Workout Of the Day - Arkiv


15 December 2017 - RX
 Fredag

A) WOD: Randy (Timecap: 5 minutes)
75 Snatches for time
Rx: 35/25kg
Scaled: 20/15kg (Bar passes mid-shin depth between every rep)

B) EMOM 21, alternating between:
1. Barbell Alternating Reverse Lunges, 6 + 6 reps
2. Alternating Dumbbell Press, 6 + 6 reps
3. Straight Arm Side Plank, 25 seconds per side

Extra Credits
i) EMOM 10
1 Power Snatch
1 Hang Snatch
1 Overhead Squat
Start at 70% and work your way up to 90%, adding weight between sets

ii) Gymnastics
10 rounds
2-4 Hip to Bar Kips (goal is hips as high as possible, minimal arm bend)
5m Handstand Walk
14 December 2017 - RX
 Torsdag

A) WOD: Barbara
5 rounds for time
20 Pullups
30 Pushups
40 Situps
50 Air Squats
3 min rest

40 minute Time Cap

Extra Credits
i) Back Squat
3 x 8 reps 65%

ii) Conditioning
7 minute AMRAP
6 Sandbag Shuttle Runs
12 Kcal Ski Erg
rest 3 minutes
Repeat 7 minute AMRAP
13 December 2017 - RX
Onsdag

A) Every minute, on the minute, for 14 minutes, alternating between
1. 6 Drop & Go Power Cleans + 6 Burpees
2. 6 Touch & Go Power Cleans + 6 Burpees
Rx: 60/42.5kg
Md: 50/35kg
Lt: 42.5/30kg

B) Rowing, teams of 2:
5000m Row
1 Rower at a time, switch as often as desired.

Extra Credits
i) Gymnastics Ring Strength
3-6 Ring Dips + 15 second Ring Support
6 sets

 
12 December 2017 - RX
Tisdag

A) Upper Body Strength
Every minute, on the minute, for 12 minutes, alternating between:

1. Bat Pullups
3 reps per side
Use bands or weights to find appropriate resistance

2. Strict Handstand Pushups
3-6 reps
Use maximum of 15 cm reduced height. If more help is needed:
3 Negative Handstand Pushups, slow descent
or 
6-12 Pike Pushups

B) WOD, For time (12 minute Time Cap)
Rx
Double Unders 25-50-75-100 reps
After each round, perform 20 Wallballs, 9/6kg 

Md
Double Unders 15-30-45-60 reps
After each round, perform 15 Wallballs, 9/6kg 

Lt
Double Unders 50-75--100 reps
After each round, perform 20 Wallballs, 9/6kg 

C) Core Strength
Ab Rollouts
4 x 4-12 reps

Extra Credits
i) Sled Push
1RM 10 meters, 
then 3 sets at 15% lighter
11 December 2017 - RX
Måndag

A) WOD: McGhee
30 minute AMRAP
5 Deadlifts 
13 Pushups
9 Box Jumps

Barbell weight
Rx: 125/85kg  
Md: 100/70kg
Lt: 70/45kg

Extra Credits
i) Push Jerk, Touch & Go
4 x 4 reps 70%

ii) Toes to Bar
60 reps for time



iii) Conditioning
For max distance
2 minute Run
rest 30 seconds
2 minute Assault Bike
rest 30 seconds
3 rounds in total
08 December 2017 - RX
Fredag

A) Barbell Squat Jumps
5 x 3 reps 25% of 1RM Back Squat

B) WOD 26 min AMRAP
Rx
30 Double Unders
20 Russian Twists with Medicine Ball
10 Medicine Ball Cleans
30 Double Unders
20 Medicine Ball Lunges (bear hug)
10 Pullups

Scaled
60 Single Unders
20 Russian Twists with Medicine Ball
10 Medicine Ball Cleans
60 Single Unders
20 Medicine Ball Lunges (bear hug)
10 Jumping Pullups

