WOD

Workout of the Day

Tisdag 17 april 2017

WoD #1

3 Rounds of

5 Front Squats @ 75% 1RM
Rest 30s
Max Unbroken Double Unders OR Max Single Unders in 60s
Rest 60s between Rounds 

WoD#2:
Reverse Ladder
8-7-6-5-4-3-2-1 Reps of:
Handstand Pushups Or Shoulder to Overhead @ 60% 1RM (Rx 60/40kg)
Body Blasters OR Muscle Ups
Weighted Box Stepups x 2 (1 per leg) (Rx 30/20kg)

Nybörjarpass

WoD #1

5-5-5 Front Squats Start Light and Build up to Medium/Heavy Weight
Rest 60s between Rounds 

WoD#2:
Reverse Ladder
7-6-5-4-3-2-1 Reps of:
Handstand Pushups Or Shoulder to Overhead @ (15-40kg)
Body Blasters
Weighted Box Stepups x 2 (1 per leg) (Rx 30/20kg)

Seniorpass

WoD #1

Hang Clean Techniqe at low weights

WoD#2:
6 Rounds of:
8 Shoulder Press @ (6-20kg)
8 Knee Raises OR Situps
8 Weighted Box Stepups  (4 per leg) (4-12kg KB)

Måndag 16 april 2018

WoD

Filthy 50

50 Box jumps (Rx 60/50cm)
50 Jumping pull-ups
50 Kettlebell swings (Rx 16/12 kg)
50 steps Walking Lunge
50 Knees to elbows
50 Push press (Rx 20/15 kg)
50 Back extensions
50 Wall ball shots (Rx 9/6kg)
50 Burpees
50 Double unders  OR 100 Single Unders

Time Cap 30 minutes

Nybörjarpass

 

40 Box jumps (30-45cm)
40 Jumping pull-ups
40 Kettlebell swings (8-12 kg)
40 steps Walking Lunge
40 Knee Raises OR 40 V Ups
40 Push press (Rx 20/15 kg)
40 Back extensions
40 Wall ball shots (4-6kg)
40 Burpees
40 Double unders  OR 80 Single Unders

Time Cap 25 minutes

Söndag 15 april 2018

WoD #1

5 Rounds of

2 Turkish Getups @ 80% 1RM (1 per arm)
Run 200m Or Row 200m

WoD#2:
15 Min AMRAP

6 Chest2Bar/Pullups OR 6 Ring Rows
9 Pushpresses (Rx 35/25kg) 
12 Front Squats (Rx 35/25kg)

Nybörjarpass

WoD #1

2-2-2-2 Turkish Getups @ Start light (4-8kg) and increase only if technique is good.

WoD#2:
12 Min AMRAP

4 Pullups OR Ring Rows
6 Pushpresses (Rx 10-30kg) 
8 Front Squats (Rx 10-30kg)

Kidspass

WoD #1

2-2-2-2 Turkish Getups (0-8kg)

WoD#2:
3 Rounds
1 Min Row
1 Min Situps
1 Min Ryska KB Swings (4-12kg)
1 Min Hopprep

Rest 1 minute between rounds

Lördag 14 april 2018

WoD#1:

EOMOTM
Minute 1:  5 Touch and Go Squat Snatch @ 50% 1RM
Minute 3:  4 Touch and Go Squat Snatch @ 65% 1RM
Minute 5:  3 Touch and Go Squat Snatch @ 75% 1RM
Minute 7:  2 Touch and Go Squat Snatch @ 80% 1RM
Minute 9:  1 Touch and Go Squat Snatch @ 90% 1RM
Minute 11:  1 Touch and Go Squat Snatch @ 95-100% 1RM

(Alternative: Power Snatch)

WoD#2
8 Rounds
30s Wall Ball Shots (Rx 9/6kg)
30s Situps
30s KB Swings (Rx 24/16kg)
Rest 30s between Rounds

Nybörjarpass
WoD#1:

EOMOTM 8 minutes (4 Rounds)
5 Power Snatches @ 1RM (Start light-empty bar- and build up if technique is good) 

WoD#2
6 Rounds
30s Wall Ball Shots (4-6kg)
30s Situps
30s KB Swings (Rx 8-16kg)
Rest 30s between Rounds

Fredag 13 april 2018

Team Friday!!!!!

WoD#1
In teams of 2: UGOIGO

1 Round each of:
9-7-5 Reps of
Thrusters @ 40% 1RM (Rx 45/30kg)
Box Jumpovers (Rx 60/50cm)

1 Round each of
12-9-7 Reps of
Hang Clean @ 40% 1RM (Rx 45/30kg)
Hand release lateral burpees (over the bar)

Share

60 Calorie Row (OR Bike)
60 Wallballs (Rx 9/6kg)
60 SDHP (Rx 32/24 kg Kettlebell)
60 Mountain Climbers
60 Dumbell or KB Snatch Alternate Arms (Rx 22,5/15kg)

Time Cap 35 minutes

Seniorpass

WoD#1

2 Rounds of: 
5 "Negative" Pullups (use box to start from top position)
Rest 60s
Max Time Plankan
Rest 60s between rounds

WoD#2

12 min AMRAP

10m Sled Push (20-40kg)
6 Ring Dips (Scale with band or Negatives)
10m Farmers Carry (2x KB)
6 Box Jumps OR Stepups

 

 

Visar 6 till 10 av totalt 112 inlägg