Visa tidigare Workout Of the Day


31 January 2017 - Introkurs
A. Skill Review
Back Squat

B. New Skills
Burgener WU
Forward Walking Lunge (include in Warm-Up: knee stability)
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
31 January 2017 - WOD
1.A: Handstand Walk Tech
2.A: OTM for 20 min:
10 Deadlift 60/40kg
6 Lateral Burpees
 
3.A After Bash
Gymnastic Bridge
 
31 January 2017 - RX
1.A: OTM for 10 min: 4 Pull Ups- 2 CTB Pull Ups- 1 Muscle Up
2.A: OTM for 10 min: 10 Wall Balls- 3 Handstand Push Ups
2.B: 5x5 Shoulder Press 85%
 
3.A After Bash
Powell Raise 
30 January 2017 - RX
1.A: Squat Snatch 5x2 Touch & Go 75-85%
1.B: Back Squat 3x5 reps 85%
 
2.A: 4 Rounds for time: 
20 Cal Row/AB
20 Double Unders
10 Overhead Squat 40/30kg
10 Lateral Burpees
100% Effort
Rest 3-4 min between rounds
 
3.A After Bash
Turkish Get Up 
28 January 2017 - 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
28 January 2017 - WOD
1.A: Handstand Walk tech
2.A: “Open 16.4 SC”
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts 60/43kg
55 wall-ball shots 9/6kg
55 Cal Row
55 Push Press 60/43kg
 
3.A After Bash
Hugs and love 
 
28 January 2017 - RX
 1.A: Handstand Push Up tech 
1.B: Overhead Squat 3x1 95%+1RM 
2.A: “Open 16.4”
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts 102/70kg
55 wall-ball shots 9/6kg
55 Cal Row
55 Handstand push-ups
 
3.A After Bash
Powell Raise 
27 January 2017 - WOD
1.A: Squat Clean tech 
2.A: ”Duo Fredag”
20 min Amrap: 
6 Squat Clean 60/40kg
8 Front Squat
10 Deadlift 60/40kg
12 Pull Ups/Ring Rows
14 Box Step Over 16/12kg KB
 
3.A After Bash
Skin the Cat  
 
 
26 January 2017 - 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
25 January 2017 - WOD
1.A: Handstand Push Up tech 
2.A: 5 set of: 
Max reps shoulder press
Max reps of push press
2 min rest between sets.
 
2.B: 10 rounds of: 
45 sek max C2 Row
15 sek rest
30 sek max push ups
30 sek rest 
 
3.A After Bash
Powell Raise 
 
25 January 2017 - RX
 1.A: OTM for 10 min: 1-5 Ring/Bar Muscle ups
2.A: “Open 13.4”
For time: 
3-6-9-12-15-18-21-…. 7 min time cap
Clean & Jerk 61/40kg
Toes To Bar 
 
3.A After Bash
Finnen 
 
24 January 2017 - Introkurs
A. Skill Review
Front Squat

B. New Skills
Double Unders
Box Jump (avoid that valgus knee in both takeoff and landing.)
Reverse Lunge (include in warm-up, focus on knee stability)

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
24 January 2017 - WOD
1.A: Squat Clean tech 
2.A: Tabata This: 
Deadlift
Hang Power Clean 
Squat clean 
Burpees 
 
3.A After Bash
Finnen 5x5 reps 
 
24 January 2017 - RX
1.A: Power Clean 5x1 reps 98+%1RM
1.B: Deadlift 3x5 reps 85%
 
2.A: 6 min Amrap: 
8 Kettlebell Swings 32/24kg
6 Burpee Box Jumps
 
2.B: 6 min Amrap: 
2 Burpee Rope Climb
30 Double Unders
8 Kettlebell Snatch 24/16kg
 
2.C: 6 min Amrap: 
6 Pull Ups
4 Chest To Bar Pull Ups
8 Deadlift 80/60kg
 
2.D: OTM for 6 min: 
20 Cal Row
 
3.A After Bash
Gymnastic Bridge 
 
23 January 2017 - WOD
1.A: Kipping Toes To Bar tech.
2.A: Continue the ladder for 10 min: 
1-2-3-4-5-6-7-8-9…..
Toes To Bar/Knee Raise
Wall Balls 10/6kg
 
3.A After Bash
Gymnastic Plank 
23 January 2017 - RX
1.A: Squat Snatch 5x2 Toch and Go 75-85%
1.B: 3x5 Overhead Squat 
 
2.A: 5 Rounds for time: 
10 Overhead Lunges 40/30kg
10 Toes To Bar
10 Front Squat 40/30kg
10 Chest To Bar Pull Ups 
 
3.A After Bash
Powell Raise 3x10 reps 
21 January 2017 - WOD
 1.A: Power Snatch tech
2.A: 10Rounds for time: 
10 Wall Balls 10/6kg
10 Box Step up 10/6kg
10 Medball Jack Knife 10/6kg
1 Varv ner till utgången och tillbaka 
 
