Visa tidigare Workout Of the Day


30 November 2016 - RX
 1.A: Handstand Walk Progression  
1.B: 10 min Amrap: 
5 Squat Clean 60/40kg
3 Wall Climb
30 Double Unders 
 
2.B:
5x1 Legless Ropeclimb
 
3.A: After Bash
Shoulder Stretch 
30 November 2016 - WOD
1.A: Pistol Squat Progression 
2.A: OTM for 15 min: 
Min 1/4/7/10/13: 4 Front Squat 80%1RM
Min 2/5/8/11/14: 6 Turkish Get Ups
Min 3/6/9/12/15: 8 Cal Row/ASB 
 
3.A: After Bash
Finnen 
 
29 November 2016 - Introkurs
TelefonIntro 9

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
29 November 2016 - RX
1.A: Ring Muscle Up Progression  
1.B: 20 min Amrap: 
3 Muscle Ups
10 Deadlift 60/40kg
10 Toes To Bar
1 Varv ner till utgången 
 
3.A: After Bash
500 m ASB 
29 November 2016 - WOD
1.A: Double Under Tech.
2.A:  15 min Amrap of: 
5 Clean & Jerk 40/30kg
5 Toes To Bar/Knee Raise
30 Double/Singel Unders 
 
3.A: After Bash
Hollow Rock 
28 November 2016 - RX
1.A:  Front Lever Progression
1.B: Medball Toes To Bar 3x5 reps
2,A:  10 Rounds fortime: 
3 Squat Snatch 50/35kg
6 Box Jumps
9 Wall Balls 9/6kg 
 
3.A: After Bash
Shoulder Stretch 
28 November 2016 - WOD
1.A:Pistol Squat Progression 
1.B:Front squat 3x5 reps
2.A:  E2M for 16 min: 
3 Squat Clean
6 Pull Ups/ring Rows
30 Lateral Jumps
6 Push Ups on Bar 
 
3.A: After Bash
Gymnastic Bridge  
26 November 2016 - Introkurs
TelefonIntro 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
26 November 2016 - RX
 1.A: 5x1 Squat Snatch 90%
2.A: “Open 15.1”
9 min Amrap of: 
15 Toes To Bar
10 Deadlift 52/35kg
5 Snatch 52/35kg
 
3.A: After Bash
Hugs & Love
 
26 November 2016 - WOD
1.A: Double Unders Tech
2.A: “Duo”
3 Rounds for time: 
20 Power Clean 60/40kg
20 Front Squat
600 m C2
300 Double Unders 
 
3.A: After Bash
Hugs & Love 
25 November 2016 - RX
1.A:  Front Lever Progression
2.A: 15 min Amrap:
30 Double Unders 
15 Kettlebell Swings 24/16kg
10 Push Ups on Bar
5 Power Clean 80/60kg
 
3.A: After Bash
Gymnastic Plank 
25 November 2016 - WOD
1.A: Pistol Squat Progression
1.B: Front Squat 3x5 reps 80%
2.A: 12 min Amrap: 
10 Wall Balls 9/6kg
10 Overhead Lunges 9/6kg
10 Box Jumps 
 
3.A: After Bash
Turkish Get Ups  
24 November 2016 - Introkurs
TelefonIntro 7

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
23 November 2016 - RX
1.A: Pistol Squat Progression 
1.B: Weighted Pistol Squat 5x4 reps  
2.A: OTM for 15 min: 
Min 1/4/7/10/13: 4 Deadlift 100/70kg
Min 2/5/8/11/14: 8 Pistol Squat
Min 3/6/9/12/15: 12 Cal Assult Bike 
 
2.B:
5x1 Legless Ropeclimb
 
3.A: After Bash
500 m C2 row  
23 November 2016 - WOD
1.A: Pistol Squat Progression
1.B: Deadlift 3x5 reps 80%1RM
2.A: 21-15-9 reps For time: 
Deadlift 60/40kg
Push Ups on Bar
Pull Ups/Ring Rows
 
3.A: After Bash
Powell Raise 
22 November 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 November 2016 - RX
 1.A: Ring Muscle Up Progression  
1.B: OTM for 12 min: 
Min 1/4/7/10: 1-2 Muscle Ups
Min 2/5/8/11: 2-4 Muscle Ups
Min 3/6/9/12  3-6Muscle Ups
 
2.A:  5 Rounds for time: 
5 Shoulder To Overhead 60/40kg
5 Lateral Burpees
 
3.A: After Bash
500 mC2 row
 
22 November 2016 - WOD
1.A: Double Under Tech.
2.A:  For time: 
30 Double Unders
30 Front Squat 35/25kg
30 Situps
30 Double Unders
30 Clean High Pull 35/25kg
30 Double Unders 
30 Knees To Elbows/Knee Raise
30 Double Unders
30 Thrusters
30 Double Unders 
 
3.A: After Bash
Hollow Rock 
21 November 2016 - RX
1.A:  Handstand Walk tech
1.B: 5 Rounds for time: 
30 Double Unders
5 m Handstand Walk
Rest 2-3 min between rounds
2,A: “TT 16.4”: 
Duo
3 Rounds for time:
40 Box Jumps Over
40 Kettlebell Snatch 32/24kg
1 Varv ner till utgången och tillbaka 
 
