Visa tidigare Workout Of the Day


31 October 2016 - RX
1.A: Kiping Pull Up Progression
1.B: 2x1 min Amrap:
Strict Pull Ups
Rest 3 min between rounds 
2.A: For time: 
15 Thrusters 40/30 kg
15 Pull Ups
10 Thrusters 50/35 kg
10 Chest To Bar Pull Ups
5 Thrusters 60/40kg
5 Bar Muscle Ups  
 
3.A: After Bash:
Powell Raise 
 
31 October 2016 - WOD
1.A: Beat Swing tech
1.B: Kipping Pull Up rogression
2.A:For time:
60 Cal Row/Assult Bike
50 Goblet Squat 24/16kg
40 Kettlebell Swings 24/16kg
30 Kettlebell Clean & Jerk 24/16kg
20 Burpees
10 Wall Climbs
 
3.A: After Bash:
Gymnastic Bridge 
29 October 2016 - RX
1.A. “Fight Gone Bad”
3 Rounds max reps of:
1 min Wall Balls 9/6kg
1 min Clean High Pull 35/25kg
1 min Box Jumps
1 min Push Press 35/25kg
1 min Cal Row
1 min rest
 
After Bash:
Hugs and Love 
29 October 2016 - WOD
1.A: Knäböj 5x5 reps 80%+1RM
2.A.For time:
50-40-30-20-10 reps of: 
Singel Unders
Air Squat
Situps
Push Ups 
 
After Bash:
Hugs and Love 
28 October 2016 - RX
1.A. kettlebell Clean & Jerk
2.A: “Tabatta This”
Pull ups
Kettlebell Push Press
Double Unders
Situps
 
After Bash:
Gymnastic Bridge 
28 October 2016 - WOD
1.A: 1.A. Shoulder Press 5x5 reps 80%+1RM
2.A:5 Rounds for time:
40 sek Hollow Rock
20 sek rest
40 sek Kettlebell Lock out
20 sek rest
40 sek Double Unders
20 sek rest
40 sek KB top Position Hold 
20 sek rest
 
After Bash:
Powell Raise 
26 October 2016 - RX
1.A. OTM for 10 min: 2 Squat Snatch 70%1RM 
2.A: “Death By Chest To Bar- Overhead Squat”
Time Cap 10 min
2.B: “Mini Sissy Test”
For time: 
9/1-8/2-7/3-6/4-5/5-4/6-3/7-2/8-1/9 reps of:
Kettlebell Swings 24/16kg
Burpees 
>Time Cap 6 min<
 
After Bash:
Handstand Walks 
26 October 2016 - WOD
1.A: Knäböj 5x5 reps 80%+1RM
2.A: 21-15-9 reps of:
Cal Row
Goblet Squat 24/16kg
2.B. 3 min Max reps of: Burpee Box Jumps
 
After Bash:
Gymnastic Bridge 
25 October 2016 - RX
1.A: OTM for 10 min: 1 Push Press- 1 Push Jerk-1 Split Jerk
2.A. 3 Rounds for time: 
50 Double Unders
15 Kettlebell Ground To Overhead Anyhow 24/16kg
rest 3 min
5 Rounds of :
25 Double Unders
10 Toes To Bar
rest 3 min
for time: 
50 Wall Balls 9/6kg
 
After Bash:
Turkish Get Ups  
25 October 2016 - WOD
1.APull Ups/Assisted Pull Ups/Barbell Row 5x5 reps 80%+1RM
2.A. OTM for 15 min:
3 Clean 50/35kg
6 Push Press 50/35kg
9 Jack Knife Situps
 
 
After Bash:
Powell Raise 3x10 reps 
24 October 2016 - RX
1.A. Squat Clean 5x1 reps 90%
2.A: E5M for 20 min:
20 Deadlift 60/40kg
15 Toes To Bar
10 Front Squat 60/40kg
5 Rope Climb
Max Cal Row
 
After Bash:
Powell Raise 5x5 reps 
24 October 2016 - WOD
1.A: Knäböj 5x5 reps 80%+1RM
2.A. 5 Rounds for time: 
10 Box Jump Over
10 Deadlift 
10 Knees To Elbows/Knee Raise
10 Kettlebell Swings 24/16kg
 
After Bash:
Finnen 3x5 reps 
22 October 2016 - RX
1.A. Power Clean 5x1 reps 100%
2.A: “Open 12.4”
12 min Amrap of:
150 Wall Balls 9/6kg
90 Double Unders
30 Muscle Ups
 
After Bash:
Hugs and Love 
22 October 2016 - WOD
1.A: Knäböj 5x5 reps 80%+1RM
2.A.”Duo” for time:
5 Rounds of Cindy
1000 m C2
50 Wall Balls 
800m C2
40 Deadlift 50/35kg
600m C2
30 Pull Ups/Ring Rows
400 m C2
20 Burpee Squat Clean Thruster 50/35kg
200 m C2 
 
