Visa tidigare Workout Of the Day


28 February 2017 - WOD
1.A: Squat Clean tech
1.B: Front Squat 3x5 reps
2.A: 15 min Amrap: 
200 m c2 row
15 Wall Balls 10/6kg
10 Lunges 40/30kg
5 Lateral Burpees
 
3.A After Bash
Finnen
 
28 February 2017 - RX
1.A: Muscle Up tech
2.A: 5 Rounds for time: 
20 Kettlebell Snatch 24/16kg
20 Double Unders
20 Air Squat 
6 Muscle Ups
 
3.A After Bash
Windmill  
27 February 2017 - WOD
1.A: Split Jerk tech
1.B: OTM for 10 min: 3 Split Jerk
2.A: 21-15-9 reps for time: 
Shoulder To Overhead 40/30kg
Ring/Bar/Bench Dips
Push Ups 
 
3.A After Bash
Powell Raise 
 
27 February 2017 - RX
1.A: OTM for 10 min: 1 Squat Snatch- 1 Hang Squat Snatch- 1 High Hang Squat Snatch
2.A: 21-15-9 reps for time:
Deadlift 100/70kg
Burpee Box Jumps
 
3.A After Bash
Finnen 5x5 reps  
25 February 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
25 February 2017 - RX
1.A: Open 17.1
2.A: For time:
10 dumbbell snatches 22/16kg
15 burpee box jump-overs
20 dumbbell snatches 22/16kg
15 burpee box jump-overs
30 dumbbell snatches 22/16kg
15 burpee box jump-overs
40 dumbbell snatches 22/16kg
15 burpee box jump-overs
50 dumbbell snatches 22/16kg
15 burpee box jump-overs
>Time Cap 20 min<
 
3.A After Bash
Hugs and love
 
25 February 2017 - WOD
1.A: Dumbell Snatch Tech.
2.A: For time:
15 dumbbell snatches 
15 burpee box jump-overs
15 dumbbell snatches
15 burpee box jump-overs
15 dumbbell snatches
15 burpee box jump-overs
15 dumbbell snatches
15 burpee box jump-overs
15 dumbbell snatches
15 burpee box jump-overs
 
3.A After Bash
Hugs and love
 
24 February 2017 - WOD
1.A: Squat Clean tech 
2.A: "Duo Fredag"
For time: 
50 Deadlift 60/40kg
50 Push Ups On Bar
50 Box Jumps
50 Power Clean 40/30kg
50 Toes To Bar/Knee Raise 
50 Thrusters 40/30kg
50 Bridge Burpees
 
3.A After Bash
Powell Raise  
23 February 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
23 February 2017 - WOD
1.A: Power/Squat Clean 5x1 reps 100%
1.A: Hang Power Clean 5x3 reps 100%
2.A: ”DuoFredag” ”Franstastic Row”
E6M for 30 min: 
0-6 min: 45 Thrusters(40/30kg)- 45 Burpees (Pull Ups) max Cal C2/AB/SE
6-12 min: 40 Thrusters(40/30kg)- 40 Burpees (Pull Ups) max Cal C2/AB/SE
12-18 min: 35 Thrusters(40/30kg)- 35 Burpees (Pull Ups) max Cal C2/AB/SE
18-24 min: 30 Thrusters(40/30kg)- 30 Burpees (Pull Ups) max Cal C2/AB/SE
24-30 min: 25 Thrusters(40/30kg)- 25 Burpees (Pull Ups) max Cal C2/AB/SE
 
3.A: After Bash
Tacos 
22 February 2017 - WOD
1.A: Split Jerk tech 
2.A: 3 Rounds  For time: 
20 Deadlift 40/30kg
20 Hang Power Clean 40/30kg
20 ShoulderTo Overhead 
20 Double Unders 
 
3.A After Bash
Roll Out 5x5 reps 
 
22 February 2017 - RX
1.A: Snatch 5x2 Touch and Go 85-95%
2.A: 3 Rounds of: 
3 min Amrap:
10 CTB Pull Ups
10 Push Ups
20 Air Squats
1 min rest
3 min Amrap:
7 Deadlift 120/85kg
7 HSPU
30 Double Unders
1 min rest
 
3.A After Bash
Roll Out 5x5 reps  
21 February 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
21 February 2017 - WOD
1.A: Kipping Toes To Bar tech 
1.B: 5 Rounds of: 
45 sek 10 sek Hollow- 10 sek rest etc
15 sek rest
45 sek Double/Singel Unders
15 sek rest
45 sek Turkish Get Ups
15 sek rest
45 sek Strict Toes To bar
15 sek rest 
45 sek Wall Balls 
15 sek rest
 
