Visa tidigare Workout Of the Day


30 September 2016 - RX
1.A. OTM for 10 min: 1 Power Clean- 1 Front Squat- 1 Hang Squat Clean 
2.A: 3 Rounds for time: 
500 m C2 row
20 Lunges 40/30kg
20 Lateral Burpees
20 Pull Ups
20 Front Squat
 
After Bash:
Shoulder Stretch 
30 September 2016 - WOD
1.A. Clean Tech.
2.A. 10 rounds For time:
6 Squat Clean 35/25kg
8 Push Ups
30 Double/Singel Unders
 
After Bash:
Biceps curl 5x5 reps  
29 September 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 of Burpees
28 September 2016 - RX
1.A: Muscle Up tech
1.B. OTM for 12 min:
Min 1/4/7/10: 1 MU
Min 2/5/8/11: 2 MU
Min 3/6/9/12: 3 MU 
 
2.A. For time:
30 Snatch 40/30kg
 
After Bash:
Shoulder & Back Stretch 
28 September 2016 - WOD
1.A. Knäböj 3x5 reps 80%+1RM
1.B. Shoulder Press 3x5 reps 80%+1RM
2.A. “Duo”
20 min Amrap: 
3 Rounds of “Cindy”
500 m C2 row
 
After Bash:
Handstand Walk  
27 September 2016 - RX
1.A. Split Jerk Tech
1.B Push Press 4x5 reps
2.A. OTM for 10 min:
3-5 Handstand Push Ups
3-5 Deadlift 150%BW
2.B. For time:
80 Wall Balls 9/6kg 
 
After Bash:
“Tabata“ Hollow 
20 sec Hollow
10 sek rest
x8 
27 September 2016 - WOD
1.A. Power Snatch Tech
1.B. Overhead Squat 3x5reps
2.A.  15 min Amrap:
6 Hang Power Snatch
9 Box Jumps
12 Situps
 
After Bash:
Powell Raise 
27 September 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
26 September 2016 - RX
1.A. Clean & Jerk 5x2 Touch & Go
1.B. Clean Pull
2.A. For time: 
60 Cal Row
50 Wall Balls
40 Deadlift 60/40kg
30 Lateral Burpees
20 Hang Power Clean 60/40kg
10 Muscle Ups
 
After Bash:
Gymnastic Bridge 
26 September 2016 - WOD
1.A. Knäböj 3x5 reps 80%+1RM
1.B. Pull Ups/Assisted Pull Ups/Barbell Row 3x5 reps 80%+1RM
2.A. OTM for 15 min
5 Thrusters 35/25kg
4 Pull Ups
3 Burpees
 
After Bash:
Handstand Walk 
24 September 2016 - RX
1.A. “Linda”
9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift 150%BW
Bench Press 100%BW
Squat Clean 75%BW
 
After Bash:
Hollow Rock 
24 September 2016 - WOD
1.A. Knäböj 3x5 reps 80%+1RM
1.B. Shoulder Press 3x5 reps 80%+1RM
2.A. OTM for 10 min
5 Thrusters 20kg
5 Burpees
5 Kettlebell Swings 24/16kg
2.B.
5 min Amrap of
20 Thrusters 20kg
10 Pull Ups/Ring Rows
 
After Bash:
Biceps Curls 3x10 reps 
23 September 2016 - RX
1.A. Power Clean tech. 
2.A. 28 min of:
90 sek Amrap of 
15 Cal Row
8 Toes To Bar
30 rest
90 sek amrap of: 
3 Hang Power Clean BW
20 Double Unders
30 sek rest
 
After Bash:
Shoulder & Back Stretch  
23 September 2016 - WOD
1.A. Power Snatch tech.
2.A. 15 min Amrap:
3 Snatch
30 Lateral Jumps
3 Overhead Squat
30 Double/Singel Unders
 
After Bash:
Shoulder Stretch 
 
21 September 2016 - RX
1.A. Rope Climb tech. 
2.A: “Duo”
6 min Amrap:
8 Burpee Rope Climb
12 Clean 80/60kg
Rest 2 min
6 min Amrap:
8 Front Squat 80/60kg
12 Toes To Bar
Rest 2 min:
6 min Amrap
8 Lateral Burpees
12 Deadlift 80/60kg 
 
After Bash:
For time 500m C2 row 
21 September 2016 - WOD
1.A. Knäböj 3x5 reps 80%+1RM
1.B. Pull Ups/Assisted Pull Ups/Barbell Row 3x5 reps 80%+1RM
2.A: 10 min Amrap:
5 Pull Ups
10 Push Ups
15 Air Squat
2.B: 
2 min Max reps of Burpee Box Jump Over
 
