Visa tidigare Workout Of the Day


30 January 2019 - WOD
1.A: Double Unders tec (10 min)
(1.B: For Time: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double-Unders)
The pyramid rep scheme ascends from 5 to 50 (increments of 5), then back down to 5. Each set must be unbroken. Rope must stop moving before starting the next set. Rest as needed between sets. If a set is broken, athlete must start again from the beginning of that set. A single-under counts as a broken set.
 
2.A: ”Open 18.2a”
1-2-3-4-5-6-7-8-9-10 reps for time of: 
Dumbell Squats (22.5+22.5/15+15kg)
Bar Facing Burpees
 
3.A: After Bash 
Russien Twist 5x10 reps  
29 January 2019 - WOD
2019-01-29
1.A: Handstand Push Ups progression
(1.B: Max hight Deficit Handstand Push Ups)
 
2.A: For time: 
500 m C2
30 Ring rows (Pull Ups)
30 Power Clean (60/40kg)
30 L-Sit Dumbell Shoulder Press (Handstand Push Ups)
30 Lateral Burpees
 
3.A: After Bash 
Powell Raise 3x10 reps
 
28 January 2019 - WOD
2019-01-28
1.A: Wall Ball Tech (15 min)
1.B: For 15 min: Build 1 heavy Deadlift (As heavy as form allows)
 
2.A: 18-15-12-9-6-3 reps for time: 
Deadlift (40-50% of Days DL)
Wall Balls 9/6kg
 
3.A: After Bash 
Finnen 5x5 reps
 
 
27 January 2019 - WOD
 A. NFT - Front Squat 15min (increase weight for each set)

12 reps ≈50% (2sec pause in bottom -only for this set)
10 reps
8 reps
6 reps
4 reps
3 reps
2 reps 
1 reps

B1. Teknik - Squat Clean 20min

B2. OTM 6min (6set)
  • 1x Squat Clean
B3. E2M 6min (3set)
  • 1x Heavy Squat Clean
D. 2 rounds/w 1min rest in between

 

  1. For time 3min

21 Wallballs 6/9

6 burpees

15 Wallballs

6 burpees

9 Wallballs

 

  1. For time 3min

2rounds of

10/10 front rack barbell reverse lunges 25/35

10 Hang Powersnatch 25/35

5-10 Knee Raises (toes to bar)

 

  1. For time 3min

38/50cal row

 


Session notes:
  • Flow for conditioning part is: Workout A -> 1min rest -> Workout B -> 1min rest -> Workout C -> 1min rest -> Workout A -> 1min rest -> Workout B -> 1min rest -> Workout C -> Done



26 January 2019 - WOD
1.A:  Double Under tech (10 min)
 
2.A: 50-40-30-20-10 reps for time of: 
Double Unders (alt 100-80-60-40-20 singel unders)
Wall Balls (9/6kg)
>20 min tc<
 
3.A: After Bash 
Russian Twist 5x10 reps 
 
25 January 2019 - WOD
1.A: for 15 min: find 1 Heavy Clean & jerk (As heavy as form allows)
 
2.A: ”DuoFredag”
2 min Amrap U Go I Go : 
1 Clean & jerk (90%)
2 min rest
2 min Amrap U Go I Go :
2 Clean & jerk (80%)
2 min rest 
2 min Amrap U Go I Go :
3 Clean & Jerk (70%)
2 min rest 
2 min Amrap U Go I Go :
4 Shoulder To Overhead  (60%of C&J)
2 min rest
2 min Amrap U Go I Go :
5 Hang Squat Clean (50%of C&J)
2 min rest
 
2.B: Duo for time: 
100 Knee Raise (Toes To bar for time)
 
3.A: After Bash 
Tacos 
23 January 2019 - WOD
1.A: ”OnsdagsDuo”
3 Rounds of:
2 min Wall Balls (9/6kg) 
2 min Ground To Shoulder (40/30kg) 
2 min Dumbell Box Step Over (22/16kg) 
2 min Ring Rows (Pull Ups) 
2 min Medball Carry (25/35/45/55kg)
 
In this workout you move from each of five stations after 2 min.The clock does not reset or stop between exercises. This is a 10 min round from which a 2 min 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. 
 
