Vecka 1

Tisdag 2:a

In teams of four:
100-75-50 (cap 24 min)
double-unders each, as a relay
front squats total
push presses total

rest 2 min

20-15-10 (cap 10 min)
Sync burpees
Sync air squats

 

Onsdag 3:e

Every 2 min for 10 min
3 Power cleans

In teams of three or four:
Each athlete performs 21-15-9 reps as a relay (cap 20 min):
Overhead squats
Toes to bars

 

Torsdag 4:e

EMOM 10 min
Even: L-sit or rope climbs
Odd: 1 set/30 sec Handstand

In teams of four:
42-30-18 (cap 15 min)
Ring dips or ring/bar muscle-ups
Partner deadlifts

*For gymnastics movement to count, DL-bar must be held by two team members

Fredag 5:e

 

In teams of four:
AMRAP 15 min
5-10-15-20…
Thrusters
Pull-ups

*Work in pairs, both must complete each round before the other pair starts. No sync is required.

In 12 min

4RM back squat*

*Everyone share the same bar, rack is allowed

WODs v.52

Måndag 25:e

WOD:

EMOM 12 min
Odd: 4-8 Deadlifts
Even: 35-70 DU

In teams of two:
2 Rounds for time (cap 22 min)
20 Synced Db snatch
20 Synced OHSq (kb/db)
20 Synced Burpee over bar
20 Synced Deadlifts
20 Synced Pushups
20 Synced Kb/db-Swing
10 Shared Rope climbs

Tisdag 26:e

WOD:

EMOM 12 min
Even: 1-4 Wall climbs
Odd: 30-40s Hollow position

3 rounds of
1 min Cal on AB
1 min Burpees
1 min DB thrusters
1 min Ring row
1 min D-ball over shoulder
1 min rest

 

Onsdag 27:e

WOD:

EMOM 12 min
Odd: 4-8 Paused ring dips
Even: 4-8 Toes to bar

In teams of two or three:
For time (cap 18 min)
150 Wallball
100 Cleans
50 Chest to bar

Torsdag 28:e

WOD:

 

Teams of three:
In 10 min
Find 3RM Front squat for each team member

AMRAP 20 min
Each athlete performs as a relay:
3-6-9-12…
Burpee box jumps
Slamball squats

 

 

Fredag 29:e

WOD:

EMOM 10 min
Odd: 4-8 One legged squats
Even: 4-8 Pull-ups

In teams of four, work in pairs:
AMRAP 15 min
50 deadlifts, partner holds deadlift
50 handstand push-ups, partner holds handstand

 

WODs v.51

Måndag 18:e

WOD:

AMRAP 12 min
8 DB Power clean
16 DB FR lunges
16 Toes to bar/Chest to bar

Every 2 min for 12 min
2 Hang snatch+3 OH squat

Baspass:

In 12 min
6-5-4-3-2-2-2 Deadlift

12 min AMRAP
21 Goblet squat
15 Burpees
9 Hanging knee raises

Weightlifting:

2 Power jerk 3x90e%
4×3 Deadlifts
3 rounds of
10 Barbell lunges
8 Frog jumps (with or without barbell)

Tisdag 19:e

WOD:

In 6 min
Accumulate as much time as possible together of quality L-sit/L-hang

In teams of two (cap 20 min)
For time:
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

Baspass:

EMOM 12 min
4-8 Pull-ups/Hanging leg raises

10-20-30-40-50 (Cap 12 min)
Sit-ups
KB Swings

Gymnastik:

  • Fokus: TTB/Pullups/Muscle ups

Onsdag 20:e

WOD:

Every 2 min for 12 min
1 Power clean+3+3 Backward lunges

AMRAP
00:00-03:00
6 DB snatch
6 Sit-ups

04:00-07:00
6 Pull-ups
6 Wallballs

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

Weightlifting:

2 Power snatch 3×80-85e%
1+1 Snatch dl+Hang snatch 4×80-85%
4×3 Overhead squats

Torsdag 21:a

WOD:

