Visa tidigare Workout Of the Day


31 July 2018 - WOD
1.A: Handstand Walk Progression (20 min)
2.A: 50-40-30-20-10 reps For time: 
Air Squat
Push Ups
Lunges
KB Swings (24/16kg)
 
3.A: After Bash 
Powell raise  
30 July 2018 - WOD
1.A: Squat Clean & Jerk tech
1.B: Build 1 Heavy Squat Clean & Jerk (15 min)
2.A: 15-12-9-6-3 reps for time: 
Squat Clean (50/35kg)
Burpee Pull ups 
 
3.A: After Bash 
Strict Toes To bar 
28 July 2018 - WOD
1.A: Bench Press 5x1 100% 1RM
2.A: 21-15-9 reps of: 
Shoulder Press (50/35kg)
Push Ups on Bar
Ring Dips (alt Bar/Bench Dips)
 
3.A: After Bash
Biceps Curl
 
27 July 2018 - WOD
1.A: Back Squat 5x1 100% 1RM (go for good technique)
2.A: ”FredagsDuo”
For time: 
10 Back Squat (100/70kg)
100 Double Unders 
25 Dumbell Hang Clean & Jerk (22.5+22.5/15+15kg)
20 Back Squat (90/60kg)
100 Double Unders 
25 Dumbell Hang Clean & Jerk (22.5+22.5/15+15kg)
30 Back Squat (80/50kg)
100 Double Unders 
25 Dumbell Hang Clean & Jerk (22.5+22.5/15+15kg)
40 Back Squat (70/45kg)
100 Double Unders 
25 Dumbell Hang Clean & Jerk (22.5+22.5/15+15kg)
50 Back Squat (60/40 kg)
100 Double Unders 
25 Dumbell Hang Clean & Jerk (22.5+22.5/15+15kg)
 
3.A: After Bash
Tacos 
25 July 2018 - WOD
1.A: OTM for 5 min: Build 1 Heavy Cluster 
2.A: ”Seven”
7 Rounds for time:
7 Wall Climb (HSPU)
7 Thrusters (60/40kg)
7 Knee Raise (KTE)
7 Deadlift (110/75kg)
7 Burpees
7 Kettlebell Swings (32/24kg)
7 Pull Ups
>40 min Tc<
 
3.A: After Bash
Biceps curl 
24 July 2018 - WOD
1.A: E4 min for 12 min: 10 Back Squat (As heavy as form allows)
2.A: OTM for 30 min: 
Min 1/4/7/10/13/16/19/22/25/28: 30 sek max reps Lunges (As heavy as form allows)
Min 2/5/8/11/14/17/20/23/26/29: 30 sek max reps medball ground over shoulder (25/35/45/55kg)
Min 3/6/9/12/15/18/21/24/27/30: 20 sek max reps Ring Rows (Strict Pull Ups)
 
3.A: After Bash
Powell Raise  
23 July 2018 - WOD
1.A: Muscle Up Progression
(1.B: OTM for 10 min: 2 Weighted Ring Pull Ups) 
2.A:”Open 14.4”
14 min Amrap: 
60 Cal Row
50 Kne Raise (Toes To Bar)
40 Wall Balls (9/6kg)
30 Clean (60/40kg)
20 Ring Rows (Ring Muscle Ups)
 
3.A: After Bash
Skin the cat 
21 July 2018 - WOD
1.A: Squat Snatch tech
1.B: Build one heavy Squat snatch (15 min)
2.A: 10 min Amrap of: 
1 Power Snatch (60/40kg)
2 Power Snatch Unbroken (60/40kg)
3 Power Snatch Unbroken (60/40kg)
4 Power Snatch Unbroken (60/40kg)
5 Power Snatch Unbroken (60/40kg)
 
3.A: After Bash
Weighted Gymnastic Plank 3x30 sek
 
 
20 July 2018 - WOD
1.A: Shoulder Press 5x1 reps 100% 1RM
2.A: ”DuoFredag”
For time:
21-15-9 reps of: 
Handstand Push Ups (Alt 15-10-5 of Wall Climb)
Ring Dips (Alt Bar/Bench Dips)
Push Ups
Then: 
21-15-9 reps of: 
Deadlift (120/90kg)
Strict Pull ups (Alt RingRows)
Hang Dumbell Clean (22.5+22.5/15+15kg)
Then:
21-15-9 reps of:
Medball Ground Over Shoulder 
Cal C2/AB/SE
 
3.A: After Bash
Tacos
 
18 July 2018 - WOD
1.A: Kipping/Butterfly tech
2.A: E3M for 15 min: 
10 Cal AB/C2/SE
Max reps Cindy (5PU-10PUps- 15AS)
2.B: E3M for 15 min: 
20 Wall Balls (9/6kg)
Max reps Cindy (5PU-10PUps- 15AS)
 
3.A: After Bash
Gymnastic Plank  
17 July 2018 - WOD
1.A: Push/Split Jerk tech (10 min)
(1.B: OTM for 10 min: 1 Push Press- 1 Push Jerk- 1 Split Jerk (As heavy as form allows)
2.A: 50/25-40/20-30/15-20/10-10/5 reps for time: 
Singel (Double) Unders
Shoulder To Overhead R1: 40/25 R2: 50/30 R3: 60/35 R4: 70/40 R5: 80/45kg
>15 min TC<
 
