Visa tidigare Workout Of the Day


30 June 2019 - WOD
A. Mobility and Stretching 15min

B. Warmup - DUO - 12min

Station 1
10 2x KB Clean
10 2x KB Push Press

Station 2
30 seconds Gymnastic Plank
6 Box Jumps


C. Strength - OTM 8min - AHAFA
  • 3 Deadlifts 70-80%

D. PLAYTIME! - For Time - DUO
   2000m C2-row / 90/120cal AB
   70 Back Squat 55/80kg
   60 Toes 2 Bar
   50 Hang Powerclean and Jerk 35/50kg
   40 Lateral Burpees 
   30 Power Snatch 25/35
   20 Wall Climb

29 June 2019 - WOD
1.A ”Murph” (kör man den inte i Täby får man köra den hemma)
For time: 
Spring till Västberga IP och spring 3 varv och tillbaka
100 Ring Rows (Pull Ups)
200 HR Push Ups 
300 Air Squats 
Spring till Västberga IP och spring 3 varv och tillbaka
(RX Herrar 9 kilo viktväst/Damer 6 kilo viktväst under hela Workouten)
 
28 June 2019 - WOD
1.A Ring Muscle Ups progression” (30 min)
2.A ”FredagsDuo”
”Heavy 300”
25 Ring Rows (CTB)
50 Power Clean (60/40kg)
50 Shoulder To Overhead (60/40kg)
50 Box Step Up (24/16kg)
50 Knee Raise (TTB)
50 Two Dumbell Hang Power Clean & Jerk (22.5+22.5/15+15kg)
25 Ring Rows (Muscle Ups) 
26 June 2019 - WOD
1.A ”Utomhusträning”
2.A: Double Unders Progression (10 min)
”Duo”
”Tripple 3” (CF Games 14.3)
For Time
3,000 meter Row
300 Double-Unders (alt 600 Singel Unders)
20 Vändor runt Skolan ”You Go I Go”
 
25 June 2019 - WOD
1.A ”Bear Complex” 
5 Rounds For Load
Complete 7 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.
(Fråga Coch Oskar vad han för viktrekord i 1 varv av Bear Complex) 
24 June 2019 - WOD
1.A Kipping Pull Up Progression (15 min)
2.B: ”Murph Prepp”
OTM for 30 min: 
0-10: 1-10 Ring Rows (Pull Ups)
10-20: 5-10 HR Push Ups
20-30: 10-15 Air Squat
 
23 June 2019 - WOD
 A. Warmup - OTM 12min
  1. 5 Strict Press + 5 Push Press + 5 Push Jerk - Empty Barbell
  2. 8 Single Arm KB/DB Suitcase RNT Split Squat RIGHT
  3. 45 second Mobility of Choice
  4. 8 Single Arm KB/DB Suitcase RNT Split Squat LEFT

B1. E30SEC for 6min (12set)
  • 3 Power Clean

B2. OTM 5min
  • Build up to a heavy Power Clean

B3. Drop down to 80-85% of todays max and do a AMAP Power Clean


C. Strength Session - NFT 20min - 7-10rounds
  • 8/8 Front Rack KB Back Step Lunge AHAFA
  • 6 Push Press ≈70% AHAFA

D. Duo - U GO I GO - 10rounds total (5rds/each)
  • 8 Toes 2 Bar
  • 8 Lateral Burpees
  • 8 Front Squats 42,5/60kg

Session notes:
AMAP = As Many As Possible
AHAFA = As Heavy As Form Allowo


19 June 2019 - WOD
19 Juni 2019
1.A Clean & Jerk test 1 RM (hur starkare har du blivit??) (25 min)
2.A: ”Grace”
30 Clean & Jerk for time (61/40kg)
>6 min tc< (1 C&J E12 sec)
2.B: 25 Burpee Box Jumps for time
>2 min Tc< 
 
 
18 June 2019 - WOD
1.A: Muscle Up Progression (25 min)
2.A: ”Light DT + Cal”
5 Rounds of: 
12 Deadlift (50/35kg)
9 Hang Clean (50/35kg)
6 STOH (50/35kg)
15 Cal AB/SE/C2 (100% effort)
Rest 2 min between rounds
 
