Workout Of the Day - Arkiv


18 January 2018 - RX
Torsdag

A) Strict Handstand Pushups
5 x 5 reps
Use appropriate deficit or scaling to train strength
Deficit HSPU, HSPU with pillow, Negative HSPU, Pike Pushups, Handstand Hold (30 seconds)

B) Strict Pullups 
EMOM 8
3 Strict Pullups
Use approriate scaling for muscle endurance
Weighted, banded or ring rows.

C) WOD
15 minute AMRAP
35 DU / 20 DU / 70 SU
35m Farmers Walk (2 lengths on grass)
20 Bear Hug Lunges
20 Mountain Climbers
20 Medicine Ball Twists

Extra Credits
i) Fatbar Deadlifts
3 x 8 reps 70%

ii) WOD
21-15-9 reps of 
Kettlebell Snatches 24/16kg
Assault Bike (calories)

17 January 2018 - RX
Onsdag

A) Snatch
Every minute on the minute, perform:
2 Power Snatch+ 2 Squat Snatches at 60-70% of 1RM Snatch
8 sets
Preferrably performed as Touch-and-Go

B) WOD:10 min A
Rx
10 Thrusters 50/35kg
10 Chest to Bar Pullups
15 Wallballs 9/6kg
10 Toes to Bar

Md
10 Thrusters 40/30kg
10 Pullups
10 Wallballs 9/6kg
5 Toes to Bar

Lt
7 Thrusters 30/20kg
7 Jumping Pullups
7 Wallballs 9/6kg
7 Hanging Knee Raises

C) Core
3 rounds
45 second Swim Kicks
30 second Straight Arm Side Planks, both sides
Rest 45 seconds

Extra Credits
i) Gymnastics WOD
8 minute AMRAP
10 meter Handstand Walk/Wheel Barrow
10 Pistols/Bulgarian Split Squats

ii) Long Slow Distance Conditioning
3 rounds for time
1km Ski-Erg
3km Assault Bike

16 January 2018 - RX
Tisdag

A) WOD Intervals

On minute 0, 8, 16, 24, 32, perform:
For time (3 min Time Cap)
300/250/200m Row
8 Clean & Jerks
20/16/12 Box Jumps
Rest 

On minute 4, 12, 20, 28, 36, perform:
For time (3 min Time Cap)
300/250/200m Row
8 Clean & Jerks
16/13/10 Burpees 
Rest 

Barbell Weight
Rx: 50/35
Md: 42.5/30
Lt: 35/25




Coach Note:
Let half of group start at 00:00, and start second half of group at 02:00 in order to free rowers and boxes in time. Treat first round of both mini-WODs as part of the warm-up. 

Extra Credits:
i) Lower Body Strength Training
Back Squat 
5 x 5 reps 70-75%

Good Morning
3 x 10 reps 
15 January 2018 - RX
Måndag

A) High Rep Deadlifts
4 x 10 reps at 65%, or slight increase from last week
Double overhand grip, no straps allowed 

B) WOD
EMOM 12, alternating between

Rx
1. 12 Shuttle Runs
2. 8 Dumbbell Power Cleans + 8 Dumbbell Push Press 22/16kg

Md
1. 10 Shuttle Runs
2. 8 Dumbbell Power Cleans + 8 Dumbbell Push Press 18/12kg

Lt
1. 8 Shuttle Runs
2. 8 Dumbbell Power Cleans + 8 Dumbbell Push Press 14/9kg

C) Core 
3 Supersets
Max time Box Supported L-sit
Directly into 30 seconds weighted plank

Extra Credits
i) Gymnastics: Muscle Ups
Rx
2 Rounds for time
7 Bar Muscle Ups
7 Ring Muscle Ups

Scaled
3 Rounds, not for time
20 second Ring support
15 Ring Kips
10 Transition Drills
5 Hip to Bar Kips

ii) Assault Bike Intervals
35 seconds ON / 25 seconds OFF x 12 sets


12 January 2018 - RX
 Fredag

A) Strict Handstand Pushups
5 x 5 reps
Use appropriate deficit or scaling to train strength
Deficit HSPU, HSPU with pillow, Negative HSPU, Pike Pushups, Handstand Hold (30 seconds)

