Visa tidigare Workout Of the Day


31 May 2019 - WOD
31 May 2019
1.A: Back Squat 1RM (20 min)
2.A: ”DuoFredag”
”SanFran-HeavyDT-19.5”
For time: 
30 Back Squat (100/70kg)
1000 mC2/AB/SE
Then: 
5 Rounds of
12 Deadlift (60/40kg)
9 Hang Clean (60/40kg)
6 Shoulder To overhead (60/40kg)
Then:
33-27-21-15-9 reps of
Thrusters (40/30kg)
Ring Rows (CTB) 
29 May 2019 - WOD
29 May 2019
1.A: Snatch Balance (5 min)
1.B: Overhead Squat tech (15 min)
2.B: ”Air Force”
For time: 
20 Thrusters (40/30kg)
20 Clean High Pull (40/30kg)
20 Overhead Squat (40/30kg)
20 Shoulder To Overhead (40/30kg)
20 Front Squat (40/30kg)
>4 Burpees OTM<
 
28 May 2019 - WOD
28 May 2019
1.A: Turkish Get Up Tech (5 min)
1.B: 5 min amrap (50% effort) Tusrkish Get Up 
1.C: Kettlebell Snatch tech (5 min)
2.A: 10 Rounds of: 
2 Wall Climb
4 Ring Rows (CTB)
6 Goblet Squat (24/16kg)
8 Cal SE/AB/C2
10 Kettlebell Snatch (24/16kg)
 
27 May 2019 - WOD
1.A: Burgenee Warm Up (10 min)
1.B : Snatch tech (20 min)
(1.C Build 1 heavy Squat Snatch)
2.A: 
0:00-3:00:
30 Power Snatch (20/15kg)
30 Over Head Lunges (OHS)(20/15kg)
3:00-4:00:
rest
4:00-8:00:
45 Situps
30 Deadlift (40/30kg)
15 Power Snatch (40/30kg)
9:00-10:00:
rest
10:00-14:00:
30 Burpees 
15 Snatch (60/40kg)


26 May 2019 - WOD
A. Warmup - OTM 12min
  1. 12-18 Wallballs
  2. 45 second Banded Row and Press
  3. 4 Clean Pulls (Slow Pull) + 4 Clean Pull Under
  4. 30 second Gymnastic Plank

B1. E2M for 8min (4set)
  • 3 Squat Cleans (2 second pull to knee)

B2. E2M for 8min (4set)
  • 2 Squat Cleans (2 second pull to knee)

B3. OTM 6min
  • Build up to a heavy Squat Clean

C. Kettlebell Complex AMRAP - AHAFA - Not for time (15min)
D. For time - 100 Pull-Ups 
  • Every time you break a set - 15 Push Ups + 25 Air Squats

Session notes:
AHAFA = As heavy as form allow

Scaling option:
Reduce reps on Pull Ups to 50 kipping -> 50 Strict Pull Ups -> 150 Beat Kips -> 100 Ring Row


25 May 2019 - WOD
2019-05-25
1.A: Burgener Warm Up Drills (15 min)
1.B: For Time: 
40 Cal SE/AB/C2
30 Snatch (35/25kg)
30 Cal SE/AB/C2
30 Snatch (35/25kg)
20 Cal SE/AB/C2
30 Snatch (35/25kg)
10 Cal SE/AB/C2
30 Snatch (35/25kg)
>E2M 8 Burpees<
 
 
24 May 2019 - WOD
2019-05-24
1.A: Burgener Warm Up Drills (15 min) 
1.B: E2M for 12 min: 5 Hang Squat Snatch (As heavy as form allows)
2.A: ”FredagsDuo”
”Mod SSG Atkins”
For Time
(BÅDA TVÅ)1 Varv runt Skolan Kettlebell Run (16/12kg)
50 Box Jumps  
50 Wall Ball 9/6kg
(BÅDA TVÅ)1 Varv runt Skolan Kettlebell Run(16/12kg)
(BÅDA TVÅ)1 minute Hang Hold
50 Kettlebell Swings (32/24kg)
50 Weighted Abmat Situp (15/10kg)
(BÅDA TVÅ)1 Varv runt Skolan Kettlebell Run(16/12kg)
(BÅDA TVÅ)1 minute Hang Hold
50 Push Presses (32/24kg)
50 Push-Ups
50 Ring Rows (Pull-Ups)
50 Medball Ground Over Shoulder 
(BÅDA TVÅ)1 Varv runt Skolan Kettlebell Run(16/12kg)
(BÅDA TVÅ)1 minute Hang Hold
50 Burpees
(BÅDA TVÅ)1 Varv runt Skolan Kettlebell Run(16/12kg)
 
22 May 2019 - WOD
2019-05-22
1.A: Split Jerk Tech (10 min)
1.B: OTM for 10 min: 2 Split Jerk (As heavy as form allows)
2.A: 15 min Amrap: 
6 Ring Rows (CTB)
12 Dumbell Snatch (22.5/15kg)
12 Push Ups (6 HSPU)
12 Goblet Squats (22.5/15kg)
 
