Visa tidigare Workout Of the Day


31 December 2018 - WOD
1.A: ”2018 Jan-Dec"
For time: 
0-4 min
365 m C2/AB/SE
31 Burpees 
Rest 1 min
5-9 min
28 Thrusters (20/15)
31 Snatch (20/15)
30 Air Squat (20/15)
Rest 1 min
10-14 min
31 Wall balls (9/6)
30 Knee raise(TTB)
Rest 1 min
15-19 min
31 Hang Power Clean (50/35)
31 Shoulder To Overhead (50/35)
Rest 1 min
20-24 min
30 Front Squat (50/35)
31 Ring rows (CTB)
Rest 1
25-29 min
30 Ground to Overhead anyhow (50/35)
Rest 1 min
30-34 min
31 OH Lunges (Overhead Squat)(50/35)
365 m C2/AB/SE

GOTT NYTT ÅR!!!! <3
 
 
30 December 2018 - WOD
 A. 20min Split Jerk teknik
 
B1. E2M 8min (4set)
1 Front squat 
3 Split Jerks
B2. E2M 8min (4set)
1 Front squat
2 Split Jerks
 
B3. E2M 6min (3set)
1 Split Jerk
 
C. OTM 9min
a. 8 Double KB Front Squat 16/24
b. 6 Push press 70-75%
c. 30sec plankan
 
D. For time 12min
30 v-ups
30 lat burpees
30 powercleans 42,5/60
30 jerks 42,5/60
 
29 December 2018 - WOD
Massa mindre AMRAPs. Tänk Fran x 8 med 2min vila mellan varje! ????
vi ses imorn 
28 December 2018 - WOD
1.A: Find 1 Heavy Shoulder press (15 min)
 
2.A:”DuoFredag”
21-15-9 reps of: 
Shoulder Press (50/35kg)
Ring Dips
Push Ups
21-15-9 reps of: 
Floor Press (50/35kg)
Pull Ups
21-15-9 reps of: 
Handstand Push Ups
Cal C2/AB/SE
21-15-9 reps: 
Burpees
Push Press (50/35kg)
 
3.A: After Bash
Powell raise 3x10 reps
 
 
25 December 2018 - WOD
 Evil Santa Claus

Team of two

 

 

  1. AMRAP 8min you go i go

3-6-9-12-15-18-21-24 (increase 3reps for every round)

Cal Row

Deadlifts 50/70

 

  • Rest 5min -

 

  1. AMRAP 8min you go i go (min 13:00)

3-6-9-12-15-18-21-24 (increase 3reps for every round)

Double unders* (20 lat jump over kb)

Pushups (HSPU)

Double KB-snatch 16/24

 

*Every new round starts with 20 double unders. For example first round will be 20 double unders -> 3 HSPU -> 3 Double KB snatch and second round will be 20 double unders -> 6 HSPU -> 6 KB snatch

 

  • Rest 5min - 

 

  1. AMRAP 8min you go i go (min 26:00)

15 Boxjumps over

10 Knee raises (Toes to bar)

5 Power clean+Jerk 50/70

 

  • Rest 5min -

 

  1. AMRAP 8min share as you like :) (min 39:00)

20 thrusters 30/42,5

20 lat burpees

20 ring row (pullups)

24 December 2018 - WOD
 “12 Days of Christmas”

For each round, perform all the previous round in addition to the new round. 12 rounds for time: 

1 Hang Squat Clean (75/50)

2 Front Squat (75/50)

3 Ring Rows (Muscle Ups)

4 Push Ups (Handstand Push Ups)

5 Deadlift (75/50)

6 Lunges (75/50)

7 Burpee Box Jumps Over

8 Kettlebell Swings (32/24kg)

9 Ring Rows (Pull Ups)

10 Knee Raise (Toes To Bar)

11 Wall Balls (9/6kg)

12 Clusters (75/50kg)

 

God Juli


23 December 2018 - WOD
1.A: Snatch teknik (30 min)
 
E2M 8min (4set) 50-70% (00:00-06:00)
1 squat snatch
1 hang squat snatch
1 overhead squat
 
E2M 8min (4set) 75-90% (08:00-14:00)
1 squat snatch
1 overhead squat
 
E2M 6min (3set) 85-102% (16:00-20:00)
1 squat snatch
 
Functional Bodybuilding OTM 12min
3 Heavy back squats
5/5 KB-front rack back lunge
6/6 KB/DB push press
 
