Visa tidigare Workout Of the Day


30 April 2019 - WOD
1.A: Rope Climb tech/Prova den nya Pull Up Utrustningen (15 min)
2.B: OTM for 24 min:
Min 1/7/13/19: 7 Thrusters(35/25kg)- 7 Lateral Burpees
Min 2/8/14/20: 10 Burpee Box Jumps
Min 3/9/15/21: 10 Cal Assult Bike
Min 4/10/16/22: 7 Air Squat- 7 Push Ups
Min 5/11/17/23: 4 Burpee Rope Climb
Min 6/12/18/24: 10 Power Snatch (35/25kg) 
29 April 2019 - WOD
1.A: Clean tech (25 min)
”3 & 4 Positions Clean”
Start: Position 1
Position 3 (Hang) 3 sek paus
Position 4 (Low Hang) 3 sek paus 
Full Squat/Power Clean (As heavy as form allows)
 
2.A: 8 min Amrap: 
30 Wall Balls (9/6kg)
120 Singel Unders (60 DU)
10 Ring Rows (Muscle Ups)
 
28 April 2019 - WOD
A. Activation of hips, core and mid back

      OTM 12min (Nose breathing only)
  1. 8 Empty Barbell Clean Pull Under
  2. 40sec Bird Dog
  3. 8 Seated Box Jumps (Increase height accordingly)
  4. 20/20sec Side Plank Rotation


B. Olympic Lifting

   B1. Teknik - Hang Squat Clean 20min

   B2. OTM 6min (6set)
  • Power Clean
  • Hang Squat Clean
   B3. Every 90second for 9min (6set)
  • Build up to a heavy single of Hang Squat Clean


C. Alternate C1 and C2 - 4min on 1min off

   C1. AMRAP 4min 
  • 8 Burpee Box Jump
  • 3 Power Clean 55/80kg
  • 3 Front Squat 55/80kg

   C2. AMRAP 4min - Single Arm Kettlebell Complex L/R AHAFA Session notes:
AHAFA = As Heavy As Form Allow
Try to go heavy instead of fast during todays conditioning session

27 April 2019 - WOD
2019-04-27
”UtomHusTräning på Västberga IP”
1.A: 5 min Amrap: Turkish Get Up 
2.A: 20 min Amrap of: 
30 Dumbell Snatch (22.5/15kg)
25 Push Ups
20 Dumbell Squat (22.5/15kg)
15 Get Up Sit Up (22.5/15kg)
10 Burpees
400 m Run  
26 April 2019 - WOD
2019-04-26
1.A: Clean & Jerk alt Snatch Test 1RM (20 min)
(1.B: OTM for 10 min: 5 Push Press (As heavy as form allows)
 
2.A: ”DuoFredag” ”Another Fight Gone Bad”
3 Rounds For Total Reps in 32 minutes
2 minute Thrusters (35/25kg)
2 minute Sync Lateral Burpees
2 minute Push Press (35/25kg)
2 minute Ring Rows (CTB)
2 minute Sync Kettlebell Swings (24/16kg)
2 minute Rest
Perform 2 minute of work at each of the 5 stations. Move immediately to the next station after 2 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point. 
24 April 2019 - WOD
2019-04-24
1.A: E3M for 27 min: 5-5-5-3-3-3-1-1-1 reps of Back Squat (As heavy as form allows)
2.A: For time: 
30 Snatch (40/30kg)
30 Clean & Jerk (40/30kg)
>8 min TC< 
23 April 2019 - WOD
1.A: Snatch Test 1RM (20 min)
(1.B: Sots Press Progression alt 5x5 reps (As heavy as form allows)
 
