WODs v.39

Måndag 26:e

Warm up 10 min

Every 30 sec for 10 min
1 set of ring row/jumping pull-ups/pull-ups/chest to bar

Teams of 2 or 3:
15 min AMRAP
250m row/run
10 burpee
(Conga line style)

Styrkelyft, knäböj

  1. Uppvärmning
  2. Upptrappning till dagens 1RM
  3. Arbetsset
  4. Avslut

Tisdag 27:e

Warm up 10 min

Every 90 sec for 12 min
2 power snatch

“Diane”
21-15-9
Deadlift
HSPU

Weightlifting

  1. Warm up
  2. Power clean + drop split jerk
  3. Build up to todays max clean and jerk
  4. 4×4 Front squats

Onsdag 28:e

Warm up 10 min

For time (cap 10 min):
100 half HSPU/HSPU/deficit HSPU
(Use plates or ab mats to shorten/lengthen the range of motion of the HSPU)

14 min AMRAP
5m KB OH lunges
4 jumping pull-ups/pull-ups/chest to bar
5m KB OH lunges
8 push-ups

Styrkelyft, bänkpress

  1. Uppvärmning
  2. Upptrappning till dagens 1RM
  3. Arbetsset
  4. Avslut

Torsdag 29:e

Warm up 10 min

Every 2 min for 12 min
5 Front squats

“Fran”
21-15-9
Thrusters
Pull-ups

Weightlifting

  1. Warm up
  2. High hang snatch
  3. Build up to today’s max snatch
  4. 4×3 floating snatch pulls

Gymnastik

  1. E2MOM 12 min, 2-4 brytningar
  2. Teknik: Handvolt och flickis
  3. Styrka, EOMOM 10 min, E: L-sit i ringar, O: Kipsvingar
  4. Tabata 8 min: Hollow arch hold, arch hold
  5. Stretch

Fredag 30:e

Warm up 10 min

For time (cap 10 min):
50 strict ring row/pull-ups/weighed pull-ups

In teams of two, 12 min AMRAP
20 DB snatch
10 Dips
10 Cal AB/rower

WODs v.38

Måndag 19:e

Warm up 10 min

EMOM 12 min
1 set of pull-ups/HSPU/ring dips/toes to bar (or the variation of your choice), whichever you need to work on the most. You may pick more than one.

For time:
20 Thrusters
20 Power clean
20 Push Jerk
20 OH squat
20 Front squat
(4 burpees at the start of every minute including the first one)

Styrkelyft, Knäböj

  1. Uppvärmning
  2. Upptrappning till dagens 1RM
  3. Arbetsset
  4. Avslut

Tisdag 20:e

Warm up 10 min

Every 2 min for 10 min
5 front squats

12 min amrap
12 One arm swings/KB snatch/DB snatch
12 Front rack lunges
200m run
(Either rack the KB/DB with both hands or with one hand at a time on alternating sides, when performing the lunges)

Weightlifting

  1. Warm up
  2. 3 floating pulls + power snatch
  3. Build up to your daily max snatch
  4. 4×3 Snatch pulls

Onsdag 21:a

Warm up 10 min

EMOM 8 min
4 OH squat, 3 sec down 2 sec pause in the bottom (use light weight)

”Cindy”
20 min AMRAP
5 pull-ups
10 push-ups
15 air squats

Styrkelyft, marklyft

  1. Uppvärmning
  2. Upptrappning till dagens 1RM
  3. Arbetsset
  4. Avslut

Torsdag 22:a

Warm up 10 min

EMOM 7 min
3 clean and jerk, increasing weight

In teams of two, 3 RFT each of:
21 Deadlift
6 barfacing burpees over bar
18 Front squat
6 barfacing burpees over bar
15 Clean
6 barfacing burpees over bar
12 Shoulder to OH
6 barfacing burpees over bar
9 Thruster

Weightlifting

  1. Warm up
  2. Clean liftoff + floating clean + push jerk
  3. Build up to today’s max clean and jerk
  4. 4×4 Front squats

Gymnastik

  1. Uppvärmning
  2. Gymnastik
  3. Styrka
  4. Avslut

Fredag 23:e

Warm up 10 min

Every 2 min for 10 min
3 front squats

9 min AMRAP
2-4-6-8…
Wallballs
Burpee boxjump overs

WODs v.37

Måndag 12:e

Warm up 10 min

In 15 min
Build to todays max power clean, empty the bar and build to todays max full clean

