WOD

21 February 2019

Torsdag
 
A) Push Jerks 
4 x 5 Push Jerks, performed as Touch & Go, 65%
 
4 x 3 Push Jerks, performed as Touch & Go, 75%
 
B) WOD
E2Min x 10 sets, alternating between 
 
Rx
B1. 16 Pullups & 24 Wallballs 9/6kg
B2. 16 Toes to Bar & 16 Front Rack Lunges 45/30kg
 
Md
B1. 10 Pullups & 20 Wallballs 9/6kg
B2. 10 Toes to Bar & 16 Front Rack Lunges 30/20kg
 
Lt
B1. 10 Jumping Pullups & 20 Wallballs 6/4kg
B2. 16 Hanging Knee Raises & 16 Front Rack Lunges 20/15kg
 
Extra Credits 
i) WOD 
5 rounds for time
 
Rx
6 Power Snatches, 60/40kg
3 Bar Muscle Up
 
Sc
6 Power Snatches, 40/25kg
3 Burpee Chest to Bar Pullups
 




20 February 2019

 Onsdag

 
A) Squat Clean
5, 4, 3, 2, 1 reps at increasing weights
Start with 75%, rest as needed between sets
 
Beginner 
5 x 5 reps
 
B) WOD
1-2-3-4-5-6-7-8-9-10 reps of: (Timecap: 8 min)
 
Rx 
Double Kettlebell Front Squats 24/16kg
Lateral Burpees over Kettlebell
 
Md
Double Kettlebell Front Squats 18/12kg
Lateral Burpees over Kettlebell
 
Lt
Double Kettlebell Front Squats 12/8kg
Lateral Burpees over Kettlebell
 
C) Double Kettlebell Floor Press Complex
3 sets of:
8 KB Floor Press
20s Swim Kicks with KBs pressed toward ceiling
8 KB Floor Presses in Glute Bridge Position
20s Hollow with KBs pressed toward ceiling
 
Extra Credits 
i) Conditioning Intervals
1 min ON / 30s OFF x 10 sets, alternating between:
Shuttle Runs
Rowing 




19 February 2019

 Tisdag

 
A) Grip & Toes to Bar
4 sets 
25 seconds Dead Hang
20 seconds Toes to Bar / Hanging Knee Raises
45 seconds rest between sets
 
B) WOD
11 min AMRAP
Adding 5 reps of Power Cleans per round.
 
Rx
5, 10, 15, 20... Power Cleans 80/55kg
15 High Box Jumps
 
Md
5, 10, 15, 20... Power Cleans 60/40kg
15 Box Jumps
 
Lt
5, 10, 15, 20... Power Cleans 40/25kg
15 Low Box Jumps
 
C) Ring Rows
4 sets of:
8 reps Single Arm Ring Rows per arm
60s rest between sets
 
Extra Credits 
i) Back Squat
4 x 2 reps at 80%




18 February 2019

 Måndag

 
A) Squat Snatches 
OTM x 10 min
2 Squat Snatches at 75-80% of 1RM
 
Beginner: 
OTM x 10 min
2 Power Snatches + 2 Snatch Push Press + 1 Overhead Squat
 
B) Bergeron Beep Test
EMOM for as long as possible (When you miss time, continue as an AMRAP until 10:00)
Rx
7 Thrusters 35/25kg
7 Pullups
7 Burpees
 
Scaled:
7 Thrusters 20/15kg
7 Jumping Pullups
5 Burpees
 
Compare score with WOD 14/1-2019
 
C) Accessory Strength
3 rounds of:
10 reps Rear Delt Flies in Side Plank per arm.
6 reps Pistol Squats/Box Step Downs per leg.
 
Extra Credits 
i) Ring Muscle Up
EMOM x 6 
2 - 6 Ring Muscle Ups
 
ii) Assault Bike & Double Under Intervals
3 min ON / 2 min OFF x 4 sets
12/10 kcal Assault Bike
35 Double Unders / 50 Single Unders




15 February 2019

 Fredag

 
A) "Pullup Test"
2 minute AMRAP of pullups
Rest 2 minutes
2 minute AMRAP of pullups
 
Rx: Chest to Bar Pullups
Md: Pullups
Lt: Jumping Pullups
 
Record split reps as well as total amount. This will be re-tested.
 
Compare score with WOD: 7/1-2018
 
B) Open Workout 13.1
17 min AMRAP
 
40 Burpees
30 Snatches 35/20kg
30 Burpees
30 Snatches 60/40kg
20 Burpees
30 Snatches 75/45kg
10 Burpees
AMRAP Snatches 95/55kg
 
Rx: Perform as prescribed.
 
Scaled:
If you are unable to proceed with increased snatch weights. Continue the workout with the weight you are able to lift properly.
 