After Bash:
Hugs and Love 
21 October 2016 - RX
1.A. OTM for 10 min: 1 Squat Snatch- 1 Hang Squat Snatch- 1 High Hang Squat Snatch
2.A: Tabatta This:
Rope Climb
Pistol Squat
Toes To Bar
Burpees
 
After Bash:
500 m C2
 
21 October 2016 - WOD
1.APull Ups/Assisted Pull Ups/Barbell Row 5x5 reps 80%+1RM
2.A. 21-15-9 reps of: 
Deadlift 60/40kg
Pull Ups/Ring Row
Push Ups
2.B. For time: 500 m C2 row
 
After Bash:
Biceps Curl 3x5 reps  
20 October 2016 - Introkurs
A. Skill
Thrusters

B. “Open 16.5”
21-18-15-12-9-6-3 reps for time:
Thrusters (45/30kg)
Lateral Burpees   
19 October 2016 - RX
1.A. Muscle Up tech. 
2.A. “Open 13.1”
40 Burpees
30 Snatch 35/20kg
30 Burpees
30 Snatch 60/35kg
20 Burpees
30 Snatch 75/45g
10 Burpees
Max reps Snatch 95/55kg
(17 min time cap)
 
After Bash:
Powell Raise 
19 October 2016 - WOD
1.A.Knäböj 5x5 reps 80%+1RM
1.B Squat Snatch tech.
2.A. 15 min Amrap:
5 Squat Snatch
10 Deadlift
15 Air Squat
 
After Bash:
Finnen 3x5 reps 
18 October 2016 - RX
1.A. OTM for 10 min: 1 Push Press- 1 Push Jerk- 1 Split Jerk 
2.A.  10 Rounds for time: 
1-3 Ring/Bar Muscle Ups
5 Deadlift 100/70kg
15 Box Jumps Over
 
After Bash:
Leg & Back Stretch 
18 October 2016 - WOD
1.A. Shoulder Press 5x5 reps 80%+1RM
1.B. Kettlebell Clean & Jerk tech
2.A. EMOTM for 12 min:
5 Burpees
7 Goblet Squat
Max reps of KB Clean & Jerk 24/16kg 
 
2.B. For time: 
30 Kettlebell Swings 24/16kg
Max reps Box Jumps Over 
3 min Time Cap
 
After Bash:
Powell Raise 
18 October 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
17 October 2016 - RX
1.A.
Power Snatch 5x1 reps 95%
2.A. OTM for 10 min: 
2 Power Snatch 60/40kg
4 Toes To Bar
2.B: for time:
6-5-4-3-2-1 reps for time of:
Rope Climb
Power Clean 60/40kg
 
After Bash:
Finnen 5x5 reps 
17 October 2016 - WOD
1.A.Knäböj 5x5 reps 80%+1RM
1.B. Squat Clean tech
2.B:5 Rounds For time:
5 Squat Clean
20 Double/Singel Unders
10 Push Ups on Bar
 
After Bash:
Windmill Mobility 
15 October 2016 - RX
1.A. “Amanda”
9-7-5 reps of: 
Squat Snatch 61/40kg
Ring Muscle Ups
 
After Bash:
Hugs and Love 
15 October 2016 - WOD
1.A: Knäböj 5x5 reps 80%+1RM
2.A. for time: 
500 m C2
50 Deadlift
50 Knees To Elbows/Knee Raise
50 Lunges
50 Kettlebell Swings
50 Situps
500 m C2
 
After Bash:
Hugs and Love 
15 October 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
14 October 2016 - RX
1.A. Kipping/Butterfly tech
2.A: Tabatta This:
Pull Ups
Pistol Squat
Situps
Burpees
 
After Bash:
500 m C2 
14 October 2016 - WOD
1.A. Shoulder Press 5x5 reps 80%+1RM
2.A. 8 min Amrap of: 
5 Push Press
10 Deadlift
15 Box Jumps
2 min rest
8 min Amrap of: 
5 Pull Ups/ring Rows
10 Push Ups
15 Air Squat
 
After Bash:
Triceps Extensions  3x5 reps  
13 October 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
12 October 2016 - RX
1.A. Squat Clean 3x2 reps 90% 1RM
1.B: Clean Pull 3x3 reps   
2.A. “Diane”
21-15-9 reps for time of: 
Deadlift 102/70kg
Handstand Push Ups
 
After Bash:
Powell Raise 
12 October 2016 - WOD
1.A.Knäböj 5x5 reps 80%+1RM
2.A. 5 Rounds for time: 
20 Wall Balls 10/6kg
20 Overhead Lunges 10/6kg
20 Get Up Sit Up
1 varv ner till utgången och tillbaka.  
 