3.A After Bash
Medball Turkish Get up 
 
21 January 2017 - RX
1.A: Squat Clean & Jerk 5x1 reps 95%
1.B: 3x5 Reps Front Squat 85%
1.C: 3x5 Reps Push Press 85%
  
2.A:3 Rounds for time: 
20 Lunges 60/40kg
20 Cal Row/AB
Rest 3 min between rounds 
 
3.A After Bash
Finnen 3x5 reps 
 
21 January 2017 - Introkurs
A. Skill Review
ScapElevDepr ("Aktiva Axlar" i Rigg, include in Warm-Up)

B. New Skills
Knees to Chest
WallBall
Clean Warm Up (With stick or empty bar get the participants to work up towards a clean without actually knowing that they clean to decrease the learning time when we have it as a skill. Really spend some time here and get the basics awesome from the start)

C. AMRAP 8 min
3,6,9,12,15,18….
WallBalls
PushUps
Knees to Chest
20 January 2017 - WOD
 1.A: KB Clean & Jerk  tech 
2.A: ”Duo Fredag”
For time: 
50 Deadlift 24+24/16+16kg
50 Cal Row
40 KB Clean 24+24/16+16kg
40 Cal Row
30 Clean & Jerk 24+24/16+16kg
30 Cal Row
20 Thrusters 24+24/16+16kg
20 Cal Row
>E2M 6 Burpees each<
 
3.A After Bash
Turkish Get Up
 
19 January 2017 - Introkurs
A. Skill Review
Deadlift
Press

B. New Skills
Front Squat
ScapElevDepr (Aktiva Axlar i Rigg)
Push Press

C. EMOM for 12 mins
3 Shoulder to Overhead
6 Front Squat
Max Reps of Burpees
18 January 2017 - WOD
1.A: Squat Snatch Tech
2.A: OTM for 20 min: 1 Snatch Deadlift- 1 Snatch Pull- 1 Power Snatch- 1Squat Snatch
2.B: 6 min Amrap of: 
10 Overhead Lunges 
4 Lateral Burpees
 
3.A After Bash
Head Stand 
18 January 2017 - RX
1.A: Handstand Push Ups tech
2.A: ”JT”
21-15-9 reps for time of: 
Handstand Push Ups
Ring Dips
Push Ups 
 
3.A After Bash
Gymnastic Bridge 
17 January 2017 - WOD
1.A: Kipping Pull Up tech
2.A: E2M for 12 min: 
200 m C2
10 Kettlebell Swings
10 Burpees
Max reps of Pull Ups/Ring Rows
 
3.A After Bash
Powell Raise 3x10 reps 
17 January 2017 - RX
1.A: OTM for 10 min: 1 Squat Snatch- 1 Hang Squat Snatch- 1 High Hang Squat Snatch
2.A: For 20 min: 
45 sek: 10 Cal Row- Max reps Lateral Burpees Over Row 
15 sek rest
45 sek Amrap: 1-3 Bar Muscle Ups- 10 Wall Balls
15 Sek rest 
  
3.A After Bash
Windmill 2x5 reps 
17 January 2017 - Introkurs
A. Skill Review
Deadlift

B. New Skills
Goblet Squat
Split Squat (include in Warm-Up, to get that knee control in place)
C2Row

C. Alternating EMOM for 12 mins
A) 45seconds C2Row (max Kcal)
B) 45 seconds AMRAP Goblet Squats
C) 45 seconds AMRAP PushUps
16 January 2017 - WOD
1.A: Squat Snatch Tech 
1.B: Overhead Squat 3x5 reps 
2.A: OTM for 10 min: 
2 Rounds For time: 
25 Deadlift 60/40kg
20 Lunges 16+16/12+12kg
15 Box Jumps
10 Wall Climb
 
3.A After Bash
Gymnastic Bridge 
16 January 2017 - RX
2017-01-16
1.A: Muscle Up Tech
1.B: Strict Chest To Bar 3x max reps
 
2.A:”RO 16.2B”
For time: 
10 ToesTo Bar
20 m/step One Hand Overhead Lunges 24/16kg
10 Toes To Bar 
10 Burpee Box Jumps 
10 Toes To Bar 
20 m/step One Hand Overhead Lunges 24/16kg
10 Toes To Bar 
>5 min time cap<
 
3.A After Bash
1000 m C2
14 January 2017 - WOD
1.A: Kipping Toes To bar tech.
2.A: For time: 
15 Toes To Bar
30 Front Squat 40/30kg
15 Toes To Bar
30 Shoulder To Overhead 40/30kg
15 Toes To Bar
30 Thrusters  40/30kg
15 Toes To Bar 
 
3.A: After Bash 
Hugs and Love
14 January 2017 - RX
 1.A: Kipping Pull Ups tech. 
2.A:”Open 15.2”
From 0:00-3:00
2 rounds of:
10 overhead squats 43/30kg
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats 43/30kg
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats 43/30kg
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
 
 
3.A: After Bash 
Hugs and Love
 
14 January 2017 - Introkurs
A. Skill Review
Air Squat

B. New Skills
Deadlift
Press
Deadbug

C. AMRAP 12 min
10 KB Deadlift
10 Press
20 Deadbugs
13 January 2017 - WOD
1.A: Power Clean tech.
2.A: “Fredags Duo”
For time: 
30 Power Clean 30/20kg
40 Burpees
30 Power Clean 40/30kg
30 Burpees
30 Power Clean 50/35kg
20 Burpees
30 Power Clean 60/40kg
10 Burpees
Max reps Power Clean 70/45kg
>15 min time cap<
 