2.A: 15 min Amrap: 
12 Knee Raise (TTB)
12 Dumbell Snatch (22.5/15kg)
12 One Arm Overhead Lunges (22.5/15kg)
12 Cal C2/AB/SE 
22 April 2019 - WOD
2019-04-22
1.A: Clean & Jerk Test 1RM (20 min)
2.A: 21-18-15-12-9-6-3 reps of: 
Floor Press (50/35kg)
Front Squat (50/35kg)
Ring Rows (Strict Pull Ups) 
21 April 2019 - WOD
A) Activation of Hips and Shoulders - Move Slowly and Controlled reps
      OTM 12min (Nose Breathing Only)
  1. 5/5 Side Box Step-Up
  2. 8 Banded Lat Pull-Down 
  3. 5/5 Weighted Cossack Squat 
  4. 5/5 Half Kneeling KB-Press 

B) Strength Work - AHAFA*

   B1. E3M 15min (5set)
  • 3 Clusters (3 second pull to knees)
  • 8-12 V-ups / Strict Toes to Bar


   B2. E3M 15min (5set)

   B3. E3M 15min (5set)
C) Metcon - For Time - Teams of 2
      50 Burpees
      50 Kettlebell Swing 24/32kg
      40 Burpees
      40 Goblet Squats 24/32kg
      30 Burpees
      30 1-arm KB Hang-Clean and Jerk 24/32kg


Session notes:
For B-session i recommend that your start @60% of your max and add weight accordingly during the sets.
All sets and reps are done AHAFA = As Heavy as form allow

20 April 2019 - WOD
1.A: Split Jerk tech (10 min)
(1.B: OTM for 10 min: 3 Split Jerk (As heavy as form allows)
2.A:  OTM for 20 min: 
Min 1/3/5/7/9/11/13/15/17/19: 5 Knee Reise- 10 Push Ups- Max reps KB Swings (32/24) (försök hinna 20)
Min: 2/4/6/8/10/12/14/16/18/20: 5 Shoulder to Overhead- 10 Deadlift- Max reps Box Jumps (försök hinna 15)(50/35kg)
 
19 April 2019 - WOD
1.A: "Coach Jens PåskÄggsFys/Mys"
"DuoFredag"
For time: 
10 Wall Climb
9 Rounds of "The Ship" :
7 Squat Clean (70/50kg)
8 Burpee Box Jumps
then:
8 Wall Climbs
7 Rounds of "Mary": 
5 Dumbell Shoulder Press (HSPU)
10 Dumbell Lunges (Pistol Squat)
15 Ring Rows (Pull ups)
then:
6 Wall Climbs 
5 Rounds of "DT"
12 Deadlift (70/50kg)
9 Hang Power Clean (70/50kg)
6 Shoulder to Overhead (70/50kg)
then:
4 Wall Climbs
3 Rounds of "Helen":
400 m C2/AB/SE
21 KB Swings (24/16kg)
12 Ring Ros (Pull ups)
then:
2 Wall Climbs
"Karen"
150 Wall Balls for time (9/6kg)

Glad Påsk

17 April 2019 - WOD
1.A: Power Clean Tech (15 min)
2.A:  ”Hammer”
5 Rounds for time: 
5 Power Clean (61/40kg)
10 Front Squat (61/40kg)
5 Push Jerk (61/40kg)
20 Ring Rows (Pull Ups)
 
16 April 2019 - WOD
1.A: Träna på Deadlift T&G utan att tappa neutrala positionen i ryggen(10 min)
1.B: E2M for 10 min: 5 Deadlift T&G (As heavy as form allows)
2.A: 3 Rounds for time: 
16 Lunges (22.5+22,5/15+15kg)
16 Knee Rise (TTB)
 
2.B: 5 min Amrap: 
30 Singel Unders (Double Unders)
8 Push Ups  
15 April 2019 - WOD
1.A: E3M for 15 min: 5 Shoulder Press (As heavy as form allows)
2.A:  OTM for 24 min:
Min 1/7/13/19: 45 sek max Cal Ski erg
Min 2/8/14/20: 45 sek Amrap 5 KB Swings- 5 Goblet Squat (32/24kg)
Min 3/9/15/21: 45 sek max reps Ring Rows (Amrap: 1 Bar MU- 3 CTB- 6 PU- 9 TTB)
Min 4/10/16/22: 45 sek max reps Lateral Burpee Box Jumps
Min 5/11/17/23: 45 sek Rope Climb (L-sit Rope Climb)
Min 6/12/18/24: 45 sek max reps Medball Ground Over Shoulder 
14 April 2019 - WOD
A) Mobility