21 May 2019 - WOD
2019-05-21
1.A: Squat Clean & Jerk 5x1 90-100% 1RM (20 min)
1.B: Front Squat 3x5 reps (As heavy as form allows) (20 min)
2.A: 4 Rounds for time: 
12 Kettlebell Swings (32/24kg)
8 Burpee Box Jumps 
>5 min TC<
 
 
20 May 2019 - WOD
2019-05-20
1.A: "The End 1
AMRAP in 3 minutes
20 Cal C2/AB/SE
30 Wall Ball (9/6kg)
20 Knee Raise (TTB)
30 Box Jumps  
20 Sumo Deadlift High-Pulls (50/35)
30 Burpees
20 Shoulder-to-Overheads (60/40kg)
40 m Farmers Walk
Rest 1 minute
"The End 2”
AMRAP in 6 minutes
Same workout as above
Rest 2 minutes
"The End 3”
For Time
Same workout as above
Athletes complete as many repetitions as possible in 3 minutes, then rest one minute before starting the workout over and completing as many repetitions as possible in 6 minutes. Rest once more (2 minutes) before completing the entire workout in the fastest time possible. 
 
19 May 2019 - WOD
A. Warmup - OTM 12min
  1. 5/5 Single Leg Boxjump
  2. 5/5 Half Kneeling Bottom-Up Press (2second down)
  3. 10-14 Dual Kettlebell Clean
  4. 8-12 Lat Pulldown
B1. Every 20 second for 6min (18set)

B2. Every 90 second for 12min (8set)

C. OTM 16min (4set)
  1. 6-10 Weighted Pullups
  2. 30 second Weighted Plank (Handstand Hold)
  3. 8 Incline Dumbbell Bench Press
  4. Rest (Nose Breathing)


D. Metcon - Teams of 2 - Timecap 12min
   150 Wallballs 6/9kg
   60 Toes to Bar
   60 Shoulder to Overhead 42,5/60kg

18 May 2019 - WOD
2019-05-18
1.A: ”Clean Over Drill Series”
https://www.youtube.com/watch?time_continue=71&v=kHo1YedpkRE
”Rack Delivery” (Practice for 10 min)
”Tall Muscle Clean” (Practice for 10 min)
”Tall Clean” (Practice for 10 min)
 
2.A:  For time: 
200 mC2
10 Lateral Burpees Over C2
10 Clean (80/55kg)
5 Burpee Rope Climb
>5 m Tc< 
17 May 2019 - WOD
2019-05-17
1.A: E2M for 10 min: Build 2 Heavy Clean & Jerk T&G
(Good technique, no Failure) 
1.B: OTM for 10 min: 1 Clean & jerk (As heavy as form allows)
2.A:  ”FredagsDuo”
For time: 
0-4:00
1000 m C2/AB/SE
Max reps Knee Raise (TTB)
4:00-8:00
30 Snatch (20/15kg)
30 Thrusters (20/15kg)
30 Hang Power Clean (20/15kg)
Max reps Knee Raise (TTB)
8:00-12:00
60 Wall Balls 
Max reps Knee Raise (TTB)
12:00-16:00
20 Snatch (40/30kg)
20 Thrusters (40/30kg)
20 Hang Power Clean (40/30kg)
Max reps Knee Raise (TTB)
16:00-20:00
150 Air Squat
Max reps Knee Raise (TTB)
20:00-24:00
3 Rounds: 
10 Clean & Jerk (60/40kg)
10 Thrusters
Max reps Knee Raise (TTB)
24:00-28:00:
60 Synch Burpees
 
 
15 May 2019 - WOD
2019-05-15
1.A: Split Jerk tech (10 min)
1.B: OTM for 10 min: 2 Push Press- 2 Split Jerk (As heavy as form allows)
2.A:  15-10-5 reps for time of: 
Push Press (HSPU)
Cal SE/AB/C2
Bench Dips (Ring Dips)
Cal SE/AB/C2
Push Up 
Cal SE/AB/C2
 
14 May 2019 - WOD
2019-05-14
1.A: E2M for 16 min: 5 Deadlift (60-75%1RM)
1.B: E3M for 15 min: 10+10 Bulgarien Split Squat (As heavy as form allows)
2.A: OTM for 8 min: 
10 Jumping Split Squat
10 Jumping Air Squat 
 
 
13 May 2019 - WOD
2019-05-13
1.A: Split Jerk tech (15 min)
(1.B: Build 1 Heavy Split jerk (15 min)
2.A:  ”Dirty Thirty”
For Time
30 Box Jumps  
30 Ring Rows (Pull-Ups)
30 Kettlebell Swings (24/16kg)
30 Lunges
30 Knees Raise (KTE)
30 Push Press (40/30kg)
30 Sumo High Pull (40/30kg)
30 Wall Balls (9/6kg)
30 Burpees
90 Singel Unders (30 Double-Unders) 
12 May 2019 - WOD
A. Warmup - In 12min (Not for time)
B1. Clean from blocks - Teknik


B2. E2M for 8min (4set) - All sets from blocks
  • Clean Pull
  • Power Clean
  • Clean


B3. E2M for 8min (4set) - All sets from blocks
  • Power Clean
  • Clean


B4. In 8min build to a heavy single from blocks
  • Clean


C. For time - 100 Pushups (Chest to floor, keep elbows glued to body)
  • Every time you break a set 5 Strict Pullups + 10 Box Jumps
11 May 2019 - WOD
Warmup

Cleans

Deadlifts

More coming soon...
 