EMOM 16 min
Even: 5-15 Push-ups/Ring dips
Odd: 2 sets of 4-8 Pull-ups

For time (cap 10 min)
30 cal AB
30 Burpee box jumps
30 Power cleans

Baspass:

Every 2 min for 12 min
6-12 Thrusters/Frontsquats

3 RFT (Cap 12 min)
21 KB High pull
12 Deadlifts
21 Box jumps

Weightlifting:

3 Pause jerk 3x90e%
2+2 Power clean+Jerk 3×90-95%
4×3 Paused front squats

Kettlebell

Technique: Clean

EMOM 6 min
12 alternating Clean

In 15 min
3 x 20 reps Two KB Clean and jerk
3 x 5 reps Two KB Clean and jerk

AMRAP 2 min
Two KB Swing

Fredag 22:a

WOD:

In 15 min
8 sets of 1 Push press+4 front squat

“Ball and chain Nancy” (cap 10 min)
5 RFT
15-25 burpees over bar
15 OH Squats

Söndag 24:e

WOD:

”12 Days of Christmas”
1 Chest to bar/Bar muscle-up
2 Snatches (42,5/30kg)
3 Thrusters
4 Pistols
5 Burpees
6 Toes to Bar
7 HSPU
8 Kettlebell Swings (24/16kg)
9 Box Jumps
10 Slamball over shoulder (30/20kg)
11 Ground to Overhead
12 DB Man-Makers (15/10kg)

Scale as needed

Do 1. Then 2+1. Then 3+2+1 and so on until 12 rounds are completed.

WODs v.50

Måndag 11:e

WOD:

Every 2 min for 12 min
3-5 Power clean & push jerk

AMRAP 4 min
5 Medball clean
5 DB burpee
5 DB thruster

Rest 1 min

AMRAP 4 min
12 alt DB snatch
12 alt DB FR lunges

Rest 1 min

AMRAP 4 min
2-4-6-8..
DB Clean
DB STOH

Baspass:

EMOM 16 min
4-8 Pull-ups/Hanging leg raises

AMRAP 8 min
15 Air squats
9 Deadlifts
3 Push-ups/HSPU

Weightlifting:

3+3 Hang pulls+Hang power snatch 3x90e%
Snatch 3×2 DRM
4×3 Back squat

 

Tisdag 12:e

WOD:

In teams of two:
0.00-06.00
AMRAP
10 KB swings
10 Goblet squats

08.00-12.00
Buy in: 50 partner sit-ups
Max slamball squats

14.00-25.00
30 Toes to bar
40 KB clean & jerk
50 Pushups
60 Pull-ups
70 Slamball over shoulder
80 Wallballs
100 Syncronized burpees

Baspass:

Every 90 sec for 12 min
5-8 Shoulder to overhead

10 min AMRAP
12 Box jumps
12 Kettlebell swings
12 Kettlebell front rack lunges

 

Gymnastik:

  • Fokus: Handstående

Onsdag 13:e

WOD:

In 15 min
6 sets of 3 OH/Front squats with a 3 sec pause

12 RFT (13 min cap)
3 HSPU
30 DU

Weightlifting:

2 Jerk behind neck 3x90e%
Clean & jerk DRM 4×1
3 Clean pulls 3×95-100%

Torsdag 14:e

WOD:

EMOM 15 min
1) 3-8 Strict ring pull-ups
2) 10-20 Shouldertaps
3) 20-30s Hollow rock

For time (12 min cap)
100 Parallette/db/bar-facing-burpees
E2M: 2 squat cleans at ca 70%

Baspass:

EMOM 12 min
Head/Handstand against the wall

AMRAP 8 min
3-6-9-12…
Hang leg raises
Medball cleans

rest 2 min

AMRAP 2 min
6 DB GTOH
6 Burpees

Weightlifting:

High hang snatch DRM 3×2
1+2 Snatch pull+Floating snatch pull 3×90-95e%
4 sets of:
1 snatch+1 snatch balance+2 OH squats