C) 
 
Extra Credits 
i) Power Clean & Push Jerk
1 set of 10 reps at 50% 
2 sets of 6 reps at 60%
3 sets of 4 reps at 70%
3 sets of 2 reps at 80%
 
All reps performed as touch & go.
 
ii) Short Conditioning Intervals
40 seconds ON / 20 seconds OFF
1. Ski Erg x 5 rounds
2. Row x 5 rounds
3. Assault Bike x 5 rounds
 
Rest 2 minutes between stations.




14 February 2019

 Torsdag

 
A) "Thruster Test"
3 min AMRAP
Thrusters
 
Rx: 60/40kg
Md: 45/30kg
Lt: 30/20kg
 
Compare score with WOD: 10/1-2018
 
B) WOD Intervals
1:30 ON / 0:30 OFF x 6 sets, alternating between:
 
B1) AMRAP
Rx
10 Squat Cleans 70/50kg
15 Toes to Bar
 
Md
10 Squat Cleans 50/35kg
10 Toes to Bar
 
Lt
10 Squat Cleans 30/20kg
15 Hanging Knee Raises
 
B2) AMRAP
Rx
12 Dumbbell Push Jerks 26/20kg
60 Double Unders
 
Md
12 Dumbbell Push Jerks 22/16kg
36 Double Unders
 
Lt
12 Dumbbell Push Jerks 16/10kg
60 Single Unders
 
In total, 3 sets of each AMRAP.
 
C) Core Strength
Stir-the-pot with pilates ball
4 x 10 rotations each way.
 
Extra Credits 
i) WOD
8 min AMRAP
4 Bar Muscle Ups
8m Handstand Walk
12 High Box Jump Overs




13 February 2019

 Onsdag

 
A) Overhead Squat
4 x 4 reps at 75%
 
B) WOD
3 rounds for time: (Timecap: 12 min)
 
Rx
1 Full Stair Run
40 Abmat Situps
40 Mountain Climbers
 
Md
1 Full Stair Run
32 Abmat Situps
32 Mountain Climbers
 
Lt
1 Full Stair Run
24 Abmat Situps
24 Mountain Climbers
 
C) Accessory Strength
3 sets of 8 Dumbbell Rows per arm
45 second rest between sets
 
3 sets of 6 Cossack Squats per leg
Can be performed holding weights in goblet position.
45 seconds rest between sets
 
Extra Credits 
i) 15 min AMRAP
500m Row
30m Farmers Walk 2 x 24/18kg
30m Overhead/Front Rack carry 2 x 16/12kg
 
To be performed at 70% effort. 




12 February 2019

 Tisdag

 
A) "Bergeron Open Test"
20 min AMRAP
 
Rx
50 Wallballs 9/6kg
50 Double Unders / 100 Single Unders
40 Box Jumps
40 Toes-to-Bars / Hanging Knee Raises
30 Chest-to-Bar Pull-Ups / Jumping Pullups
30 Burpees
20 Power Cleans 65/45kg
20 Jerks 65/45kg
10 Power Snatches 65/45kg
10 Ring Muscle-Ups
 
Scaled
50 Wallballs 6/4kg
100 Single Unders
40 Box Jumps
40 Hanging Knee Raises
30 Jumping Pullups
30 Burpees
20 Power Cleans 40/30kg
20 Jerks 40/30kg
10 Power Snatches 40/30kg
10 Strict Pullups & 10 Strict Dips
 
Compare score with WOD: 9/1-2018
 
B) Accessory Strength
3 rounds, not for time:
10 Dumbbell or Kettlebell Rows per arm
15 Good Mornings, light weight
 
There might not be time for this within a 1 hour class. In that case, this is an extra credit.
 
Extra Credits 
i) Front Squat with Pause
Work up to a heavy double
 
ii) Assault Bike Intervals
30 seconds ON / 30 seconds OFF x 12 sets




11 February 2019

 Måndag

 
A) "Deadlift & Grip Test"
20RM Overhand Grip Deadlifts
 
Performed as Touch & Go
 
Compare with WOD 11/1-2018
 
B) WOD Intervals
B1) 4 min AMRAP
Rx
21 Hand Release Push-ups
21/17 kcal Row
 
Md 
15 Hand Release Pushups
15/12 kcal Row
 
Lt 
10 Hand Release Pushups
10/8 kcal Row
 
<3 minutes rest>
 
B2) 4 min AMRAP
Rx
20m Handstand Walk
20 Front Rack Lunges 2 x 20/14kg Dumbbells or Kettlebells
 
Md
10m Handstand Walk
20 Front Rack Lunges 2 x 16/10kg Dumbbells or Kettlebells
 
Lt
30m Bear Crawl
20 Front Rack Lunges 2 x 12/8kg Dumbbells or Kettlebells
 
<3 minutes rest>
 
Repeat
In total; 4 x 4 min AMRAP, 3 min rest between AMRAPs.
 
