WODs v. 44

Måndag 31:a

Warm up 10 min

EMOM 16 min:
Even: burpees (choose a number that makes you work at least 45-50 sec of the minute)
Uneven: 2 Clean and jerk

8 min AMRAP:
10 Toes to bar
10 Burpee boxjumps

At 8:00:
90 sec AMRAP
Push-ups

Styrkelyft, Bänkpress

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

Tisdag 1:a

Warm up 10 min

EMOM 5 min:
2 Snatch
At 5:00:
E90sec for 6 min
1 Snatch
(Start low and work your way up to a daily heavy snatch without sacrificing form)

AMRAP 7 min:
6 Pull-ups
9 Box jumps
12 KB swings

Weightlifting

  1. Warm up
  2. Drop snatch
  3. Build up to todays max in snatch
  4. 4×4 Snatch pull

Gymnastik

  1. EMOM 12 min, E: huvudstående O: brygga
  2. Teknik: Handstående
  3. Styrka, EMOM 16 min, E: jägarvila mot vägg, O: 12 upphopp med växlande ben
  4. Stretch

Onsdag 2:a

Warm up 10 min

E90sec for 9 min:
3×2 pull-ups or chest to bar
(jump up and do two, times three. We’re working on efficient starts, don’t kip excessively when starting each set)

AMRAP 10 min:
5 HSPU
5 Ring dips
12 Deadlift

Styrkelyft, Marklyft

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

Torsdag 3:e

Warm up 10 min

E30sec for 7 min:
3 tng clean and jerks

18-12-6
Handrelease burpees
One arm KB swings
Shuttle runs (5m back and forth)

Weightlifting

  1. Warm up
  2. Split jerk with 3sec paus (in dip&split)
  3. Build up to todays max 2RM clean
  4. 4×4 Paused front squats

Gymnastik

  1. EMOM 12 min, sparka över från brygga m. hjälp
  2. Teknik: Ropeclimbs
  3. Styrka, Cirkel:
    1. Shoot throughs
    2. Rullande pistols höger ben
    3. Rullande pistols vänster ben
    4. Wall climbs med planka
    5. Dips i ringar
    6. Bakåtrull med grenpress
  4. Stretch

Fredag 4:e

In teams of two:
20 min AMRAP
10 m handstand walk/10 m assisted HSW/3 wall walks (each)
20 Partner deadlifts (regular deadlifts if there’s to much height difference)
30 toes to bar
40 Partner pistols

At 24.00:
150 wallballs (face eachother with 4/3 m between you, and throw the wallballs to eachother. Drop equals 10 penalty burpees)

WODs v.43

Måndag 24:e

Warm up 10 min

EMOM 12 min
Work on weakness: Double-unders/kipping HSPU/kipping pull-ups/toes to bars/ring dips/muscle-up progressions/rope climbs/pistol squats (In this segment you will pick one or two exercises in which you need to improve your skills and perform a set/number of reps/time period of, every minute on the minute)

 “Ship”
9 rounds for time of
7 squat cleans
8 burpee box jumps

Styrkelyft, Marklyft

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

Tisdag 25:e

Warm up 10 min

On a running clock:

00:00-10:00
Establish a daily max in clean + 2 jerks

10:00-20:00
EMOM perform 1-2 power clean and push jerk

“Fran vs. Elizabeth, no holds barred”
21-15-9
Pull-ups
Air squats
Ring dips

Weightlifting

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

Gymnastik

  1. EMOM 16 min, brygga
  2. Teknik: Ropeclimbs
  3. Styrka, EMOM 16 min, E: L-sit i ringar, O: Hollow hold med sit up
  4. Stretch

Onsdag 26:e

Warm up 10 min

In 10 min
Perform 6 sets of 3 back squats

EMOM 7 min
Work on weakness: Double-unders/kipping HSPU/kipping pull-ups/toes to bars/ring dips/muscle-up progressions/rope climbs/pistol squats (In this segment you will pick one or two exercises in which you need to improve your skills and perform a set/number of reps/time period of, every minute on the minute)

“14.1”
AMRAP 10 min
30 DU
15 Power snatch

Styrkelyft, knäböj

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

Torsdag 27:e

Warm up 10 min

EMOM OR Every 90 sec for 9 min
4-8 strict banded pull-ups/pull-ups/weighted pull-ups/chest to bar

On a running clock:

00:00-10:00
8-16-32
Wall ball shots
Box jumps
KB swings/snatches

11:00-19:00
24-12-6
KB swings/snatches
Box jumps
Wall ball shots

Weightlifting

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

Gymnastik

  1. EMOM 16min, handstående
  2. Teknik: Framåtvolt
  3. Styrka, Cirkel
    1. Push-ups i ringar
    2. Grensit
    3. Beat swings m. greppbyte
    4. Arch hold
    5. Statisk front lever i ringar m. låda
  4. Stretch