   A1) Stretching Internal/External rotation of the hip and shoulder 8min

   A2) Activation of Glutes and Shoulders OTM 12min
  1. 8 Banded Rows (2second pause in finish position, 2second exentric)
  2. 20/20sec Single Leg Glute Bridge
  3. 8 Banded Reverse Fly (2second pause in finish position, 2second exentric)
  4. 6/6 Contralateral Dumbell Overhead Step Up (Light Weight)
B) Push Press 12min

   B1) Teknik - Push Press 4min

   B2) In 8min complete the following Push Press reps and sets. Increase weight accordingly
      12reps (2second down)
      10reps (2second down)
      8reps (2second down)
      6reps (2second down)

C) "Meatgrinder" OTM 40min (8rounds)
  1. 3 Clusters 52,5/75kg (≈70% of 1RM C&J)
  2. 6-10 Strict Toes to Bar
  3. 6 Deadlifts 52,5/75kg + 4/4 KB-goblet Box Step Up 16/24kg
  4. 2-5 Ring Muscle Ups / 5 Manmakers no squat 2x15/22,5kg
  5. Max Calorie Assault Bike in 45second
13 April 2019 - WOD
1.A: Kipping/Butterfly Pull up Progression (15 min)
(1.B: Weighted Pull ups 5x2 reps)
2.A: 10-9-8-7-6-5-4-3-2-1 reps for time: 
Bench Press (75% BW)
Kettlebell Swings (40/32kg)
Box Step Over (22.5/15kg)
 
12 April 2019 - WOD
1.A:  Muscle Up progression (15 min)
2.A:  ”DuoFredag” ”21-15-9 Complex + Light San Fran Crusher”
For time: 
8 Deadlift (70/50kg)
7 Clean (70/50kg)
6 Snatch (70/50kg)
8 Ring Rows (Pull ups) 
7 Barbell Row (CTB)
6 Medball Ground Over Shoulder (Muscle Ups)
6 Deadlift (70/50kg)
5 Clean (70/50kg)
4 Snatch (70/50kg)
6 Ring Rows (Pull ups)
5 Barbell Row (CTB)
4 Medball Ground Over Shoulder (Muscle Ups)
4 Deadlift (70/50kg)
3 Clean (70/50kg)
2 Snatch (70/50kg)
4 Ring Rows (Pull ups)
3 Barbell Row (CTB)
2 Medball Ground Over Shoulder (Muscle Ups)
Then: 
30 Back Squat (70/50kg)
1000 m c2/AB
>20 min Tc< 
10 April 2019 - WOD
2019-04-10
1.A: Power Jerk 5x2 reps (As heavy as form allows)(15 min)
2.A: ”DuoOnsdag” ”FranTastic Row”
E6M for 18 min: 
45 Thrusters (40/30kg)
45 Burpees (Pull ups)
Max Cal C2 Row
 
09 April 2019 - WOD
1.A: Power Snatch tech (10 min)
1.B: OTM for 10 min: Bild 1 Heavy Power Snatch
2.A: 5 Rounds for time: 
10 Power Snatch (40/30kg)
8 Lunges (40/30kg)
6 Lateral Burpees
 