3.A: After Bash 
Weighted Plank 
22 January 2019 - WOD
1.A:  Muscle Up Progression (25 min)
(1.B: OTM for 10 min: 1-6 Ring/Bar Muscle Ups)
2.A: OTM for 15 min: 
Min 1/4/7/10: 20 sek max reps L-Sit Dumbell Press (As heavy as form allows)
Min 2/5/8/11: 30 sek max reps Abmat Situps 
Min 3/6/9/12: 40 sek max reps Singel Unders (Double Unders) 
 
3.A: After Bash 
Powell Raise 3x10 reps 
21 January 2019 - WOD
1.A: E5M for 20 min: 5 Back Squat (As heavy as form allows)
1.B: E3M for 9 min: 8+8 Bulgarien Split Squat (As heavy as form allows)
2.A: For time: 
21 Kettlebell Swings (24/16kg)
21 Goblet Squat (24/16kg)
15 Knee Raise 
15 KB Thrusters (24/16kg)
9 Burpees
9 Taters (24/16kg)
>6 min tc<
 
3.A: After Bash 
Finnen 5x5 reps
20 January 2019 - WOD
A. Teknik - Toes to Bar 15min

B. In 10min build to a heavy 1/1 Turkish Getup

C1. OTM 5min
  • 7 Hang Powerclean + 3-5 Toes to Bar (knee raises)
C2. OTM 5min
  • 5 Hang Powerclean (increase weight) + 3-5 Chest to Bar (pullups, ringrow, strict pullup)
C3. OTM 5min
  • 3 Hang Powerclean (increase weight) + 1-3 Bar Muscle Up (3reps pullup+pushup)
C4. In 5min
  • Build to a heavy single Hang Powerclean
D. Metcon
  • In teams of two - alternate for 20rounds 30/30
  1. 7/10cal row or 6/8cal assault bike
  2. 5 Thrusters 25/35 + 5 lat burpees
Session notes:
  1. The Turkish Get-Up 
  2. 30/30 is the way your grandpa did conditionings intervals when he was young but this is version 2.0. Basically means 30sec work 30sec rest. The goal is to not rest at all within the interval. Just push until you reached the goal or when 30sec has expired. 
  3. Flow for the Metcon part follows: 10cal row -> 30sec rest -> 5 thrusters 5 lat burpees -> 30sec rest -> 10cal row -> repeat until 20min has passed
19 January 2019 - WOD
1.A: Split Jerk Tech (20 min)
(1.B: OTM for 10 min: 1 Push Press- 1 Push Jerk- 1 Split Jerk)
 
2.A: ”Open 13.2”
10 min Amrap: 
5 Shoulder to Overhead (50/35kg)
10 Deadlift (50/35kg)
15 Box Jumps (60/50cm)
 
3.A: After Bash 
Windmill 5x5 reps 
18 January 2019 - WOD
1.A: For 15 min: Build 1 Heavy Deadlift 
 
2.A:”FredagsDuo”
E5M for 25 min: 
45 Thrusters 40/30 kg
45 Sync Burpees
Max reps Cal Row/AB
 
 
3.A: After Bash 
Tacos 
16 January 2019 - WOD
1.A:  Double Unders tech (10 min)
 
2.A: OTM for 10 min:
MIn 1/4/7/: 12 Cal AB
Min 2/5/8: 12 Cal Ski Erg
Min 3/6/9: 12 Cal C2
 
2.B: OTM for 10 min:
Min 1/4/7/: 8 Kettlebell Swings- 7 Goblet Squat- 6 Burpees (24/16kg)
Min 2/5/8: 15 Wall Balls (9/6)
Min 3/6/9: 40 sek max reps Singel Unders (Double Unders)
 