 
AMRAP 10min
3 wallclimbs
6 hang powersnatch 25/40kg (35/52,5)
9 ringrow (pullups)
12 cal row
-30sec rest-
3 wallclimbs
6 hang powerclean 25/40 (35/52,5)
9 front squats 25/40 (35/52,5)
12 burpees
-30sec rest-
 
After bash
Stretching and mobility work
 
22 December 2018 - WOD
1.A: OTM for 10 min: Build 1 Heavy Squat Snatch 
 
2.A: For time: 
30 Squat Snatch (50/35kg)
30 Squat Clean & Jerk (50/35kg)
 
3.A: After Bash
Biceps Curl
 
 
21 December 2018 - WOD
1.A: Deadlift tech
1.B: Build 1 Heavy Deadlift   
 
2.A: ”DuoFredag”
 20 min Amrap:
1000 mC2
100 Wall Balls
50 Pull Ups
>OTM 10 Deadlift (80/60)<
 
3.A: After Bash
Tacos 
19 December 2018 - WOD
1.A: E4M for 16 min: 3 Back Squat 75%
 
2’.A: ”Fran” (Jämför med 10/15)
21-15-9 reps for time:
Thrusters 43/29kg
Pull ups (alt jumping pull ups open standard)
 
 
3.A: After Bash
5x10 muscle clean & shoulder press 
18 December 2018 - WOD
1.A: Handstand Push Ups Progression (15 min)
1.B: Shoulder Press 3x5 reps (As heavy as form allows)(10 min)
 
2.A: For time: 
20 Cal Asult Bike
20 Burpee Box Jumps
20 Air Squat
20 Push Ups
20 Situps
20 Burpees
20 Handstand Push Ups (alt Shoulder Press 70% of Max)
 
3.A: After Bash
Powell Raise 3x10 reps 
17 December 2018 - WOD
1.A:  ”Linda” (Jämför med 10/13)
10-9-8-7-6-5-4-3-2-1 reps for time of: 
Deadlift 150% BW
Bench Press 100% BW
Squat Clean 75% BW
(gå ihop i par så en passar och en räknar, sen byter ni av varandra)
 
3.A: After Bash
Pegboard Climb 
 
16 December 2018 - WOD
3:a Advents Wod

1.A: Squat Clean tech (15 min)

1.B: OTM for 3 min: 3 Squat Clean (min 1:50% min 2: 60% min 3: 70%)

Rest 3 min: 

OTM for 3 min: 2 Squat Clean (min 1:75% min 2: 80% min 3: 85%)

Rest 3 min:

OTM for 3 min: 1 Squat Clean (min 1:90% min 2: 95% min 3: 95+%)

2.A: Front Squat Tech (5 min)

2.B: E5M for 20 min: 5 Front Squat (As heavy as form allows)

2.C: E4M for 12 min: 12 Dual Box Step Over (22.5/15kg)

 

3.A: OTM for 5 min:

Min 1: 20 Wall Balls Unbroken (9/6kg)

Min 2: 16 Wall Balls Unbroken (9/6kg)

Min 3: 14 Wall Balls Unbroken (9/6kg)

Min 4: 12 Wall Balls Unbroken (9/6kg)

Min 5: 10 Wall Balls Unbroken (9/6kg)

 

4.A: After Bash:

Leg Stretch & Mobility

 

15 December 2018 - WOD
”Klubbmästerskap” 
!RM i lite grejer oc sen massa flås
14 December 2018 - WOD
1.A:  Build 1 Heavy Power Snatch (15 min)
2.A: ”DuoFredag”
For time: 
30 Sync Burpees
30 Snatch (35/25kg)
30 Sync Burpees
30 Snatch (60/35kg)
30 Sync Burpees
30 Snatch (75/45kg)
30 Sync Burpees
30 Clean & Jerk (60/35kg)
30 Sync Burpees
30 Snatch (35/25kg)
>25 min tc<
 
3.A: After Bash
Tacos
 
12 December 2018 - WOD
1.A: Pistol Squat Mobility/Progression
 
2.A: ”Mary” (jämför med 10/06)
20 min Amrap: 
5 Handstand Push Ups (alt L-sit Dumbell Press)
10 Pistol Squat (alt Box Pisto or Bulgarien Split Squat)
15 Pull Ups (alt Ring Rows)
 
3.A: After Bash
Finnen 5x5 reps
 
11 December 2018 - WOD
1.A:  For 15 min: Build 1 heavy Weighted Pull Ups 
2.A: 15 min Amrap: 
10 Deadlift (60/40kg)
10 Cal SE/AB/C2
50 Double Unders (alt 150 Singel Unders)
 