Extra Credits 
i) Weightlifting
EMOM x 10 sets
1 Power Snatch + 1 Squat Snatch with 70%
 
EMOM x 10 sets
2 Squat Cleans + 1 Split Jerk with 70%




08 February 2019

 Fredag

 
A) Heavy Thruster
3 x 3 reps at 85%
 
B) Open Workout 17.5
10 rounds for time of: (Timecap 15 min)
 
Rx
9 thrusters, 42.5/30kg
35 double-unders
 
Md
9 thrusters, 30/20kg
15 double-unders
 
Lt
9 thrusters, 20/15kg
35 single-unders
 
C) Accsessory Strength
4 surpersets
12 Dumbbell Hammer Curls
12 Reverse Lunges, holding dumbbells
 
Extra Credits 
i) Overhead Squats
OTM x 5
4 Overhead Squats at 60%
Bar starts on ground
 
ii) Rowing & Ski Erg Intervals
2 min ON / 1 min OFF x 5 sets
15/12 kcal Row
12/9 kcal Ski Erg




07 February 2019

 Torsdag

 
A) Clean & Jerk
OTM x 8
1 Power Clean + 3 Push Jerks, performed as Touch & Go
Use 75% of 1RM Push Jerk
 
B) Open Workout 17.1
For time: (Timecap 20 min)
 
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
 
Rx: 22/16kg Md: 18/12kg Lt: 14/9kg
 
Extra Credits 
i) 5 sets of 
5 Bar Muscle Ups
AMRAP Handstand Pushups
Rest as needed between sets
 
ii) Assault Bike Intervals
30 seconds ON / 30 seconds OFF x 10 sets
 




06 February 2019

 Onsdag

 
A) Snatches
5 x 2 reps at 80%
 
B) 4 sets 
25 seconds Dead Hang
20 seconds Toes to Bar
45 seconds rest between sets
 
C) Intervals
40 seconds ON / 20 seconds OFF, alternating between
Rowing for kcal
Wallballs for reps
Perform 3 rounds of each, rest 2 min, perform 3 more rounds. 
 
Extra Credits 
i) WOD
4 min ON / 3 min OFF x 3 set
4 Double Kettlebell Cleans 
7 Double Kettlebell Front Squats
10m Handstand Walk
 
Rx: 2 x 24/18kg
Sc: 2 x 16/12kg




05 February 2019

 Tisdag

 
A) Power Cleans
OTM x 10
3 Hang Power Cleans with 70% of 1RM
 
B) Open Workout 16.1
20 min AMRAP
 
Rx
8 overhead lunges 42.5/30kg
8 lateral burpees
8 overhead lunge 42.5/30kg
8 chest-to-bar pull-ups
 
Md
8 overhead lunge 20/15kg
8 lateral burpees
8 overhead lunge 20/15kg
8 pull-ups
 
Lt
8 front rack lunge 30/20kg
8 lateral burpees
8 front rack lunge 30/20kg
8 jumping pull-ups
 
 
C) Core Circuit with time remaining
4 min AMRAP
20 Medicine Ball Twists
20 Mountain Climbers
20 Leg Raises
 
Extra Credits 
i) 5 min AMRAP
 
Rx
6 Thrusters 60/40kg
3 Ring Muscle Ups
 
Sc
6 Thrusters 42.5/30kg
3 Ring Pullups
3 Ring Dips




04 February 2019

 Måndag

 
A) Front Squat
In ten minutes:
Work up to a daily 1RM 
 
B) Open Workout 18.4
9 min AMRAP 
 
21 deadlifts, 100/70kg
21 handstand push-ups
15 deadlifts, 100/70kg
15 handstand push-ups
9 deadlifts, 100/70kg
9 handstand push-ups
21 deadlifts, 140/92.5kg
15m handstand walk
15 deadlifts, 140/92.5kg
15m handstand walk
9 deadlifts, 140/92.5kg
15m handstand walk
 
C) Accessory Pulling Strength
4 x 8 reps Pendlay Rows
 
Extra Credits 
i) WOD:
6 rounds for time
 
Rx
5 Snatches 60/40kg
10 Toes to Bar
 
Sc
5 Snatches 40/30kg
6 Toes to Bar
 
ii) Conditioning Intervals
3:00 ON / 1:30 OFF x 4 set
10 kcal Assault Bike
40 Double Unders




01 February 2019

 Fredag

 
A) Heavy Thrusters
EMOM x 6
3 reps Thrusters 72.5% of 1RM.
 
Barbell starts on ground
 
B) WOD Intervals
1:30 ON / 1:00 OFF x 10 sets, alternating betweeen:
 
B1 AMRAP
10 reps Dumbbell Snatch Rx: 26/20kg, Md: 22/16kg, Lt: 14/10kg
20/17/14/11 kcal Row
 
B2 AMRAP
10 Burpees
10 Toes to Bar / Knees to Elbows / Hanging Knee Raises
 
 
Extra Credits 
i) Gymnastics WOD:
5 min AMRAP
3 Ring Muscle Ups
25 Double Unders
 
ii) Dumbbell Complex
Use 2 dumbbell, perform as touch & go.
 
4 sets, for weight:
6 Deadlifts
6 Hang Cleans 
6 Push Press
Rest 60 seconds between sets