No Extra Credits today
07 December 2017 - RX
Torsdag

A) Snatch
4 x 2 reps 80%

B) WOD 1
Teams of 2, share work anyhow

8 min AMRAP
Rx 
20 Toes to Bar
20 Box Jumps
20 Deadlifts 80/55kg

Md
20 Knees to Elbows
20 Box Jumps
20 Deadlifts 60/40kg

Lt
20 Hanging Knee Raises
20 Box Jumps 
20 Deadlifts 42.5/30kg

C) WOD 2
Teams of 2, share work anyhow

8 min AMRAP
Back Squats, no rack allowed

Rx
6 Synchronized Burpees on the minute, Barbell: 60/42.5kg

Md
5 Synchronized Burpees on the minute, Barbell: 50/35kg

Lt
4 Synchronized Burpees on the minute, Barbell: 42.5/30kg

Extra Credits:
i) Straight Arm Strength
4 sets
20 second Ring Support Hold
20 second Skin the Cat Hold
20 second Side Plank on straight arm (both sides)
20 second Active Hang in pullup bar
20 second Handstand Hold
Rest 90 seconds
06 December 2017 - RX
 Onsdag

A) Clean & Jerk
3 x 1+1 reps 90%

B) WOD
5 Rounds for time

Rx
10 Shuttle Runs
7 Clean & Jerks 45/30kg
4 Bar Muscle Ups

Md
10 Shuttle Runs
7 Clean & Jerks 40/25kg
4 Chest to Bar Pullups

Lt
10 Shuttle Runs
7 Clean & Jerks 35/20kg
4 Pullups

C) Hanging Leg Raises (up to parallell with ground)
4 x 10-20 reps

Extra Credits
i) Front Squat
2 x 1 reps 90%

ii) Gymnastics Strength
10-8-6 Strict Pullups
10-8-6-Strict Dips
10-8-6 Ring Rows
10-8-6 Ring Pushups

05 December 2017 - RX
Tisdag 

A) Snatch Pull
Work up to a heavy single Snatch Pull, around 125% of 1RM Snatch

B) Snatch
6 x 1 reps 80-95%

C) WOD
For time
Rx 
1000/750m Row 
40 Wallballs 9/6kg
40 Kettlebell Swings 24/16kg

Md 
1000/750m Row
30 Wallballs 9/6kg
30 Kettlebell Swings 24/16kg

Lt
800/600m Row
30 Wallballs 9/6kg
30 Kettlebell Swings 20/12kg

Extra Credits
i) Power Clean & Split Jerk
Work up to heavy single, 1 x 1+1 reps 
Then 3 x 1+1 reps 85%

ii) Running Intervals
5 sets
1000m Run
Rest 45 seconds
04 December 2017 - RX
 Måndag

A) Back Squat 
2 x 1 reps 90-95%
2 x 1 reps 80% with 1 second pause in bottom

B) Deadlift
1 x 1 rep 85%
1 x 1 rep 90%
1 x 1 rep 95%

C) WOD
4 min AMRAP, rest 2 minutes, repeat 4 min AMRAP

Rx
3 Power Snatch 50/35kg
6 Pushups
9 Air Squats

Md
3 Power Snatch 42.5/30kg
6 Pushups
9 Air Squats

Lt 
3 Power Snatch 30/22.5kg
6 Pushups
9 Air Squats

Extra Credits
i) Power Snatch
4 x 1 reps 85-95%

ii) Monostructural WOD
For Time
60 Row (calories)
40 Assault Bike (calories)
150 Double Unders
40 Assault Bike (calories)
60 Row (calories)
01 December 2017 - RX
 Fredag 

A) Power Snatch
4 x 2 reps 85-90%

B) Front Squat 
2 x 2 reps 90%
1 x 1 reps 95%

C) WOD 12 minute Amrap
20 Situps
5 Hang Power Clean
5 Push Jerks
Rx 60/42.5kg 
Md 50/35kg
Lt 42.5/30kg

Extra Credits 
i) Gymnastics Core
5 rounds
15 Hollow Rocks
15 Reverse Hyperextensions

ii) Conditioning
6 sets
21 Row (calories)
15 Assault Bike (calories)
9 Ski Erg (calories)
Rest as needed in between rounds