B) WOD, For time (Timecap: 22 minutes)
In teams of 2, split work anyhow

5 Rounds for time
50/35 Row (calories)
25 Burpee Box Jumps

C) Shoulders and Core
Straight Arm Sideplank
4 x 30 seconds per side
30 seconds rest between rounds

Extra Credits

i) Back Squats
4 x 3 reps 80%

ii) Gymnastics Couplet
AMRAP 10 minutes
5 Toes to bar
5 meter Handstand Walk
11 January 2018 - RX
Torsdag

A) Strength Training
EMOM, for 12 minutes, alternating between  
Strict Chest to Bar Pullups 3-6 reps, 1 second pause at top, use bands for scaling
Overhead Barbell Lunges 3 reps per leg

B) WOD, 4 rounds for time
Rx
20 Thrusters 42.5/30kg
60 Double Unders
Rest 60 seconds between rounds

Md 
20 Thrusters 30/20kg
30 Double Unders or 120 Single Unders
Rest 60 seconds between rounds

Lt
20 Thrusters 20/15kg
80 Single Unders
Rest 60 seconds between rounds

C) Core
Swim Kicks 
15 seconds ON, 15 seconds OFF
x 8 rounds

Extra Credits

i) Push Jerk Cycling
6 Touch-and-Go Push Jerks
Every 90 seconds x 6 sets
Keep weights between 60-75%

10 January 2018 - RX
Onsdag

A) High Rep Deadlifts
4 x 10 reps at 62.5%, or slight increase from last week
Double overhand grip, no straps allowed

B) WOD, 10 rounds for time (Timecap: 15 min)
Use only one arm per round when performing dumbbell movements, switch arm between rounds.

Rx 
5 Dumbbell Snatches
5 Dumbbell Overhead Squats
10m x 2 Bear Crawl (back and forth)
Dumbbell Weight: 22/16kg

Md
5 Dumbbell Snatches
5 Dumbbell Overhead Squats
10m x 2 Bear Crawl (back and forth)
Dumbbell weight: Appropriate weight for good Overhead Squats

Lt
5 Dumbbell Snatches
5 Dumbbell Goblet Squats
10m Bear Crawl (walk back)
Dumbbell weight: 14/9kg

Extra Credits
i) Power Clean Cycling
5 Touch-and-Go Power Cleans, with added 1s pause in front rack catch position
EMOM x 8 min
Keep weights between 50-70%

ii) Assault Bike Intervals
30s Max Effort, 30s Rest
12 sets 


09 January 2018 - RX
Tisdag 

A) Front Squat
E90s x 8 sets
First 2 sets, 5 reps at 65-70%
Second 2 sets, 3 reps at 75-80%
Following 2 sets, 2 reps at 80-85%
Final 2 sets, 1 rep at 85-90%

B) WOD, for time
Rx
12-10-8-6-4-2 Squat Cleans 42.5/30kg
6-5-4-3-2-1 Bar Muscle Ups

Md
12-10-8-6-4-2 Squat Cleans 35/25kg
6-5-4-3-2-1 Burpee Chest to Bar Pullups

Lt
12-10-8-6-4-2 Squat Cleans 30/20kg
6-5-4-3-2-1 Burpee Pullups

C) Core
Weighted Planks 
30 seconds x 3 sets

Extra Credits
i) 3 Rounds for time
1km Run
800m Row
600m Ski Erg

08 January 2018 - RX
Måndag

A) Ring Muscle Up Practice
15 Ring Kips
15 Transition Drill
5 Slow Descent Dips
3 rounds, for quality, not time

B) The Open Test
AMRAP 20 min
Rx
50 Wallballs
50 Double Unders
40 Box Jumps
40 Toes to Bar
30 Chest to Bar Pullups
30 Burpees 
20 Power Cleans
20 Shoulder to Overhead
10 Power Snatches
10 Ring Muscle Ups
Barbell Weight: 60/40kg