 
08 April 2019 - WOD
1.A: ”SM kval 2019”
0:00-30:00
Test 1: Power
0-2:30 min
20 CTB pullups (SC 30 Ring Rows)
20 Thrusters (42,5/30kg)
20 Power clean (42,5/30kg)
Återstående tid AMRAP burpees over bar
(Resultatet är totalt antal repetitioner (pullups+thrusters+cleans+burpees)
Vila mellan 02:30-7:00
Test 2: Aerobic
10-18 minuter
AMRAP
12/10 kalorier rodd(AB/SE)
36 double-unders (SC 70 Singel Unders)
Efter 7 varv så byts 36 double-unders mot 6 triple-unders
Resultatet är totalt antal repetitioner (kalorier+double-unders+triple-unders)
Vila mellan 18:00-22:00
Test 3: Strength + Bodyweight Endurance
22-30 minuter
For time: 
3 varv av
5 marklyft (120/80kg) med en Lateral burpee over bar efter varje lyft
10 kippade handstand pushups (SC Dumbell Shoulder Press)
3 varv av
5 marklyft (140/95kg) med en Lateral burpee over bar efter varje lyft
10 strikta handstand pushups (SC Dumbell Shoulder Press)
3 varv av
5 marklyft (160/110kg) med en Lateral burpee over bar efter varje lyft
10 strikta handstand pushups (SC Dumbell Shoulder Press)
(RX 1 varv handstand walk runt koner (2m avstånd)
Notera! Eftersom man gör en bar facing burpee efter varje marklyft, kommer atleten att hamna på olika sidor för varje repetition
 
07 April 2019 - WOD
A) OTM 12min (Nose Breathing)
  1. 10 Snow Angels
  2. 12-18 Wallballs (light)
  3. 10 Y-pulls
  4. 6/6 Single Leg Box Step-Down
B) Olympic Lifting - Snatch

   B1) E30sec for 5min (10set)
  • 1 Light Squat Snatch
   B2) E2M 10min (5set)
  • Build up to a heavy 2x Squat Snatch
C) E3M for 15min (5set) D) Metcon - Team of 2 - Timecap 8min Session notes:
During the 1-arm KB-Thruster both members of the team needs to have a KB in rack. One is working with the Thruster the other one hold the KB in rack. If anyone in the team drops the KB to the ground both members must do 5 burpees

06 April 2019 - WOD
2019-04-06
1.A: Build 1 Heavy Weighted Bar Dips (alt Ring Push Ups/Dips Progression)(15 min)
2.A: ”Annie”
50-40-30-20-10 Reps of:
Singel Unders (Double Unders)
Abmat Situps
 
2.B: For time: 
20 Cal Ski erg
20 Burpees
20 Cal C2 
05 April 2019 - WOD
 
2019-04-05
1.A: Build 1 Heavy Cluster (15 min)
2.A: ”FredagsDuo”
For time: 
100 Wall Balls (9/6kg)
150 Singel Unders (Double Unders)
30 Ring Rows (Pull Ups)
100 Air Squat 
150 Singel Unders (Double Unders)
30 Ring Rows (CTB)
100 Kettlebell Swings (24/16kg)
150 Singel Unders (Double Unders)
30 Ring Rows (Muscle Ups)
 
03 April 2019 - WOD
 2019-04-03
1.A: Push Press tech (10 min)
1.B: OTM for 10 min: 5 Push Press (As heavy as form allows)(80%)
15 min Amrap: 
12 Dumbell Deadlift (22.5+22.5/15+15kg)
9 Dumbell Hang Power Clean (22.5+22.5/15+15kg)
6 Dumbell Push Ups + Dumbell Row (22.5+22.5/15+15kg)
10 Cal SE/AB/C2
02 April 2019 - WOD
2019-04-02
1.A: E4M for 20 min: 5 Back Squat (As heavy as form allows)(80%)
1.B: E4M for 16 min: 12 Lunges (As heavy as form allows)
2.A: For time: 
30 Burpees Box Jumps 
>3 min TC<
 
01 April 2019 - WOD
 2019-04-01
1.A: Squat Clean tech (15 min)
(1.B: OTM for 10 min: Build 1 Squat Clean- 1 Hang Squat Clean)
2.A: OTM for 10 min: 
4 Deadlift (60/40kg)
3 Hang Clean (60/40kg)
2 Shoulder To Overhead (60/40kg)
 
2.B: OTM for 10 min: 
6 Kettlebell Swings (24/16kg)
6 Goblet Squat (24/16kg)
6 Burpees