2.C: OTM for 10 min:
MIn 1/4/7/: 4 Ring Rows(Pull Ups)- 8 Push Ups- 12 Air Squat 
Min 2/5/8: 7 Power Clean- 7 Front Squat- 7 Shoulder 2 Overhead 35/25kg
Min 3/6/9: 40 sek max reps Medball Ground Over Shoulder 
 
 
3.A: After Bash 
Weighted Plank 3x30 sek 
15 January 2019 - WOD
1.A: ”DuoTisdag”
25 min Amrap: 
50 Deadlifts (60/40kg)
50 Double Kettlebell Swings (24+24/16+16kg)
50 Push-Ups
50 Clean and Jerks (60/40kg)
50 Pull-Ups
50 Kettlebell Taters (24/16 kg)
50 Box Jumps
50 Wall Climbs
50 Knee to Elbows
50 Double Unders
 
3.A: After Bash 
Finnen 5x5 reps 
14 January 2019 - WOD
1.A: Squat Snatch tech (15min)
(1.B: OTM for 10 min: 2 Squat Snatch Touch & Go)
 
2.A: 10 min Amrap of: 
1 Power Snatch (60/40kg)
2 Power Snatch Unbroken Touch and Go
3 Power Snatch Unbroken Touch and Go
4 Power Snatch Unbroken Touch and Go
5 Power Snatch Unbroken Touch and Go
 
3.A: After Bash 
Powell Raise 
 
13 January 2019 - WOD
A. Teknik - Hang Snatch

B1. OTM 6min (6set)
  • Powersnatch -> Snatch Balance -> Overhead Squat
B2. E2M 8min (4set)
  • 2 reps Hang Snatch (above the knees)
B3. E2M 6min (3set)
  • 1 reps Hang Snatch (above the knees)
C. OTM 15min
  1. 1 Front Squat (80%)
  2. 3 Back Squat (same barbell)
  3. 30sec plankan
D. Metcon

AMRAP 6min
  • 7 Toes to bar
  • 7 Goblet Squat (KB 24/32)
  • 7 KB-swing (american)
  • 7 Burpees
Rest 3min

Teams of two (timecap 9min)
2000m row alternative 100/120cal Assault Bike


12 January 2019 - WOD
 2019-01-12

1.A:  OTM for 12 min: 

Min 1/4/7/10: 20 sek max reps Ring Rows (1-2 Ring/Bar Muscle Ups)

Min 2/5/8/11: 20 sek max reps Beat Swing (2-3 Ring/Bar Muscle Ups)

Min 3/6/9/12: 20 sek max reps Dumbell/Barbell Shoulder Press (3-4 Ring/Bar Muscle Ups)

 

2.A: 5 min Amrap: 

5 Assisted Pull Ups (Pull Ups)

10 Push Ups

15 Air Squat 

Rest 2 min

5 min Amrap: 

2 Wall Climbs (5 Handstand Push Ups)

10 Knee Raise (TTB)

15 Kettlebell Swings 24/16kg

Rest 2 min

5 min Amrap:

60 Singel Unders (30 DU)

15 Abmat Situps

 

3.A: After Bash 

Windmill 4x5 reps

11 January 2019 - WOD
1.A: Handstand Walk Progression (15 min)
 
2.A: ”DuoFredag”
For time: 
50 Clean High Pull (40/30kg)
50 Thrusters (40/30kg)
50 Shoulder To Overhead (40/30kg)
50 Front Rack Lunges (40/30kg)
50 Front Squat 
>OTM 4 Sync Burpees<
>20 min TC<
 
3.A: After Bash 
Tacos
 
09 January 2019 - WOD
 2019-01-09

1.A: For 15 min: Build 1 Heavy Power Clean & Jerk 

1,B: E90sek for 12 min: 4 Power Clean Drop & Go + 1 Jerk 70-75% 

 

2.A: 3 Rounds for time: 

150 Singel Unders (50 Double Unders)

15 Overhead Lunges (OHS)(50/35kg)  

 

3.A: After Bash 

Finnen 5x5 reps

 