Scaled
25 Wallballs
100 Single Unders
20 Box Jumps
20 Hanging Knee Raises
15 Jumping Chest to Bar Pullups
15 Burpees 
10 Power Cleans 
10 Shoulder to Overhead
5 Power Snatches
5 Strict Ring Rows
5 Pushups
Barbell Weight: 42.5/30kg

Extra Credits

i) Snatch Cycling
3 Touch-and-Go Power Snatches 
EMOM x 8 min
rest 2 minutes
3 Touch-and-Go Hang Squat Snatches
EMOM x 8 min
Keep weights within 50-75% of 1RM Snatch

05 January 2018 - RX
 Fredag

A) Thrusters
4 x 4 reps 75%

B) Bergeron Beep Test
Every minute, on the minute, as long as possible
Rx 
7 Thrusters 35/25kg
7 Pullups
7 Burpees

Md
5 Thrusters 35/25kg
5 Pullups 
5 Burpees

Lt
5 Thruster 20/15kg
5 Jumping Pullups
3 Burpees

If under 10 minutes, continue up until 10 minutes as an AMRAP

C) Core Strength
Dragon Flag Negatives
4 x 8 reps

Extra Credits

i) Fatbar Deadlift 
1 RM
then 3 x 6 reps at 20% Lighter

ii) Pistol Squats
4 x 4 reps per leg, weighted if need

iii) Conditioning, repeated AMRAPS
5 min AMRAP x 3 
30 Double Unders
8 Shuttle Runs
8 Ski Erg (calories)
rest 2 min between AMRAPS

04 January 2018 - RX
 Torsdag

A) Back Squat
3 x 6 reps 70%

B) Chest to Bar Test
2 min AMRAP 
Chest to Bar Pullups (Rx), Pullups (Md) or Jumping Chest to Bar Pullups (Lt)
Rest 2 min
Repeat 2 min AMRAP
Record total reps

C) Rowing
Teams of 2
5000m Row for time

or 

Solo
500m x 5 rounds
Rest 1:30 between rounds

Extra Credits
i) Gymnastics Cycling
Every 30 seconds, rotating between
1. 3-6 Handstand Pushups
2. 3-6 Toes to Bar
3. 6 High Box Jumps
For a total of 8 rounds, or 12 minutes

ii) Conditioning
For time
21-18-15-12-9-6-3 
Assault Bike
Kettlebell Swings 24/16kg




03 January 2018 - RX
Onsdag

A) Strict Handstand Pushups
5 x 5 reps
Use appropriate deficit or scaling to train strength

B) WOD, 6 rounds for time 
Rx
5 Hang Snatch 50/35kg
10 Toes to Bar
30 Double Unders
45 second rest

Md
5 Hang Snatch 42.5/30kg
7 Toes to Bar
20 Double Unders
45 second rest

Lt
5 Hang Snatch 35/25kg
10 Hanging Knee Raises
50 Single Unders
45 second rest

Extra Credits

i) Upper Body Strength Supersets
A) Dumbbell Bench Press 10 reps
B) Dumbbell Row 10 reps
Rest 60 seconds between rounds, 4 supersets in total

ii) Sled Push
Every 30 seconds x 20 sets
15m Sled Push
02 January 2018 - RX
Tisdag

A) High Rep Deadlifts
4 x 10 reps 60%
Double overhand grip, no straps allowed

B) 3 min AMRAP
Wallballs 9/6kg

rest 3 min

C) 13 min AMRAP
Rx
16 Single Arm Overhead Lunges holding a Dumbbell 22/16kg
16 Box Jumps
16 Hang Power Cleans 50/35kg

Md
16 Single Arm Overhead Lunges holding a Dumbbell 18/12kg
16 Box Jumps
16 Hang Power Cleans 42.5/30kg

Lt
16 Single Arm Overhead Lunges holding a Dumbbell 14/9kg
16 Box Jumps
16 Hang Power Cleans 35/25kg

Extra  Credits

i) Squat Clean + Front Squat + Jerk
5 x 1 + 3 + 1 reps 80% of 1RM C&J

ii) Wallfacing Handstand Hold
4 x 30 seconds sets
Try to use wall as support as little as possible