2.A: 5 min amrap of: 
Burpees
 
3.A After Bash
Gymnastic Bridge 
 
21 February 2017 - RX
1.A: Squat Clean &Jerk 5x3 Touch & Go
2.A: Thrusters 5x3 85-90%
3 rounds Max reps for time: 
1 min Box Jumps
1 min Kettlebell Swings
1 min Thrusters 35/25kg
1 min Double Unders
1min rest 
3.A After Bash
Hollow Rock  
20 February 2017 - RX
1.A: Muscle Up tech 
2.A: OTM for 12 min: 
Min 1/4/7/10: 1-2 Muscle Up
Min 2/5/8/11: 2-3 Muscle Up
Min 3/6/9/12: 3-4 Muscle Up
 
2.B: OTM for 10 Min: 
10 Burpees
 
3.A After Bash
Powell Raise  
20 February 2017 - WOD
 1.A: Split Jerk tech 
1.B: OTM for 10 min: 3 Split Jerk 
 
2.A: 5 min Amrap of: 
10 Kettlebell Snatch 
6 Box Jumps Over
 
2.B: 5 min Amrap of: 
10 Wall Balls
30 Double/Singel Unders
 
3.A After Bash
Powell Raise 
18 February 2017 - WOD
1.A: Kipping Pull Up tech 
2.A: “Open 15.2 SC”
From 0:00-3:00
2 rounds of:
10 overhead squats 30/20kg
10 Jumping Chin Over Bar 
From 3:00-6:00
2 rounds of:
12 overhead squats 30/20kg
12 Jumping Chin Over Bar
From 6:00-9:00
2 rounds of:
14 overhead squats 30/20kg
14 Jumping Chin Over Bar
Etc., following same pattern until you fail to complete both rounds
 
3.A After Bash
Hugs and love  
18 February 2017 - RX
1.A: Squat Clean & Jerk 5x1 95+%
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 
 
18 February 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
17 February 2017 - WOD
1.A: Squat Clean tech 
2.A: “DuoFredag”
3 Rounds for time 
30 Squat Clean 50/35kg
1000 m C2
30 Lateral Burpees Over Row 
 
3.A After Bash
Hollow Rock 
 
16 February 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
15 February 2017 - WOD
1.A: Handstand Push Up tech 
2.A: “½ Open 16.5 SC”
21-15-9-3 res of: 
Thrusters 30/20kg
Lateral Burpees 
 
3.A After Bash
Strict Toes To bar 3xmax reps  
15 February 2017 - RX
1.A: Power Snatch 5x1 reps 95%
2.A:”Open 16:3”
7 min Amrap of: 
10 Power Snatch 35/25kg
3 Bar Muscle Ups 
 
3.A After Bash
Powell Raise 
 
14 February 2017 - WOD
1.A: Squat Snatch tech 
1.B: Overhead Squat 3x5 reps
1.B: Front Squat 3x10 reps 
 
2.A: 5 min Amrap of:
10 Kettlebell Swings 
5 Burpees 
 
3.A After Bash
Windmill 
 
14 February 2017 - RX
1.A: Squat Clean 5x1 reps 90%
1.B: Front Squat 3x5 reps
2.A: 4 Rounds for time: 
400 M Row 100% effort
40 Double Unders
20 Wall Balls Unbroken 10/6kg 
Rest 3 min between rounds 
 
3.A After Bash
Gymnastic Bridge  
14 February 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
13 February 2017 - WOD
1.A: Handstand Walk tech 
2.A: “Duo”
For time: 
2000 m c2 row
100 Burpees
80 Wall Balls 10/6kg
60 Box Jump Over
40 Clean & Jerk 60/40kg 
 
3.A After Bash
Finnen  
13 February 2017 - RX
1.A: OTM min for 10 min: 5 Chest To Bar Pull Ups 
2.A: 5 Rounds for time: 
5 Overhead Squat 60/40kg
5 Lateral Burpees
 
2.B: 5 Rounds for time:
5 Handstand Push Ups
5 Power Clean 60/40kg
 
2.C: 5 Rounds for time:
10 Deadlift 60/40kg
5 Chest To Bar Pull Ups 
 
3.A After Bash
Powell Raise  
11 February 2017 - WOD
1.A: Squat Snatch tech 
2.A: “Open 16.1 SC”
20 min Amrap of: 
20 step lunges 20/15kg
8 Burpees
20 step lunges 20/15kg
8 Jumping Chin Over Bar
 
3.A After Bash
Hugs and Love 
 
11 February 2017 - RX
 1.A: Power Clean 5x1 95%
AMRAP in 8 minutes:
Handstand push-ups
Cleans, 84/56kg*
›Follow rep scheme:
3 - 3
6 - 3
9 - 3
12 - 6
15 - 6
18 - 6
21 - 9
24 - 9
27 - 9
etc...
(*83.9/56.6kg)
 