10 May 2019 - WOD
2019-05-10
1.A: ”Clean Over Drill Series”
https://www.youtube.com/watch?time_continue=71&v=kHo1YedpkRE
”Rack Delivery” (Practice for 10 min)
”Tall Muscle Clean” (Practice for 10 min)
”Tall Clean” (Practice for 10 min)
 
2.A: ”FredagsDuo”
”SwedenThrowdown”
For time: 21-15-9 reps of: 
Dumbell Thrusters (22.5+22.5kg/15+15kg)
Ring Rows (Pull Ups)
Then:
30 Clean & jerk (22.5+22.5kg/15+15kg)
Then:
30 Sync Burpees
Then: 
60 Steps Overhead Lunges (22.5/15kg)
30 Box Step Up (22.5/15kg) 
08 May 2019 - WOD
2019-05-08
1.A: E4M for 20 min: 5 Deadlift (65-75%)
2.A: 5 Rounds for time: 
7 Power Clean (70/60kg)
10 Knee Raise (TTB)
14 Dumbell Step Up (22.5/15kg) 
07 May 2019 - WOD
2019-05-07
1.A: ”Clean Over Drill Series”
https://www.youtube.com/watch?time_continue=71&v=kHo1YedpkRE
”Rack Delivery” (Practice for 10 min)
”Tall Muscle Clean” (Practice for 10 min)
”Tall Clean” (Practice for 10 min)
 
2.A:  10 min Amrap: 
5 Ring Rows (CTB Pull Ups)
2 Wall Climbs (5HSPU)
12 Dumbell Snatch (22.5/15kg) 
06 May 2019 - WOD
2019-05-06
1.A: E4M for 20 min: 5 Front Squat (70-80%)
2.A:21-15-9 reps  For time: 
Deadlift (60/40)
Wall Balls (9/6kg)
Lateral Burpees
 
 
05 May 2019 - WOD
 A. Warmup - OTM 12min (nose breathing only)
  1. 4 Drop Jerks + 4 Jerk Balance (LIGHT LOAD)
  2. 20/20 seconds of Side Plank Rotation
  3. 6-10 Tall Kneeling KB Push Press
  4. 40 seconds of Plank Waves


B. Olympic Lifting - Split Jerk

   B1. Teknik - Split Jerk 10min

   B2. E2M for 6min (3set)
  • 1 Strict Press
  • 3 Split Jerk
   B3. E2M for 6min (3set)
  • 1 Push Press
  • 2 Split Jerks
   B4. OTM 6min (6set)
  • Build up to a heavy single of Split Jerk


C. Telefonplan Strength Training

   Complete the following reps in 18min NFT
   10-9-8-7-6-5-4-3-2-1

Session notes:
Flow for C-part: Back Rack Lunge -> Single Arm DB/KB Press 10/10 (both arms) -> Muscle Clean -> 30 seconds of Weighted Plank or Handstand Hold. Every "Block" of set ends with the plank/HS hold.

NFT = Not for time
AHAP = As heavy as possible

04 May 2019 - WOD
”UtomHusTräning”
1.A: Overhead Squat Progression (15 min)
2.A: ”Mod Nancy”
5 Rounds of: 
2 Varv Runt Skolan
15 Overhead Squat (Alt OH Lunges)(43/30kg) 
03 May 2019 - WOD
1.A: Push jerk Tech (10 min)
1.B:  OTM for 10 min: 1 Push Press- 2 Push Jerk (As heavy as form allows)
”FedagsDuo” 
For time: 
”Free Solo”
40-30-20 reps of: 
Dumbell Power Clean (22.5+22.5/15+15kg)
Ring Rows(40 Pull Ups- 30 TTB- 20 Muscle Ups)
then: 
”Shotgun Safari”
1 Varv runt skolan
20 Synch Air Squat
20 Synch Abmat Situps
1 Varv runt skolan
20 Synch Air Squat
20 Synch Abmat Situps
20 Synch Burpees
20 Synch Box Jumps
1 Varv runt skolan
20 Synch Air Squat
20 Synch Abmat Situps
20 Synch Burpees
20 Synch Box Jumps
100 Synch KB Swings (32/24kg) 
01 May 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: ”Elisabeth”
21-15-9 reps of: 
Hang Squat Clean (61/40kg)
Bench/Bar Dips (Ring Dips) 
>12 min TC<