Fredag 28:e

Warm up 10 min

On a running clock:

00:00-10:00
EMOM perform 1-2 squat snatches (increase weight throughout)

10:00-20:00
Perform 5 sets of 5 reps front squats

In teams of two, AMRAP 9 min
3-6-9-12..
Toes to bar
Hand release push-ups

(In this workout one person works the amrap and one accumulates calories in the rower of air bike. You may switch between the two at any time, and the 3-6-9-12.. rep count is individual)

WODs v.42

Måndag 17:e

Warm up 10 min

On a running clock:

00:00-07:00
Establish a daily max in snatch

08:00-18:00
EMOM perform 1-2 snatches at ca 75-80% of your daily max

Complete for time (cap 12 min)
85 thrusters
85 DU
30 ring row/pull-ups/chest to bar

Styrkelyft, knäböj

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

Tisdag 18:e

Warm up 10 min

EMOM 10 min
Work on weakness: Double-unders/kipping HSPU/kipping pull-ups/toes to bars/ring dips/muscle-up progressions/rope climbs/pistol squats (In this segment you will pick one or two exercises in which you need to improve your skills and perform a set/number of reps/time period of, every minute on the minute)

In 10 min
Perform 5 sets of 4 front squats

AMRAP 9 min
12 KB swing or snatch (your choice)
5 burpee box jump overs
12 push-ups

Weightlifting

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

Gymnastik

  1. EMOM 16 min, handstående
  2. Teknik: Front och back lever
  3. Styrka, EMOM 12 min, jämn; beat swings 15 st, udda; eccentric pullups
  4. Stretch

Onsdag 19:e

Warm up 10 min

On a running clock:

00:00-07:00
EMOM 4-8 Strict banded pull-ups/pull-ups/weighted pull-ups

07:00-14:00
EMOM 4-8 Strict half HSPU/HSPU/deficit HSPU

In teams of two, perform
21-21-15-15-9-9
Cal row/air bike
Power snatches
(First person does their 21 cals and snatches, then second person does their 21-21, etc)

Styrkelyft, bänkpress

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

Tosdag 20:e

Warm up 10 min

On a running clock:

00:00-10:00
Perform 5 sets of 1-2 clean and jerk at a weight of your choice (not tng)

10:00-20:00
Build to a heavy single in back squat, then subtract 5% AND add one rep to each set until you’ve done a set of 6 reps at 75%

3 three minute rounds of
20 Box jumps
15 HSPU
Max wall ball shots in remaining time
(Rest 1 min between rounds, scale box jumps and HSPU to get at least 1 minute of wall ball shots)

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. E2MOM 12 min, 2-4 brytningar
  2. Teknik: Handvolt och flickis
  3. Styrka, EMOM 10 min, jämn; L-sit i ringar, udda; svingar mot C2B
  4. Tabata 8 min: Hollow hold, arch hold
  5. Stretch

Fredag 21:a

Warm up 10 min

EMOM 8 min
Work on weakness: Double-unders/kipping HSPU/kipping pull-ups/toes to bars/ring dips/muscle-up progressions/rope climbs/pistol squats (In this segment you will pick one or two exercises in which you need to improve your skills and perform a set/number of reps/time period of, every minute on the minute)

“Marston”
20 min AMRAP
1 deadlift
10 toes to bar
15 bar facing burpees
(The deadlifts in this workout are supposed to be heavy, but use a weight that you are comfortable with and you know won’t make you risk getting an injury)

WODs v.41

Måndag 10:e

Warm up 10 min

In 9 min Perform
5 sets of 5 reps back squat

EMOM 6 min
Work on weakness: Double-unders/kipping HSPU/kipping pull-ups/toes to bars/ring dips/muscle-up progressions/rope climbs/pistol squats
(In this segment you will pick one or two exercises in which you need to improve your skill and perform a set/number of reps/time period of, every minute on the minute)

AMRAP 9 min
3-6-9.. hanging knee lifts/hanging leg lifts/toes to bar
10 Wall ball shots
(Each round the amount of toes to bar increases by 3)

Styrkelyft, bänkpress

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

Tisdag 11:e

Warm up 10 min

In 10 min
Perform as many strict quality reps as possible of ring row/band pull-ups/pull-ups/weighed pull-ups

“Ball and chain Nancy”
5 RFT
25 bar facing burpees over bar
15 OH Squats

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

Gymnastik

  1. EMOM 20 min, jämn; handstående, udda; plankan 20-30s
  2. Teknik: Muscle-up transitions med band, negativa muscle-ups
  3. Styrka, EMOM 16 min, jämn; axeldrag i rigg 10-15st, udda; breda pushups i ringar
  4. Stretch

