM for 10 min
3-5 Chest To Bar Pull Ups
2.B. “Death By Thrusters, Bar Facing Burpees”
 
With a continuously running clock perform:
1 Thruster, 1 BF Burpee in the first 1 min,
2 Thruster, 2 BF Burpee in the second 1 min
3 Thrusters, 3 BF Burpee in the third 1 min
...
Continuing this for as long as you are able.
 
After Bash:
Biceps curl 5x5 reps  
03 February 2016 - WOD
1.A. Snatch Tech. 
2.A.  3 Rounds for time:
15 Power Snatch (35/25kg)
30 Jack Knife Situps
45 Back Squats (35/25kg)
After Bash:
Shoulder & Back Stretch 
03 February 2016 - RX
1.A. Santch 5x1 reps 95% 
2.A. “Isabel”
For time: 
30 Snatch 61/40kg
3.A: For time: 1000 m C2
 
After Bash:
Skin the Cat 
03 February 2016 - 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
02 February 2016 - WOD
1.A. Pull Up Progression
2.A. 10 Rounds For time:
3 Pull Ups/Assisted Pull Ups
3 Heavy Power Clean 
3 Wall Climb
 
After Bash:
3 min Amrap of Double Unders 
02 February 2016 - RX
1.A. Push Press 6x1 reps 95% 
2.A.  “Bear Complex”
7 Sets of the following sequence:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
5 rounds of the above, in between each round increase your weight. This can either be really easy or really hard, lets make it hard and go heavy!!!! You should be required to rest the load and not just fly through especially on the later rounds. This will not only give you a great workout but will also help your technique and mental strength.
 
After Bash:
Leg & Back Stretch 
01 February 2016 - WOD
1.A.
Overhead Squat Technique
2.A. 5 min Amrap:
8 Overhead Squat 
4 Lateral Burpees
2 min rest
4 min Amrap of:
6 Thrusters
3 Burpee Pull Ups/Burpee
rest 2 min
3 min Amrap of:
Max reps Overhead Lunges 
 
After Bash:
Finnen 5x5 reps 
01 February 2016 - RX
1.A.
Snatch 5x1 reps 95%  
2.A: OTM for 10 min 3 Position Snatch
2.B: For time:
100 Double Unders
80 Kettlebell Swings 24/16kg
60 Lunges 24/16kg
40 Kettlebell Clean & Jerk
20 Burpee Pull Ups
 
 
After Bash:
Windmill Mobility 
01 February 2016 - Introkurs
A. Skill Review
Burgener WU

B. New Skills
OH Squat
Farmers Walk
Thruster

C. 10,8,6,4,2
Thrusters
Burpee Box Jump

D. Extra-Credit (if time)
2*max Distance Heavy Farmers Walk