3.A: After Bash
Powell Raise 5x5 reps
 
16 July 2018 - WOD
1.A: E3M for 15 min: 5 Back Squat (As heavy as form allows)
1.B: E3M for 9 min: 12 Lunges (As heavy as form allows)
1.C: E2M for 8 min: 8 Deadlift (As heavy as form allows)
2.A: 3 Rounds for time: 
10 Double Kettlebell/Dumbell Snatch 24+24/16+16kg
10 Goblet Squat 24+24/16+16kg
>5 min tc<
 
3.A: After Bash
Finnen 5x5 reps
 
14 July 2018 - WOD
1.A: Pistol Squat Progression
(1.B: OTM for 10 min: 4-10 Pistol Squat)
2.A: 20 min Amrap: 
5 Shoulder 2 Overhead (HSPU)
10 Knee Raise (TTB)
15 Lunges 
 
3.A: After Bash
Weighted Plank
 
13 July 2018 - WOD
1.A: Power Clean tech
2.A: ”DuoFredag”
25 min Amrap:
50 Sync Lateral Burpees
30 Clean (60/40kg)
40 Sync Lateral Burpees
30 Clean (70/50kg)
30 Sync Lateral Burpees
30 Clean (80/55kg)
20 Sync Lateral Burpees
30 Clean (90/60kg)
10 Sync Lateral Burpees
30 Clean (100/65kg)
 
3.A: After Bash
Tacos 
11 July 2018 - WOD
1.A: E3M for 15 min: 5 Back Squat (As heavy as form allows)
2.A: E5M for 25 min: Max reps Floor Bench Press (M: BW/W: 75%BW) + Max reps Strict pull Ups (alt Ring rows) 
 
3.A: After Bash
Powell Raise 3x10 reps
 
10 July 2018 - WOD
1.A: Muscle Up Progression (20 min)
2.A: 25-20-15-10-5 reps for time: 
Wall Balls (9/6kg)
Situps
2.B: 50 Burpees for time
>3 min TC<
 
3.A: After Bash
Finnen 5x5 reps  
09 July 2018 - WOD
1.A: OTM for 10 min: 1 Push Press- 1 Push Jerk- 1 Split Jerk (As heavy as form allows)
2.A: 8 min Amrap: 
5 Shoulder To overhead (50/35kg)
10 Deadlift (50/35kg)
15 Box Jumps 
2.B: 8 min Amrap: 
5 Pull ups
10 Push Ups
15 Air Squat 
 
3.A: After Bash
Powell Raise 
 
07 July 2018 - WOD
"Utomhusträning"
1.A:  
For time: 
400 m run
then 2 rounds of: 
21 Kettlebell Swings (24/16kg)
21 Goblet Squat (24/16kg)
1.B: 
For time: 
400 m run
then 2 rounds of: 
15 Burpees (24/16kg)
15 Shoulder To Overhead (24/16kg)
1.C: 
For time: 
400 m run
2 rounds of: 
9 Ground To Overhead (24/16kg)
9 Get Up Sit Up (24/16kg)
1.D: 
For time: 
400 m run
Then 
21  Kettlebell Swings (24/16kg)
21 Goblet Squat (24/16kg)
15 Burpees
15 Ground To Overhead (24/16kg)
9 Ground To Overhead (24/16kg)
9 Get Up Sit Up

MÅÅÅL!!

 
 
3.A: After Bash
Gymnastic Bridge 
06 July 2018 - WOD
1.A: Push Press/Jerk tech
2.A: ”DuoFredag”
"Lets get ready to Rumble"
 

3 Rounds of
2 min max reps Lateral Burpees
2 min max reps Shoulder To Overhead (50/35kg)
2 min max reps Ring Rows (Pull Ups)
2 min max reps Front Squat (50/35kg)
2 min max cal C2 row 
2 min rest 
 
in this workout you move from each of five stations after 2 minutes.The clock does not reset or stop between exercises. This is a 10-minute round from which a two-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. One Athlete works at a time.
04 July 2018 - WOD
1.A: Squat Clean tech (20 min)
1.B: Build 1 heavy Squat Clean 
2.A: For time:
500 m C2
3 Rounds: 
12 Hang Power Clean (70/50kg alt 60%1RM)
20 Wall Balls
12 Ring Rows (CTB)
20 Box Jumps
6 Pull Ups (Ring Muscle Ups)
 
3.A: After Bash
Weighted Plank 
03 July 2018 - WOD
1.A: Weighted Pull Ups 5x2 reps (20 min)
2.A: OTM for 21 min
Min 1/4/7/10/13/16/19: 30 sek max reps Ring Rows (Pull Ups)
Min 2/5/8/11/14/17/20: 40 sek max step Madball Carry 25/35/45/65kg
Min 3/6/9/12/15/18/21: 6-8 KB sit Press (As heavy as form allows)
 
3.A: After Bash
Powell Raise 3x10 reps
 
02 July 2018 - WOD
1.A: Pistol Squat Progression (15 min)
(1.B: OTM for 10 min: 6-12 Pistol Squat)
2.A: For time: 
21-15-9 reps of
Deadlift (60/40kg)
Lateral Burpees
21-15-9 reps of: 
Hang Power Clean (40/30kg)
Overhead Squat (40/30kg) (alt OH Lunges)
 
3.A: After Bash
Turkish Get Up