After Bash:
Strict Toes to Bar/Knee Raise 5x5 reps 
20 September 2016 - RX
1.A. OTM for 10 min: 1 Push Press- 1 Push Jerk- 1 Split Jerk 70%1RM
2.A: “Betty”
5 Rounds for time: 
12 Push Press 60/40kg (no Jerks)
20 Box Jumps 60/50cm
 
After Bash:
“Finnen” 5x5 reps 
20 September 2016 - WOD
1.A. Clean Tech. 
2.A: “Duo”
10 Rounds for time:
20 Wall Balls
20 Burpees
20 Cal Row
 
After Bash:
Gymnastic Bridge 
19 September 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
19 September 2016 - RX
1.A OTM for 10 min 2-4 Power Clean BW
 
1.B Clean Pull 3x2 reps  
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
 
19 September 2016 - WOD
1.A. Knäböj 3x5 reps 80%+1RM
1.B. Shoulder Press 3x5 reps 80%+1RM
2.A. 10 min Amrap of
5 Shoulder To Overhead 40/30kg
10 Deadlift 40/30kg
15 Box Jumps
 
After Bash:
Finnen 5x5 
17 September 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
17 September 2016 - RX
1.A. “Air Force”
20 Thrusters 40/30kg
20 Clean High Pull 40/30kg
20 Shoulder To Overhead Anyhow 40/30kg
20 Overhead Squat 40/30kg
20 Front Squat 40/30kg
>4 Burpees OTM<
 
 
After Bash:
Gymnastic Bridge
Scorpion  
17 September 2016 - WOD
1.A. Knäböj 3x5 reps 80%+1RM
1.B. Pull Ups/Assisted Pull Ups/Barbell Row 3x5 reps 80%1RM
“Duo”
E6M for 18 min:
45 Thrusters 20kg
45 Burpees
max reps Singel/Double Unders
 
After Bash:
Skin the Cat 
 
16 September 2016 - RX
1.A. Kipping/Butterfly Pull Up Tech
2.A. 4 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:
Gymnastic Bridge 
16 September 2016 - WOD
1.A. Toes To Bar tech
2.A. 20 min Amrap of:
10 Wall Balls
10 Cal Row
5-10 Toes To Bar/Knee Raise
 
After Bash:
Leg and Core Stretch 
14 September 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
14 September 2016 - RX
1.A. Squat Snatch 5x1 reps 90%
1.B. Snatch Grip Deadlift 3x5 reps
2. A. 10 Rounds for time:
5 Squat Snatch 40/30kg
5 Toes To Bar 
 
After Bash:
Headstand 
14 September 2016 - WOD
1.A. Knäböj 3x5 reps 80%+1RM
1.B. Shoulder Press 3x5 reps 80%+1RM
2. A. 8 Rounds of:
Max reps Bench Press
20 Cal Row (all in)
3 min rest between rounds
 
After Bash:
Powell Raise 
13 September 2016 - RX
1.A. Kipping/Butterfly Pull Up Tech
2.A. 30 min of:
45 sek Amrap of: 
3-5 Pull ups
3-5 Burpees
15 sek rest
 
45 sek Amrap of: 
3 Deadlift 100/70kg
15 Double Unders
15 sek rest
 
45 sek max reps Cal Row
15 sek rest
 
After Bash:
Turkish Get Ups 
13 September 2016 - WOD
1.A. Deadlift 5x3 reps
2.A.10 Rounds For time:
15 Wall Balls
10 Box Step Over With Medball
5 Medball-Burpee
 
After Bash:
Gymnastic Bridge 
12 September 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
12 September 2016 - RX
1:A Squat Clean 5x1 reps 90%
1.B: Clean Pull 5x2 reps
2.A “Elizabeth”
21-15-9 reps for time:
Squat Clean 60/40kg
Ring Dips
 
After Bash:
Powell Raise 
12 September 2016 - WOD
1.A. Knäböj 3x5 reps 80%+1RM
1.B. Pull Ups/Assisted Pull Ups/Barbell Row 3x5 reps 80%1RM
2.A: 4 min Amrap of:
6 Deadlift
6 Box Jump Over
2.B: 4 min Amrap of:
8 Kettlebell Swings
8 Jack Knife Situps
2.C: 4 min Amrap of:
Max reps Burpees
(75 Burpees)
 
After Bash:
Gymnastic Bridge 
10 September 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
10 September 2016 - RX
1.A. “The Seven”
7 Rounds For time:
7 Handstand Push Ups
7 Thrusters 60/40kg
7 Knees To Elbows
7 Deadlift 60/40kg
7 Burpees
7 Kettlebell Swings 24/16kg
7 Pull Ups 
 