3.A: After Bash
Shoulder Stretch 
21 November 2016 - WOD
 1.A:Pistol Squat Progression 
1.B:Front squat 3x5 reps
2.A:  OTM for 12 min:
6 Pistol Squat/Assisted Pistol Squat 
10 Push Ups 
 
2.B:”Death By Thrusters” 10 min time cap 30/20kg
 
3.A: After Bash
Gymnastic Bridge 
19 November 2016 - Introkurs
TelefonIntro 5

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
19 November 2016 - RX
1.A: “Open 14.4”
14 min Amrap:
60 Cal Row
50 Toes To Bar
40 Wall Balls 9/6 kg (No Bro reps)
30 Clean 61/40kg
20 Muscle Ups  
 
3.A: After Bash
Hugs & Love 
19 November 2016 - WOD
1.A: Double Unders Tech
2.A: “Annie”
50-40-30-20-10 reps of:
Double Unders
Situps
 
2.B: 10 Rounds for time: 
10 Push Press 40/30kg
5 Burpees
 
3.A: After Bash
Handstand  
18 November 2016 - RX
 1.A:  Handstand Walk tech
2.A: 10 min Amrap:
30 Double Unders 
5 m Handstand Walk 
 
2.B: 10 min Amrap of:
6 Pistol Squat
6 Toes To Bar
6 Burpees
 
3.A: After Bash
Gymnastic Plank
18 November 2016 - WOD
1.A: Pistol Squat Progression
2.A: 20-16-10 reps of:
Hang Power Clean 40/30kg
Pistol Squat/Assisted Pistol Squat 
 
3.A: After Bash
500 m C2 row 
17 November 2016 - Introkurs
TelefonIntro 4

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
16 November 2016 - RX
1.A: Muscle Up Progression 
2.A: OTM for 15 min: 
Min 1/4/7/10/13: 1-2 Muscle Ups
Min 2/5/8/11/14: 2-4 Muscle Ups
Min 3/6/9/12/15: 3-6 Muscle Ups 
 
2.B:
For time
3 Rounds for time: 
6 Power Clean 80/50kg
3 Burpee Rope Climb 
 
3.A: After Bash
Shoulder & Back Stretch 
16 November 2016 - WOD
1.A: Front Lever Progression 
1.B: Hollow Rock 5x30 sek
2.A: 8 Rounds of:
10 m OH Walk 16+16/12+12kg
8 Front Squat 16+16/12+12kg
10 m Rack Hold Walk 16+16/12+12kg
8 Clean & Jerk 16+16/12+12kg
 
3.A: After Bash
Tabata Situps 
 
15 November 2016 - RX
1.A: Pistol Squat Progression 
1.B: Overhead Squat 3x5 reps  
2.A:  OTM for 18 min:
Min1: 1 Squat Snatch- 1 Overhead Squat  80-90%1RM
Min 2: 2 Snatch Deadlift - 2 Snatch Pull  
Min 3: 4 Overhead Lunges- 4 Chest To Bar Pull Ups
 
3.A: After Bash
500 mC2 row 
15 November 2016 - WOD
1.A: Double Under Tech.
1.B: Power Snatch Tech.
2.A:  12 min Amrap:
30 Singel/Double Unders
15 Power Snatch 35/25kg
 
3.A: After Bash
30 Cal Assult Bike 
14 November 2016 - RX
1.A:  Front Lever Progression 
2,A: 5 Rounds for time: 
45 sek Strict Toes To Bar
15 sek rest
45 sek Deadlift 80/60kg
15 sek rest
45 sek C2/Assult Bike
15 sek rest 
 
3.A: After Bash
Shoulder Stretch
 
14 November 2016 - WOD
1.A:Pistol Squat Progression 
1.B:Front squat 3x5 reps
2.A:  OTM for 15 min:
8 Kettlebell Swings 24/16kg
5 Burpees
Max reps of Shoulder To Overhead 40/30kg 
 
3.A: After Bash
Gymnastic Bridge  
12 November 2016 - Introkurs
TelefonIntro 2

A. Skill Review
Air Squat

B. New Skills
Deadlift
Press
Deadbug

C. AMRAP 12 min
10 KB Deadlift
10 Press
20 Deadbugs
12 November 2016 - RX
1.A: Hammer
5 rounds each for time of:
5 Power cleans 60/40kg
10 Front squats 60/40kg
5 Push jerks 60/40kg
20 Pull-ups
rest 90 seconds after each round
 
3.A: After Bash
Turkish Get ups 5x1 reps 
12 November 2016 - WOD
 1.A: Push Jerk Tech.
2:A: For time:
60 Cal Row/Assult Bike
50 Deadlift 50/35kg
40 Box Jumps
30 Shoulder To Overhead 50/35kg
20 Burpee Pull Ups 
 
3.A: After Bash
Headstand 
11 November 2016 - RX
 1.A: Front Lever Progression 
2.A: For time: 
150 Double Unders
Max reps of Pull Ups or Toes To Bar
5 min Time cap
2.B: 1000m Assult Bike for time
 
3.A: After Bash
Powell Raise
11 November 2016 - WOD
1.A: Pistol Squat Progression
2.A: 15 min Amrap:
10 Wall Ball 9/6kg
10 Get Up Sit Up
10 Ner till Utgången och Tillbaka 9/6kg 
 
 
3.A: After Bash
Gymnastic plank 
10 November 2016 - Introkurs
TelefonIntro 1

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 November 2016 - RX
1.A:  “Bear Complex”
7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
 
Complete 5 rounds. Rest as needed between rounds. Go for max load.
 