17 June 2019 - WOD

1.A: Snatch test 1 RM (hur starkare har du blivit??) (25 min)

2.A: ”Murph prepp”

2 Rounds For time: 

1 Varv runt skolan 

25 Ring Rows (Pull Ups)

50 Push Ups

75 Air Squat 

 
16 June 2019 - WOD
A. Warmup - OTM 12min
  1. 15 Wall Ball
  2. 45 sec Quadruped Crawl
  3. 2 Clean Pull (Slow Pull) + 2 Clean Pull Under + 2 Strict Press
  4. Rest - Hip Mobility - Nose Breathing

B. E30sec for 6min (12set)
  • 2 Power Clean + Jerk

C. DUO - U GO i GO - 1 rep/each - NFT 35min
  • 12 Clean + Front Squat + Jerk @60%
  • 8 Clean + Front Squat + Jerk @70%
  • 6 Clean + Front Squat + Jerk @80%
  • 4 Clean + Jerk @85-101%

D. DUO - U GO i GO
  • 30 Lateral Jumps / Double Unders
  • 15 Wall Ball
  • 1-3 Muscle Up* / 4-8 Chest to Bar / 6-10 Pull Up / 6-10 Ring Row / 5 Strict Pull Up

Session notes:
NFT = Not for time

15 June 2019 - WOD
14 Juni 2019
1.A: ”Utomhusträning”
2.A: E4M for 16 min: 
200 m run 100% effort
Rest 5 min: 
For time: 
9/1-8/2-7/3-6/4-5/5-4/6-3/7-2/8-1/9 reps of: 
Kettlebell Swings (24/16kg)
Burpees 
>7 min TC<
Rest 3 min: 
5 Rounds of: 
10 Goblet Squat (24/16kg)
15 Situps
>5 min TC<
For time: 
400 m Lunges 
>40 Air Squat Every 100M< 
14 June 2019 - WOD
13 Juni 2019
1.A: Build 1 Heavy Squat Clean (As heavy as form allows) (20 min)
2.B: 
”FredagsDuo” 
”The BreakUp/Make up”
Part A: 
"The Break Up" - EMOM for As Long As Possible:
1st minute: 1 Push Press (60/40kg) + 1 Burpee
2nd minute: 2 Push Presses (60/40kg) + 2 Burpees
3rd minute: 3 Push Presses (60/40kg) + 3 Burpees
etc...
>max 15 min<
 
5 minutes Rest
 
Part B: 
"The Make Up" - 6 Rounds (alternating) for Time of:
5 Squat Cleans (60/40kg)
10 Pull-Ups
200 meter C2/SE/AB
 
One partner completes a round while the other performs a Max L-Sit, then rests. 
12 June 2019 - WOD
12 Juni 2019
1.A: Kettlebell Snatch/Jerk tech (15 min)
2.B: OTM for 20 min: 
Min 1/5/9/13/17: 10 Kettlebell Snatch- 5 Burpee Rope Climb (24/16kg)
Min 2/6/10/14/18: 10 Kettlebell Jerks- 15 Kettlebell Box Step Up (24/16kg)
Min 3/7/11/15/19: Amrap: 5 Knee Raise- 5 Push Ups (1TTB-1PU-1CTB-1BMU)
Min 4/8/12/16/20: Amrap: 5 Goblet Squat- 2 Wall Climbs (5 HSPU) (24/16kg) 
11 June 2019 - WOD
11 Juni 2019
1.A: Snatch tech (10 min)
1.B: Build 1 Heavy Squat Snatch (As heavy as form allows) (10 min)
2.A: ”Death Race”
5 Rounds for Time
15/10 calorie Assault Bike
10 Burpees
 
 
10 June 2019 - WOD
10 Juni 2019
1.A: E4M for 20 min: 5 Back Squats 80-85%1RM
1.B: E3M for 12 min: 8+8 Bulgarien Split Squat (As heavy as form allows)
 
