Vecka 26

Måndag 25:e

EMOM for 8 min
3 TnG Clean and jerk

For time (Cap 6 min)
80 Wallballs
30 Pull-ups

At 07.00 start:
4 Rounds for time (Cap 10 min)
18 Pistols
10 Power clean

Tisdag 26:e

EMOM 15 min
1) 1-3 Ropeclimbs
2) 1-8 Strict HSPU
3) 30s Hollow rocks/hold

AMRAP 9 min
1-2-3…
DB Squats
Burpee over DB
100m run after each round

Onsdag 27:e

AMRAP 7 min
Buy in: Both do 100m farmers walk
Then sync reps:
6 DB Deadlifts
12 Sit-ups (hands touch in the middle)

Rest 2 min

AMRAP 7 min (Share anyhow)
10-20-30….
DU
Ball over shoulder
DB Cleans

Rest 2 min

AMRAP 7 min
6 D-ball throw (1m)
20 Sync DB snatch

Torsdag 28:e

Hero WOD: ”Whitten”
5 Rounds for time (Cap = 40 min/end of class)
22 KB High swing
22 Box jumps
400m run
22 Burpees
22 Wallballs

Fredag 29:a

AMRAP 14 min
4 Strict Pull-ups
10 DB Step over
8 Toes to bar
20 DB STOH

E2M 12 min
3 TnG Snatch + 3 Hang snatch

Vecka 26

Måndag 25:e

AMRAP 12 min
200m run
16 Wallballs
8 Toes to bar

EMOM 8 min
4-8 str ring dips/push-ups

Tisdag 26:e

In 10 min
5 sets of 5 Push press

AMRAP 10 min
5 Push-ups
10 Lunges
15 Box jumps

Onsdag 27:e

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

AMRAP 10 min
Buy in: 600m run
7 Burpee to plate
10 DB Snatch

Torsdag 28:e

In 12 min
6-5-4-3-3-3 Clean

21-15-9
Front squat
KB Swings

Fredag 29:e

EMOM 12 min
4-8 HSPU/Ring dips

AMRAP 8 min
3-6-9-12…
Hang leg raises
Medball cleans
rest 2 min
AMRAP 2 min
6 DB GTOH
6 Burpees

Vecka 26

Måndag 25:e

6×1 Rack jerk

4×3 Clean pulls

4×16 Barbell step-ups

Torsdag 28:e

6×2 Snatch

5×5 Back squats

4 rounds
5 Strict pull-ups
5+5 DB press

Vecka 26

Veckans gymnastik:

Focus: TTB/Pullups/Muscle ups
Warm up and stretch 20 min

In 12 minutes
Skin the cat/Front lever/Back lever

In 20 minutes
TTB/Pullups/Muscle ups
(Choose one of them or work on a complex.)

Strength 12 minutes
Work 40 sec, rest 20 sec:
1. Wall climbs
2. Straight arm plate raises
3. Pistol rolls
4. Arch hold
5. Scapula push ups

Vecka 25

Måndag 18:e

EMOM 5 min
2 TnG Squat clean

Hero workout: ”Viola”
AMRAP 20 min
400m Run
11 Power snatch 42,5/30
17 Pull-ups
11 Power clean 42,5/30

Tisdag 19:e

0.00-07.00
Max time: Hang from bar. Everytime you break: 5 HSPU

07.00-09.00 – Rest

09.00-14.00
5 DB Burpees
30 DU

14.00-17.00 – Rest

17.00-24.00
8 DB Box step over
12 KB Snatch
16 Burpees

Onsdag 20:e

EMOM 12 min
A) 8 Front squats
B) 5-10 Ring dips

AMRAP 11 min
5-10-15…
Wallballs
Ball over shoulder
Lunges with plate OH

Torsdag 21:a

Tabata 8 min
A) Hollow hold
B) Farmers walk/hold

6 Rounds for time (Cap 16 min)
3 Bar MU/Chest to bar/Pull-ups
6 DB Squat clean thrusters
8 Devilpress
10 Renegade rows

Fredag 22:a

EMOM 24 min
1) 5-10 Box jump over + 10 KB Swing
2) 5 Thrusters + 5-10 Toes to bar
3) 30-70 DU
4) 4-8 Pistols + 10 STOH