Rules: No resting on the ground (even to re-grip)
Jerking is allowed.
Can’t receive the clean in a squat and then directly overhead…must stand first, then front squat.
 
3.A: After Bash
Gymnastic Bridge 
09 November 2016 - WOD
 1.A: Front Lever Progression 
1.B: Strict Toes To bar/Knee Raise 3x max reps 
2.A: OTM to Failure:
5 Thrusters 35/25kg
5 Box Jumps
5 Burpees
 
3.A: After Bash
Turkish Get ups 5x1 reps
08 November 2016 - RX
1.A: Pistol Squat Progression 
1.B: Weighted Pistol Squat 5x2 reps 
2.A: Complete as many reps as possible in 10 min:
3-6-9-12-15-18-21…. Reps of
Squat Clean 40/30 kg
Toes To Bar
 
3.A: After Bash
Hollow Rock 5x20 sek  
08 November 2016 - WOD
 1.A: Handstand tech
2.A:  5 Rounds for time:
10 Power Clean 
8 Push Ups on Bar
3 Wall Climbs
30 Double Unders /90 Singel Unders 
 
3.A: After Bash
Powell Raise 
07 November 2016 - RX
1.A: Weighted Pull Up 5x2
1.B: 2xMax reps strict Pull Up
2.A: “Tabata This”
Box Jumps
Klapping Push Ups
Cal Assult Bike
Ring Dips
 
3.A: After Bash
Gymnastic Bridge  
07 November 2016 - WOD
 1.A: Pistol Squat Progression
2.A: “Duo”
3 min Max reps Front Squat 50/35kg
2 min Max reps Toes To Bar/Knee Raise
1 varv ner till utgången och tillbaka 9/6kg
3 min Max reps Power Clean 50/35kg
2 min Get Up Sit Up 9/6kg
1 varv ner till utgången och tillbaka 9/6kg
3 min Amrap of: Synchronised Air Squat
2 min Amrap of: Synchronised Burpees
1 varv ner till utgången och tillbaka 9/6kg
 
3.A: After Bash
Headstand 
05 November 2016 - RX
1.A: “MK Open 16.4”
“Duo” For time:
2 Rounds of:
21 Kettlebell Swings 32/24kg
21 Goblet Squats
Then 2 Rounds of:
15 Lateral Burpees
15 Chest To Bar Pull Ups
Then 2 Rounds of:
9 Deadlift 140/90kg
9 Bar Muscle Ups
 
3.A: After Bash:
Hugs and Love 
05 November 2016 - WOD
1.A: Deadlift 6x3 reps
2.A:  For time:
9/1-8/2-7/3-6/4-5/5-4/6-3/7-2/8-1/9 reps of:
Deadlift 40/30kg
Shoulder To Overhead 40/30kg
 
3.A: After Bash:
Handstand
 
04 November 2016 - RX
1.A: Front Squat 5x5 reps 80% 1RM 
2.A: 5 Rounds for time:
15 Toes To Bar
15 Wall Balls 9/6kg
 
3.A: After Bash:
500 C2 row  
04 November 2016 - WOD
1.A: Pistol Squat Progression
2.A: OTM for 20 min:
6 Pistol Squat/Assisted Pistol Squat/Squat
6 Burpees
 
3.A: After Bash:
Shoulder Stretch 
02 November 2016 - RX
1.A: Pistol Squat Progression
1.B: Weighted Pistol Squat 5x4 reps 
2.A: For time: 
50 Deadlift 100/70kg
40 Wall Balls 9/6kg
30 Toes To Bar
20 Lateral Burpees
10 Squat Clean 80/60kg
 
3.A: After Bash:
Max reps of Strict Toes To bar  
02 November 2016 - WOD
1.A: Front Lever Progression
2.A: 5 Rounds for time of: 
45 sek: Deadlift 
15 sek: rest
45 sek: Hollow Rock
15 Sek: rest
45 sek Box Jump Over
 
3.A: After Bash:
Headstand 
01 November 2016 - RX
1.A: Muscle Up Progression
2.A: E4M for 16 min
300 m C2 row
15 Kettlebell Swings 24/16kg
10 Lateral Box Jumps
Max reps of Double Unders
 
3.A: After Bash:
Shoulder Stretch 
 
 
 
01 November 2016 - WOD
1.A: Handstand tech
2.A:10 rounds For time:
30 Double/Singel Unders
10 Deadlift 40/30kg
10 Push Ups on Bar 
 
3.A: After Bash:
Hollow Rock