Hugs and Love 
11 February 2017 - Introkurs
A. Skill Review
Air Squat

B. New Skills
Deadlift
Press
Deadbug

C. AMRAP 12 min
10 KB Deadlift
10 Press
20 Deadbugs
10 February 2017 - WOD
1.A: Kipping Toes To Bar tech 
2.A: “Duo Fredag”
10 min Max reps of Thrusters 35/25kg
>OTM 10 Toes To Bar/Knee Raise<
2.B: 10 min max reps of Cal Row 
>OTM 10 10 Burpees <
 
3.A After Bash
Turkish Get Ups 
08 February 2017 - WOD
1.A: Squat Clean & Jerk tech 
2.A: OTM for 10 min: 3 Clean & Jerk Touch & Go 60/40kg
2.B: 500 m C2 for time
 
3.A After Bash
Powell Raise  
08 February 2017 - RX
1.A: Snatch tech 75%
1.B: OTM for 12 min:
Min 1/4/7/10: 1 Squat Snatch 75%
Min 2/5/8/11: 2 Squat Snatch Touch & Go
Min 3/6/9/12: 4 Squat Snatch Touch & Go
 
2.A: 5 min Amrap:
5 Power Snatch 40/30kg
5 Lateral Burpees
5 Overhead Squat 40/30kg
5 Lateral Burpees
 
3.A After Bash
Powell Raise
 
07 February 2017 - 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
07 February 2017 - WOD
1.A: Kipping Pull Up tech 
2.A: OTM for 10 min: 
3-6 Pull Ups/Ring Rows
3 Deadlift 80/60kg
2.B: OTM for 10 min: 
5 Clean Pull 40/30kg
5 Lateral Burpees
 
3.A After Bash
Gymnastic Bridge 
07 February 2017 - RX
1.A: Muscle Up tech
2.A: E4M for 20 min: 
500 m C2
1-5 Muscle Ups
10 Wall Balls 10/6kg
 
3.A After Bash
Turkish Get Ups
 
06 February 2017 - WOD
1.A: Squat Snatch Tech
1.B: Overhead Squat 3x5 reps
2.A: 12 min Amrap: 
10 Kettlebell Swings
10 Box Jumps
10 Jack Knife Situps 
 
3.A After Bash
Powell Raise  
06 February 2017 - RX
 2017-02-06
1.A: OTM for 10 min: 1 Squat Clean-1 Front Squat- 1 Hang Squat Clean 
1.B: Front Squat 3x5 Reps 85%
 
2.A: 21-15-9 reps For time: 
Hang Squat Clean 40/30kg
Chest To Bar Pull Ups 
 
3.A After Bash
Finnen 3x5 reps 
04 February 2017 - 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
04 February 2017 - WOD
1.A: Split Jerk tech 
1.B: OTM for 10 min: 3 Split Jerk
2.A: For time: 
50 Wall Balls 10/6kg
1 varv ner till utgången och tillbaka 10/6kg
40 Overhead Lunges 10/6kg
1 varv ner till utgången och tillbaka 10/6kg
30 Burpees
1 varv ner till utgången och tillbaka 10/6kg
20 Medball Squat Clean
1 varv ner till utgången och tillbaka 10/6kg
100 Double/Singel Unders
 
3.A After Bash
Hugs and Love  
04 February 2017 - RX
1.A: Handstand Walk tech
2.A: “Duo” For time: 
2 Rounds of: 
30 Thrusters 50/35kg
30 Chest To Bar pull Ups 
3 Rounds of: 
40 Box Jumps Over  
40 Kettlebell Snatch 24/16kg
10-8-6-4-2 reps for time: 
Deadlift 140/100kg
Handstand Push Ups 
 
 
3.A After Bash
Hugs and Love 
 
03 February 2017 - WOD
1.A: Kipping Pull Up tech 
2.A: “Duo fredag”
“Heavy Cindy”
20 min Amrap of: 
5 Chest To Bar Pull Ups/Pull Ups/Ring Rows
10 Push Ups on Bar/Push Ups
15 Front Squat 40/30kg
 
3.A After Bash
Turkish Get Ups  
02 February 2017 - 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
01 February 2017 - WOD
1.A: Squat Clean & Jerk tech
1.B: Front Squat 5x5 reps
 
2.A: 5 Rounds for time: 
30 Double/Singel Unders
20 Lunges 40/30kg
10 Toes To Bar/Knee Raise
5 Wall Climb
 
3.A After Bash
Skin the cat  
01 February 2017 - RX
1.A: Power Clean 5x1 95%
2.A: “DT”
5 Rounds for time of: 
12 Deadlift 70/50kg
9 Hang Power Clean 70/50kg
6 Shoulder To Overhead 70/50kg
 
3.A After Bash
Strict Toes TO Bar 3xmax reps