2.B: 8 min Amrap: 
10 Wall Balls 
10 Abmat Situps
 
09 June 2019 - WOD
A. Warmup - OTM 12min
  1. 6 Empty Barbell Muscle Snatch (slow pullI)
  2. 6 Tall Box Jumps
  3. 45 sec Banded Row+Press
  4. 10 Light Goblet Squat 12/16kg

B. Barbell Cycling TNG - E30sec for 6min (12set)
C. Strength Training - E3M for 18min (6set)
D. Murph Preparation - Every 90sec for 9min (6set)
E. Max Effort Aerobic Test
Session notes:
Watch 500m row done in 1min 11seconds
TNG = Touch and Go

08 June 2019 - WOD
8 Juni 2019
1.A: build 1 Heavy Bench Press (15 min)
2.A: ”Lynne”
5 Rounds for max reps of: 
Bench Press (M: BW/W: 75%BW)(alt 75% of the days 1RM)
Ring Rows (Pull Ups)
Rest 3 min between round. 
Your goal is 100 reps +
 
 
07 June 2019 - WOD
7 Juni 2019
1.A: Build up 1 Heavy Power Snatch (15 min)
2.A: ”DuoFredag”
For time: 
50 Cal C2/AB/SE
50 Snatch (40/30kg)
40 Knee Raise (TTB)
40 Snatch (50/35kg)
30 Sync lateral Burpees
30 Snatch (60/40kg)
20 Ring Rows (Muscle Ups)
20 Snatch (70/45kg)
100 Box Step Up (22.5/15kg)
 
06 June 2019 - WOD
6 Juni 2019
1.A: ”NationalWod”
 
05 June 2019 - WOD
5 Juni 2019
1.A: Split Jerk tech (10 min)
1.B: OTM for 10 min: Push Press- 1 Push Jerk- 1 Split Jerk (As heavy as form allows)
 
2.A: ”Diane”
21-15-9 reps of: 
Deadlift (100/70kg)
Dumbell Shoulder Press (Handstand Push Ups) 
04 June 2019 - WOD
4 Juni 2019
1.A: Clean tech (10 min)
1.B: OTM for 10 min: 1 High Hang Squat Clean- 1 Hang Squat Clean- 1 Squat Clean (As heavy as form allows)
 
For time: 
500 m C2
50 Singel Unders (Double Unders)
50 Push Ups
50 Abmat Situps
50 Deadlift (40/30kg)
50 Hang Power Clean
500 m C2/AB/SE
 
03 June 2019 - WOD
3 Juni 2019
1.A: Snatch tech (10 min)
1.B: OTM for 10 min: 1 High Hang Squat Snatch- 1 Hang Squat Snatch- 1 Squat Snatch (As heavy as form allows)
 
2.A: 10 min Amrap: 
12 One arm OH Lunges (22.5/15kg)
12 Knee Raise (TTB)
12 Wall Balls (9/6kg)
 
2.B: 20/10-18/8-16/6-14/4-12/2 reps of: 
Dumbell Snatch (22.5/15kg)
Burpees
 
02 June 2019 - WOD
 A. Warmup - OTM 12min
  1. 45 Second Snow Angel
  2. 15 Wallballs
  3. 6 Burpee Broad Jump
  4. 30 sec Barbell-Squat + 5 Strict Press (2second down)

B1. Barbell Complex - OTM 4min Light Weight
  • 3 Power Clean
  • 3 Front Squat
  • 3 Push Jerks


B2. OTM 10min - Ladies: 30/42,5kg - Gents: 42,5kg/60kg
  • 3 Power Clean
  • 3 Front Squat
  • 3 Push Jerks

C1. Technique - A Lean Introduction To The Kettlebell Clean


C2. "Long Cycle" in 6min try to do as many single arm Clean+Jerk


D. Something Flåsy... If we have time :)


Session notes: More about Kettlebell Sport....


01 June 2019 - WOD
1 Juni 2019
1.A: Burgener Warm Up (20 min)
1.B: Snatch Balance tech (10 min)
1.C: Bulle 2 Heavy Snatch (10 min)
2.A: ”Open 11.4”
10 min Amrap: 
60 Lateral Burpees
30 Overhead Squat (50/35kg)
10 Muscle Ups