 
After Bash:
Biceps Curls 3x10 reps 
10 September 2016 - WOD
1.A. Knäböj 3x5 reps 80%+1RM
1.B. Shoulder Press 3x5 reps 80%+1RM
2.A.  OTM for 16 min:
5 Front Squat 40/30kg
4 Push Press 40/30kg
3 Lateral Burpees
 
After Bash:
Turkish Get Ups
 
 
 
09 September 2016 - RX
1.A. Handstand Push Up Progression
 
10 Rounds for time of:
Max reps Unbroken Handstand Push Ups 
Max reps Double Unders
20 Cal Row
90 sec rest
 
After Bash:
Skin the Cat 
09 September 2016 - WOD
1.A. Toes To Bar tech
 
5 Rounds for time of:
5 Toes To Bar/Knees To Elbows/Knee Raise
10 Box Jumps
15 Kettlebell Swings
20 Air Squat
 
After Bash:
Powell Raise 
07 September 2016 - Introkurs
A. Skill Review
Clean WarmUp of Coachs Choice*
*Idea to start doing cleans without them knowing theyre doing cleans just to get a feel for the movement

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
07 September 2016 - RX
1.A. Power Snatch 5x2 reps 90%
1.B. Snatch Jerk 5x2 reps
2.A. 2 Rounds For time:
50 Double Unders
40 Kettlebell Swings 24/16kg
30 Hang Power Snatch 30/25kg
20 Lateral Burpees
10 Handstand Push Ups
 
After Bash:
Powell Raise 3x10 reps 
07 September 2016 - WOD
1.A. Knäböj 3x5 reps 80%+1RM
1.B. Pull Ups/Assisted Pull Ups/Barbell Row 3x5 reps 80%1RM
2.A. 21-15-9 reps for time:
Deadlift 50/35kg
Wall Balls 
Cal Row
 
After Bash:
Biceps Curls 3x10 reps 
06 September 2016 - RX
1.A. Toes To Bar tech. 
2.A. “Death By Toes to Bar”
Minute 1: 1 TTB
Minute 2: 2 TTB
Minute 3: 3 TTB  
Minute 4: 4 TTB
Follow that pattern—adding another TTB each minute—until you cannot do the required number of TTB in the given minute.
(15 min time cap)
2.B. OTM for 15 min:
5 Deadlift Touch and Go 75%1RM
 
After Bash:
Gymnastic Bridge 
06 September 2016 - WOD
1.A. Clean Tech. 
2.A. 1-2-3-4-5-6-7-8-9-8-7-6-5-4-3-2-1 reps for time:
Power Clean 40/30kg
Jack Knife Situps
 
After Bash:
Gymnastic Bridge 
05 September 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
05 September 2016 - RX
1.A. OTM for 10 min: 1 Squat Clean- 1 Hang Squat Clean- 1 Front Squat
2. A.
5 Rounds of:
90 sek Amrap of:
5 Kettlebell Swings 24/16kg
5 Goblet Squat 24/16kg
30 sek rest
90 sek amrap of:
15 Double Unders
5 Burpees
30 sek rest
 
3.A: After Bash
Biceps Curl 
05 September 2016 - WOD
1.A. Knäböj 3x5 reps 80%1RM
1.B. Shoulder Press 3x5 reps 80%1RM
2. A. “Duo”
100 Box Jumps
100 Wall Balls
100 Kettlebell Swings
100 Burpees
(16 min Time cap)
 
After Bash:
5 min C2 Row 
03 September 2016 - RX
1.A: Bench Press 5x1 reps 100%1RM
2.A: ”Flirty Thirty” På tid:
30 Toes to bar
30 Lunges
30 Wall balls 9/6kg
30 Hang Power Clean 50/35kg
30 Burpees 
30 Sit-ups
30 Air Squat
30 Deadlift 50/35kg
30 Boxhopp 60/50cm
30 Pull Ups
 
3.A: After Bash:
Hugs and Love
 
03 September 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
03 September 2016 - WOD
 1.A: Shoulder Press 5x1 reps 100%1RM
2.A: 10 rounds for time:
10 Deadlift 40/30kg
15 Air Squat
20 Double/Singel Unders
 
3.A: After Bash:
Hugs and Love
 
02 September 2016 - RX
1.A: Squat Clean 5x2 reps 90%
1.B: OTM for 10 min: 2 Power Clean
2.A: 20min Amrap:
30 Double Singel/Unders
30 Air Squats
1 Varv Runt Engelska Skolan
 
 
3.A: After Bash:
Gymnastic Bridge 
02 September 2016 - Road Wod
1.A: 21-15-9 reps of:
Handstand Push Ups
Dips/Bench Dips
Push Ups
 
1.B: 10 Rounds for time: 
10 Situps
10 Back Extensions
 
3.A: After Bash:
Gymnastic Bridge