Söndag 24:e

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

AMRAP 10 min
15 Box jumps
10 DB Lunges
5 HSPU/Push-ups

Vecka 25

Veckans gymnastik:

Focus: Handstand
Warm up and stretch 20 min

In 12 minutes:
Press against wall and/or from boxes

In 20 minutes:
Work on your handstand skills

Strength 12 minutes:
3×3 TGU
3×5 Y-outs
EMOM 5 min
15-30 sec L-sit

Vecka 25

Måndag 18:e

6×1 Snatch

4×6 Back squats

4 rounds
8 Renegade rows
6 Seated DB press

Tisdag 19:e

5x(1+2) Power clean+Pause jerk

4×3 Clean pulls

3x(4+4) Turkish get-up

Torsdag 21:a

5×3 Snatch balance

4×3 Snatch pulls

4×5+5 One arm DB row+press

Fredag 22:a, Midsommarafton

Inga ledarledda tyngdlyftningspass idag

Vecka 25

Måndag 18:e

In 10 min
6-5-4-3-3-3 Clean

3 Rounds
AMRAP 4 min
10 Pull-ups
10 Power clean
Max Burpees over bar
rest 1 min

Tisdag 19:e

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

AMRAP 10 min
15 Box jumps
10 DB Lunges
5 HSPU/Push-ups

Torsdag 21:a

For time (cap 20 min)
15-12-9-6-3-6-9-12-15
Thrusters
KB swings

Tabata
Sit-ups

Fredag 22:a, Midsommarafton

Inga ledarledda baspass idag

Vecka 24

Måndag 11:e

In teams of two
AMRAP 6 min
One athlete runs 200m. The other does as many reps as possible of double DB clean & jerks. Switch when run is complete.

Rest 2 min

In 6 min
Find 3RM Front squat for both athletes

Rest 2 min

AMRAP 6 min
2-4-6-8…
Devilpress
DB lunges
Share anyhow

Tisdag 12:e

EMOM 12 min
A) In 40s, 20 DU then max rep Toes to bar
B)In 40s, 5-10 Toes to bar then max rep DU

In 12 min
6 sets of 2-6 strict Pull-ups + 2-6 strict ring-dips

Onsdag 13:e

In 10 min
5×5 Deadlift

AMRAP 14 min
2 Power clean
12 Burpees over bar
22 Wallballs

Torsdag 14:e

EMOM 10 min
A) 30s Handstand
B) 30s Hollow hold

6 RFT (Cap 14 min)
5 Strict HSPU
10 Box jump over
20 DB Snatch

Fredag 15:e

AMRAP 7 min
3 Bar MU/Chest to bar/Pull-up
6 Ball over shoulder
12 KB Swing

Rest 2 min

AMRAP 7 min
2-4-6-8…
DB Squats
Broadjumps

Rest 2 min

AMRAP 7 min*
Max rep DB Burpee step-ups
*EMOM 4 alt renegade rows

Söndag 17:e

In 12 min
6-5-4-3-3-3 Deadifts

AMRAP 8 min
12 Shoulder to overhead
12 KB swings

Vecka 24

Måndag 11:e

AMRAP 20 min
400 m run
Max pull-ups

Tabata
Air squats

Tisdag 12:e

In 12 min
6-5-4-3-3-3 Deadifts

AMRAP 8 min
12 Shoulder to overhead
12 KB swings

Torsdag 14:e

EMOM 12 min
HSPU/Ring dips

AMRAP 9 min
10 Front squat
15 Burpee box jumps

Fredag 15:e

In 10 min
6-5-4-3-3-3 Push press

5 RFT (cap 12 min)
15 Air squats
10 Push-ups
10 Toes to bar