6 min AMRAP
5 pull-ups
10 push-ups
15 air squats

At 6:30
6 min AMRAP
12 deadlift
9 hang power clean
6 push jerk

Styrkelyft, bänkpress

  1. Uppvärmning
  2. Upptrappning till dagens 1RM
  3. Arbetsset
  4. Avslut

Tisdag 13:e

Warm up 10 min

In 8 min
Perform as many strict ring row/pull-ups/weighed pull-ups as possible in max 6 sets

In teams of two, 4 RFT each of:
15 burpee box jump overs
12 front squat (light)
9 HSPU

Weightlifting

  1. Warm up
  2. Clean + floating clean + push jerk
  3. Build up to your daily max clean and jerk
  4. 4×4 Jerk drive

Onsdag 14:e

Warm up 10 min

In 15 min
4-8 sets of 40 m prowler pushes with increasing weight if possible

 14 min AMRAP
20 DU
15 box jumps
10 Wall balls
5 push-ups

Styrkelyft, marklyft

  1. Uppvärmning
  2. Upptrappning till dagens 1RM
  3. Arbetsset
  4. Avslut

Torsdag 15:e

Warm up 10 min

Every four or five min (your choice) for 20 min
400 m run

7 min AMRAP
Push-ups OR pull-ups OR 5 push-ups and 5 pull-ups

Weightlifting

  1. Warm up
  2. Power snatch without body contact
  3. Build up to your daily max snatch
  4. 4×4 Overhead squat

Gymnastik

  1. Uppvärmning
  2. Gymnastik
  3. Styrka
  4. Avslut

Fredag 16:e

Warm up 10 min

In 15 min
Build up to your daily max in 10 unbroken deadlifts

”11.6”
7 min AMRAP
3-6-9-12…
Thruster
Pull-up/chest to bar

WODs v.36

Måndag 5:e

Warm up 10 min

EMOM 10 min
4-8 strict ring row/pull-ups/chest to bar

“16.5”
21-18-15-12-9-6-3 reps for time of
Thrusters
Barfacing burpees over bar

Styrkelyft, marklyft

  1. Uppvärmning
  2. Upptrappning till dagens 1RM
  3. Arbetsset
  4. Avslutning

Tisdag 6:e

Warm up 10 min

In 10 min
Find your daily max height of one box jump, then subtract 10% height and perform 4-6 sets of 3 reps.

In teams of 2:
20 min AMRAP
10 T2b
10 One arm KB-swing/DB-snatch
10 Burpees
(One person at a time work the AMRAP. During 0:00-1:00, 4:00-5:00, 8:00-9:00, 12:00-13:00, 16:00-17:00, one person in the team row/AB/skierg for cal during that minute only. The other person continues with the AMRAP)

Weightlifting

  1. Warm up
  2. Drop snatch
  3. Build up to today’s max snatch
  4. 4×4 Snatch balance

Onsdag 7:e

Warm up 10 min

In 8 min
Perform as many half HSPU/HSPU/deficit HSPU as possible in 10 sets

“11.5”
20 min AMRAP
5 power cleans
10 toes to bar
15 wallballs

Styrkelyft, knäböj

  1. Uppvärmning
  2. Upptrappning till dagens 1RM
  3. Arbetsset
  4. Avslutning

Torsdag 8:e

Warm up 10 min

In 10 min
Build up to a heavy set of 3 OH squat
(start from the ground, clean and jerk the bar into position)

For time:
40 Deadlifts
30 Hand release burpees
20 Thrusters
10 T2b
(After every set: 50 double-unders. If you’re done in less than 10 min, do one more round of everyting, but half the reps, even the DU. Use the same barbell for deadlifts and thrusters, but add or subtract weight if you need to)

Weightlifting

  1. Warm up
  2. Power clean + Squat jerk (or Low push jerk)
  3. Build up to todays max clean and jerk
  4. 4×3 Clean pull

Gymnastik

  1. Gemensam uppvärmning
  2. Gymnastikövningar
  3. Styrka

Fredag 9:e

Warm up 10 min

For time (cap 10 min):
100 jumping pull-ups/pull-ups/chest to bar

“Nancy”

5 RFT:
400m run
15 OH squats