After Bash:
Skin the Cat 
11 October 2016 - RX
1.A. Kipping/Butterfly Tech 
2.A.  OTM for 18 min:
Min 1/4/7/10/13/16: 2 Pull Ups- 2 Thrusters 45/30kg
Min 2/5/8/11/14/17: 4 Pull Ups- 4 Thrusters 45/30kg
Min 3/6/9/12/15/18: 6 Pull Ups- 6 Thrusters 45/30kg
 
After Bash:
Leg & Back Stretch 
11 October 2016 - WOD
1.APull Ups/Assisted Pull Ups/Barbell Row 5x5 reps 80%+1RM
2.A. 5 Rounds of:
20 sek max reps of Assisted Pull Ups 40 sek rest
20 sek max reps of Deadlift 60/40kg 40 sek rest
20 sek max reps of Bicepscurl 20/15kg
 
2.B. For time 500 m C2   
 
After Bash:
Powell Raise 
11 October 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
10 October 2016 - RX
1.A.
OTM for 10 min: 1 Squat Snatch- 1 Snatch Pull- 1 Squat Snatch
2.A. E2M for 16 min
20 Cal Row
4 Lateral Burpees
max reps Squat Snatch (75% effort) 70% 1RM
 
After Bash:
Finnen 5x5 reps
 
10 October 2016 - WOD
1.A.Knäböj 5x5 reps 80%+1RM
2.B: For time:
"Duo"
60 Wall Balls 
60 Box jumps over
60 Ground To overhead 40/30kg
60 Toes To Bar/knee raise
60 cal row
60 burpees 
 
 
After Bash:
Windmill Mobility 
08 October 2016 - RX
1.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 
08 October 2016 - WOD
1.A: Knäböj 5x5 reps 80%+1RM
2.A. 21-15-9 reps for time: 
Thrusters 30/20kg
Clean High Pull 30/20kg
Overhead Lunges 30/20kg
 
After Bash:
Hugs and Love
 
08 October 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
07 October 2016 - RX
1.A. Power Clean 5x1 reps 90%
2.A: 3 Rounds for time: 
30 Deadlift 50/35kg
20 Wall Balls
10 Shoulder Press 50/35kg
20 Hang Power Clean 50/35kg
30 Lateral Jumps
 
 
 
After Bash:
Powell Raise  
07 October 2016 - WOD
1.A. Shoulder Press 5x5 reps 80%+1RM
2.A. OTM for 10 min
10 Wall Balls 
2.A. 3 Rounds of: 
15 Deadlift 60/40kg
500 m C2
Rest 4 min between rounds 
 
After Bash:
Triceps Extensions  3x5 reps  
06 October 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
05 October 2016 - RX
1.A. Power Snatch tech.  
2.A.  20 min Amrap of:
3-5 Bar/Ring Muscle Ups
3-5 Handstand Push Ups
20 Cal Row
60 Double Unders  
 
 
After Bash:
Skin the Cat
05 October 2016 - WOD
1.A.Knäböj 5x5 reps 80%+1RM
2.A. “Duo”
E6M for 18 min:
45 Front Squat 50/35kg
30 Burpees
Max reps of Cal row
 
After Bash:
Skin the Cat 
04 October 2016 - RX
1.A. Push Jerk 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 
04 October 2016 - WOD
1.APull Ups/Assisted Pull Ups/Barbell Row 5x5 reps 80%+1RM
 
2.A. 10 Rounds For time:
3 Pull Ups/Assisted Pull Ups/ring Rows
6 Power Clean
12 Lateral Jumps 
3 Wall Climb
 
After Bash:
3 min Amrap of Double Unders
 
04 October 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
03 October 2016 - RX
1.A.
OTM for 10 min: 1 Squat Snatch- 1 Snatch Pull- 1 Squat Snatch
2.A. 5 min Amrap:
8 Overhead Squat 40/30kg
4 Lateral Burpees
2 min rest
4 min Amrap of:
6 Thrusters 40/30kg
3 Burpee Pull Ups/Burpee
rest 2 min
3 min Amrap of:
Max reps Overhead Lunges 40/30kg
 
After Bash:
Finnen 5x5 reps 
03 October 2016 - WOD
1.A.Knäböj 5x5 reps 80%+1RM
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 October 2016 - RX
1.A. “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 
01 October 2016 - WOD
1.A. Knäböj 3x5 reps 80%+1RM
1.B. Pull Ups/Assisted Pull Ups/Barbell Row 3x5 reps 80%+1RM
2.A: “Open 16.5”
21-18-15-12-9-6-3 reps for time:
Thrusters (45/30kg)
Lateral Burpees  
 
After Bash:
Hugs and Love 
01 October 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