Onsdag 12:e

Warm up 10 min

On a running clock:

00:00-10:00
EMOM perform 1-2 squat snatches (increase weight throughout)

10:00-20:00
Perform 6 sets of 3 reps front squats

Split the class in two or three (max 5 members on each team). The teams compete in the following AMRAP, and everyone works at the same time.
5 burpees
5 get up burpees (shoulderblades must touch ground)

Each team also has an air assault bike/rower (choose one), and the time it takes to complete 150 cal on it determines the AMRAP time for the OTHER team. Everyone has to complete at least 15 cal.

Styrkelyft, marklyft

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

Tosdag 13:e

Warm up 10 min

EMOM 10 min
Work on weakness: Double-unders/kipping HSPU/kipping pull-ups/toes to bars/ring dips/muscle-up progressions/rope climbs/pistol squats (In this segment you will pick one or two exercises in which you need to improve your skills and perform a set/number of reps/time period of, every minute on the minute)

EMOM 20 min
Odd: 1 round of Cindy
Even: 4-6-8-10-12.. of thrusters
(If you fail to complete the prescribed number of thrusters in the 60 second window, the workout ends and your score is the amount of reps completed)

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. EMOM 12 min, jämn; huvudstående, udda; brygga
  2. Teknik: Wall climbs + planka, hollow back press
  3. Styrka, cirkel;
    1. Push-ups i ringar med låda
    2. Grensit i parallell bars
    3. Planka med axelpress
    4. Beat swings med greppbyte
    5. Hollow hold med gung
  4. Stretch

Fredag 14:e

Warm up 10 min

On a running clock:

00:00-07:00
Establish a daily max in power clean and push jerk

08:00-18:00
EMOM perform 1-2 power cleans and push jerks at ca 75-80% of your daily max

In teams of two, complete for time (cap 12 min)
64 HSPU
48 Box jumps
32 Hang clean and Jerk
32 HSPU
24 Box jumps
16 Hang clean and jerk
16 HSPU
12 Box jumps
8 Hang clean and Jerk
8 HSPU
6 Box jumps
4 Hang clean and Jerk
(To scale this workout, either shorten the range of motion of the HSPU, height of the box jumps, weight of the hang clean and jerk or skip the first round)

WODs v.40

Måndag 3:e

Warm up 10 min

EMOM 9 min
Hang snatch + snatch + OH squat
(Increase weight throughout)

AMRAP 9 min
5 snatch
10 Goblet squat
15 KB swings

4 rounds not for time of
5 strict press
10 barbell/kb/db row

Styrkelyft, marklyft

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

Tisdag 4:e

Warm up 10 min

EMOM 12 min
Odd: 6 DL
Even: 4-8 strict pull-ups

5 RFT
400 m run
10 hanging knee lifts/hanging leg lifts/toes to bar
10 HSPU

Weightlifting

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

Gymnastik

  1. EMOM 16 min, jämn handstående, udda jägarvila med axelrotation
  2. Teknik; Muscle up-svingar i räcka och ringar
  3. Styrka; EMOM 10 min: Jämn 3-6 pull-ups i ringar, Udda 8 dips på låda
  4. Tabata 8 min, hollow och arch hold

Onsdag 5:e

Warm up 10 min

EMOM 12 min
Odd: 5+5 Bulgarian split squats
Even: 5+5 One arm KB press

In teams of two, perform for time:
100 burpees
80 heavy KB swings
60 Thrusters
40 FR lunges
20 Ring row/pull-ups/chest to bar/bar muscle-ups
800m run with kettlebell

Styrkelyft, knäböj

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

Torsdag 6:e

Warm up 10 min

In 10 min
5 sets of pause squat (9-7-5-3-1, increasing weight)

On a running clock:

00:00-03:00
6 burpees
6 sit-ups

04:00-07:00
6 pull-ups
6 wall ball shtos

08:00-11:00
20 DU
10 KB swings

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

Fredag 7:a

Warm up 10 min

EMOM 9 min
Hang clean + clean + jerk
(Increase weight throughout)

EMOM 6 min
Work on weakness: Double-unders/kipping HSPU/kipping pull-ups/toes to bars/ring dips/muscle-up progressions/rope climbs/pistol squats
(In this segment you will pick one or two exercises in which you need to improve your skill and perform a set/number of reps/time period of, every minute on the minute)

AMRAP 14 min
6 power cleans
9 burpees over bar
12 hanging knee lifts/hanging leg lifts/toes to bar