Kettlebell

Technique: Jerk

EMOM 8 min
5 rep One or Two Kettlebell Jerk

AMRAP 12 min (one or two KBs)
10 Clean and Jerk
12 Over Head/Front Racked Lunges
14 Swing

Fredag 15:e

WOD:

In 10 min
3RM Deadlift

AMRAP 20 min
20 Sit-ups
12 DB Deadlifts
9 DB Hang power cleans
6 DB STOH

Söndag 17:e

WOD:

Every 90 sec for 12 min
5-8 Shoulder to overhead

10 min AMRAP
12 Box jumps
12 Kettlebell swings
12 Kettlebell front rack lunges

WODs v.49

Måndag 4:e

WOD:

In 15 min
Deadlift
5-5-4-4-3-3-2-2

21-15-9 (Cap 9 min)
Wallballs
DB snatch
DU

Baspass:

In 12 min
6-5-4-3-2-2-2 Front squat/Thruster

AMRAP 12 min
15 DU
10 Burpees
5 Ring row/Pull-ups

Weightlifting:

2 Push press 3x90e%
2+1 Clean+Jerk DRM; 4×85-90%
1+2 Clean pull+Floating clean pulls 4×90-95e%

Tisdag 5:e

WOD:

EMOM 10 min
O) 4-8 Strict leg raises
E) 4-8 Paused ring dips

In teams of two:
16 min Death by
A) Chest to bar pull-ups
B) Air bike Cal

(Alternate exercises, increase reps each minute. Athletes pick their start numbers)

Baspass:

EMOM 8 min
Head/Handstand against the wall

3 Rounds for total reps:
1 min Wall Balls
1 min KB High pulls
1 min Box Jumps
1 min Push Press
1 min KB Swing
1 min Rest

Powerlifting:

Powerlifting prep. for competition
(non-competitors welcome):
1) Warm up and strategies
2) Squats-, Benchpress- and Deadlift
trials and tryouts
3) Work on weakness

Gymnastik:

  • Fokus: TTB/Pullups/Muscle up

Onsdag 6:e

WOD:

AMRAP 8 min
3 HSPU
3 cleans
6 HSPU
3 cleans
9 HSPU
3 cleans
12 HSPU
6 cleans
15 HSPU
6 cleans..

In 20 min
5 sets of 10 DB snatch
then,
5 sets of 5+5 lunges

Weightlifting:

2 Hang snatch 4x90e%
3 Overhead squat DRM; 3×85-90%
4 rounds of
5+5 Barbell step-ups
8 Bent over rows

Torsdag 7:e

WOD:

00:00-10:00
5 rounds of
10 Toes to bar
20 DB Push press

15:00-25:00
5 rounds of
12 Burpee to plate
24 KB/DB Lunges

Baspass:

In 10 min
5 sets of 5 Hang clean

AMRAP 12 min
9 HR Push-ups
9 Hang clean
9 Front squats

Weightlifting:

Hang clean+push jerk 4x90e%
4×5 Deadlifts
5 rounds of
6 DB Power cleans
6 DB Press

Kettlebell

Technique: Jerk

EMOM 8 min
5 Two KB Jerk with 3 sec pause in receiving position

EMOM 10 min
E: 10 Two KB Clean and jerk (light weight)
O: 3 Two KB Clean and Jerk (heavy weight)

AMRAP 3 min
Two KB Bump

Fredag 8:e

WOD:

In 10 min
6-5-4-3-2-1
Front squats from the ground

00:00-08:00
8-16-32
Wall ball shots
Box jumps
KB swings/snatches

10:00-16:00
24-12-6
KB swings/snatches
Box jumps
Wall ball shots

Söndag 10:e

WOD:

EMOM 8 min
Head/Handstand against the wall

3 Rounds for total reps:
1 min Wall Balls
1 min KB High pulls
1 min Box Jumps
1 min Push Press
1 min KB Swing
1 min Rest