3.A: After Bash
Weighted Plank 3x30 sek 
 
10 December 2018 - WOD
1.A: Overhead Squat tech (15 min)
 
2.A:”Viking Nancy”
5 Rounds for time: 
400 m c2 
15 Overhead Squat (43/29kg)
>15 min Tc<
 
3.A: After Bash
Windmill 5x3 reps 
 
09 December 2018 - WOD

1.A: Push Press Tech (10 min)

1.B: E4M for 20 min: 6 Push Press T&G (As heavy as form allows)

2.B: ”The End”

3 Min Amrap: 

20/15 Cal C2/AB/SE

30 Wall Balls (9/6kg)

20 Knee Raise (TTB)

30 Box Jumps 

20 Hang Power Clean (40/30kg)

30 Burpees

20 Shoulder 2 Overhead (40/30kg)

10 Ring Rows (Ring/Bar Muscle Ups)

Rest 3 min

 

”The End 2”

Amrap 6 min: 

20/15 Cal C2/AB/SE

30 Wall Balls (9/6kg)

20 Knee Raise (TTB)

30 Box Jumps 

20 Hang Power Clean (40/30kg)

30 Burpees

20 Shoulder 2 Overhead (40/30kg)

10 Ring Rows (Ring/Bar Muscle Ups)

Rest 6 min

 

”The End 3”

For time: 

20/15 Cal C2/AB/SE

30 Wall Balls (9/6kg)

20 Knee Raise (TTB)

30 Box Jumps 

20 Hang Power Clean (40/30kg)

30 Burpees

20 Shoulder 2 Overhead (40/30kg)

10 Ring Rows (Ring/Bar Muscle Ups)

 

3:A After bash:

Windmill


08 December 2018 - WOD
1.A: OTM for 10 min: 2 Split Jerk (As heavy as form allows)
1.B: E2M for 10 min: 1 Snatch Pull- 1 Low Hang Squat Snatch (As heavy as form allows)
 
2.A: For time: 
20 Air Squat
25 Kettlebell Swings (24/16kg)
30 Shoulder 2 Overhead (50/35kg)
35 Cal Row
30 Shoulder 2 Overhead (50/35kg)
25 Kettlebell Swings (24/16kg)
20 Air Squat
>10 min tc<
 
3.A: After Bash
Powell raise 3x10 reps
 
07 December 2018 - WOD
1.A: Find 1 Heavy Cluster (15 min)
2.A:  ”DuoFredag”
For time: 
100 Knee Raise (TTB)
100 Hang Power Clean (40/30kg)
100 Ring Rows (Pull Ups) 
100 Lunges (40/30kg)
100 Burpees 
>OTM 8 Thrusters (40/30kg)<
 
3.A: After Bash
Tacos 
05 December 2018 - WOD
1.A: E2M for 12 min: Build 1 Heavy Turkish Get Up
1.B: Handstand Push Up Progression (10 min)
 
2.A: ”Dianne” (jämför från 09/25)
”Diane”
21-15-9 reps for time of: 
Deadlift (100/70kg)
Handstand Push Ups (alt Dumbell Push Press)
>10 min tc<
 
3.A: After Bash
Finnen 5x5 reps
 
04 December 2018 - WOD
1.A:  3 Rounds of: 
21 Kettlebell Swings (24/16kg)
21 Lunges (24/16kg)
21 KB Snatch (24/16kg)
15 Hang Clean (50/35kg)
15 Deadlift (50/35kg)
15 Push Ups on Bar
9 Ring Rows (CTB)
9 Cal Ski Erg/AB/C2
9 Burpees
3 Varv ner till utgången och tillbaka
3 Cluster (50/35kg)
3 Ring Rows (Ring Muscle Ups/Bar Muscle Ups)
>35 min tc<
 
3.A: After Bash
Skin the cat stretch 
03 December 2018 - WOD
1.A:  Ring Muscle Up Progression
(1:B: OTM for 10 min: 1-3 Muscle Ups)
 
2.A: For time: 
50-40-30-20-10 Double Unders (alt Singel Unders)
25-20-30-20-10 Deadlift (50/35)- Knee Raise (TTB)
 
3.A: After Bash
Tabata HolloW 
 
01 December 2018 - WOD
1.A:Build 1 Heavy Power Clean (15 min)
1.B: Push Jerk tech (10 min)
2.A: ”Grace” (Jämför från 09/17)
30 Clean & Jerk for time (61/40kg)
 
3.A: After Bash
Powell raise 3x10 reps