2019

08 January 2019 - WOD
1.A: E4M for 20 min: 5 Front Squat (As heavy as form allows)
 
2.A: For time: 
500 m SE/AB/C2 
40 Wall Balls (9/6kg)
30 Thrusters (35/25kg)
20 Burpees
10 Medball Ground Over Shoulder 
>10 min TC< 
 
3.A: After Bash 
Gymnastic Plank 5x30 sek  
07 January 2019 - WOD
1.A: OTM for 12 min: 
Min 1/4/7/10: 20 sek max reps Ring Rows (1-2 Ring/Bar Muscle Ups)
Min 2/5/8/11: 20 sek max reps Beat Swing (2-3 Ring/Bar Muscle Ups)
Min 3/6/9/12: 20 sek max reps Dumbell/Barbell Shoulder Press (3-4 Ring/Bar Muscle Ups)
 
2.A: OTM for 12 min: 
Min 1/4/7/10: 40 sek Max reps Burpee Box Jumps Over (alt go for 8 reps)
Min 2/5/8/11: 20 Kettlebell Swings (32/24kg)
Min 3/6/9/12: 30 sek max reps Hang Dumbell Clean (22.5+22.5/15+15kg)
 
 
3.A: After Bash 
Powell Raise 3x10 reps
 
06 January 2019 - WOD

A. Teknik - High hang clean 20min

 

B. E2M 12min (6set)

  1. High hang clean 2reps

 

C. OTM 18min (6set)

  1. Powerclean ->  Hang clean AHAFA
  2. Tall Boxjump* 5reps
  3. Wide grip pull-ups 3-6reps AHAFA

 
D. Alternate 3 rounds (1min rest between rounds)

D1. AMRAP 2min

12/15cal row

15 Alternating DB-snatch 15/22.5kg

 

D2. AMRAP 2min

10 Lat burpees

15 Overhead Squat 25/35

 

Passinfo:

  • Flåsdelen genomförs på följande sätt:

D1 -> vila 1min -> D2 -> vila 1min ->

D1 -> vila 1min -> D2-> vila 1min ->

D1 -> vila 1min -> D2

  • AHAFA = As heavy as form allows (Så tungt som möjligt men vi behåller bra positioner i alla övningar)
  • *= Tall Boxjump https://www.youtube.com/watch?v=5_ABYEP7Bqw
 
05 January 2019 - WOD
1.A:  Kipping/Butterfly tech (Arch+Hollow - Beat swing)
(1.B: OTM for 10 min: 1-5 CTB Kipping/Butterfly Pull Ups)
2.A: For time: 50/25-40/20-30/15-20/10-10/5 reps of: 
Double Unders
Wall Balls 9/6kg
 
3.A: After Bash 
Strict Toes to bar 3xmax reps 
04 January 2019 - WOD
1.A: E2M for 10 min: Find 1 Heavy Power Clean
 
2.A: ”DuoFredag”
For time:
21 Power Clean (60/35kg/ Alt 60%)
10 Sync Lateral Burpees
15 Power Clean (80/55kg/ Alt 75%)
10 Sync Lateral Burpees
9 Power Clean (100/65kg/ Alt 85%)
10 Sync Lateral Burpees
21 Deadlift (100/65kg/ Alt 85% of PC)
21 Push Ups on Bar (HSPU)
15 Deadlift (100/65kg/ Alt 85% of PC)
15 Push Ups on Bar (HSPU)
9 Deadlift (100/65kg/ Alt 85% of PC)
9 Push Ups on Bar (HSPU)
2000 m C2/AB/SE
>22 min TC<
 
3.A: After Bash 
Tacos 
02 January 2019 - WOD
1.A  
Fight Gone Bad "Team Style"
4 Rounds:
2 minutes of Wall Balls 
2 minutes of HangPowerclean 
2 minutes of Box Jumps 
2 minutes Push Press 
2 minutes of Rowing for Max Cals
1 minute Rest

2.A: After bash
biceps curls 3x10 reps