3.A: After Bash 
Gymnastic Bridge 
11 January 2017 - WOD
 1.A: Kipping Pull Up tech
1.B: OTM for 10 min:
3-8 Kipping Pull Ups/Ring Rows
 
2.A: 10 Rounds for time: 
10 Air Squat
10 Push Ups 
10 Double/Singel Unders
 
3.A: After Bash 
Gymnastic Bridge
11 January 2017 - RX
 1.A: OTM for 10 min: 1 Squat Snatch- 1 Hang Squat Snatch- 1 High Hang Squat Snatch 70%1RM
2.A: 4 Rounds for time: 
25 Wall Balls 9/6kg
25 Double Unders
25 Cal C2/AB
 
3.A: After Bash 
Gymnastic Plank 
10 January 2017 - WOD
1.A: Power Snatch tech 
1.B: Muscle Snatch 3x3 reps
 
2.A: “Annie”
50-40-30-20-10 reps for time: 
Double Unders
Situps
 
2.B: 10-8-6-4-2 reps of: 
Kettlebell Swings
Burpees
 
3.A: After Bash 
Finnen 5x5 reps 
10 January 2017 - RX
1.A: Handstand Walk tech
1.A: Push Press 3x5 Unbroken 85%
 
2.A: For time: 
50/25-40/20-30/15-20/10-10/5 reps of:
Double Unders
Toes To Bar 
3.A: After Bash 
2x500 m C2
Rest 3 min between rounds
09 January 2017 - WOD
1.A: Handstand Push Ups tech/progression
2.A: For time: 
1000 m C2
50 Kettlebell Swings 
30 Clean & Jerk 50/35kg
15 Wall Climb
 
3.A: After Bash 
Powell Raise
09 January 2017 - RX
1.A: Squat Clean & Jerk 5x1 85% 1RM
1.B: 3x5 Front Squat 85% 1RM
 
2.A: 4 min Amrap:
Squat Clean 70% 1RM
 
2.B: 6 min Amrap:
6 Deadlift BW
8 Box Jumps
10 Wall Balls 9/6kg
 
3.A: After Bash 
Finnen 5x5 reps
 
07 January 2017 - WOD
1.A: Squat Clean Tech
1.B: Hang Squat Clean 5x2 reps
 
2.A: 
3 Rounds For time: 
12 Deadlift 50/35kg
8 Front Squat 50/35kg
4 Shoulder To Overhead 50/35kg
  
3.A After Bash
Glute & Ham stretch
 
 
07 January 2017 - RX
1.A: Squat Snatch tech
2.A: “Solid Open 16.2”
For time: 30 Squat Snatch for time 60/40kg
 
3.A After Bash
30 Cal Assult Bike
 
 
 
06 January 2017 - WOD
1.A: Wall Ball Tech
2.A: Duo Fredag:
25 min Amrap: 
40 Wall Balls
40 Cal Row
40 Pull Ups/ring Rows
40 Kettlebells Swings 
 
3.A After Bash:
Finnen 5x5 reps
 
04 January 2017 - WOD
1.A: Squat Clean tech
1.B: Clean Pull 125% of your Clean
 
2.A: E2Mfor 12 min: 
8 Thrusters 35/25kg
6 Hang Power Clean
4 Lateral Burpees
Max reps Double Unders
 
3.A After Bash
Shoulder and chest stretch 
04 January 2017 - RX
 1.A: Muscle Up Tech.
2.A: E2M for 20 min: 
200 m C2 row
8 Deadlift 60/40kg
20 Double Unders
1-3 Muscle Ups
 
3.A After Bash
Skin the Cat 
03 January 2017 - WOD
1.A: Kipping Pull Up Tech.
 
2.A: 15 min Amrap: 
10 Wall Balls 
8 KB Ground To Overhead Anyhow
6 Pull Ups/Ring Rows
 
3.A After Bash
Gymnastic Bridge
03 January 2017 - RX
1.A: OTM for 10 min: 1 Squat Snatch (increase weight every min)
1.B: Snatch Pull 3x3 reps 125% of Snatch ladder
2.A: 3 Rounds for time: 
10 Lateral Burpees
15 Overhead Squat Unbroken 
rest 2 min between rounds
 
3.A After Bash
Gymnastic Bridge 
02 January 2017 - WOD
1.A: Squat Clean tech.
1.B: 3x5 Reps Front Squat 85%
 
2.A: 5 Rounds for time: 
10 Deadlift 60/40kg
10 Push Ups on Bar
10 Box Jumps
 
3.A After Bash
Finnen 5x5 reps 
02 January 2017 - RX
 1.A: Handstand Walk tech.
1.B: OTM for 10 min: 2-6 Handstand Push Ups
 
2.A”Jackie”
For time: 1000 m C2
50 Thrusters 20/15kg
30 Pull Ups
 
3.A After Bash
Turkish Get Up