Vecka 31

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 31

Måndag 30:e

6x(1+1) Power snatch+Hang snatch

4×3 Snatch pulls

4 rounds
10 Reverse lunges
6 Strict pull-ups

Onsdag 1:a

6×1 Clean and jerk

5×3 Front squat

4×4 Push press

Vecka 31

Måndag 30:e

”Seven”
7 RFT
7 Push-ups/HSPU
7 Thrusters
7 Knees-to-elbows
7 deadlifts
7 Burpees
7 KB swings

Tisdag 31:a

EMOM 12 min
4-8 Pull-ups/Toes to bar

For time:
1 mile run
*In remaining time, 2RM clean

Onsdag 1:a

In 10 min
5 sets of 5 Squats

AMRAP 12 min
9 HR Push-ups
9 Hang clean
9 Box jumps

Torsdag 2:a

EMOM 12 min
4-8 Push-ups/Ring dips/HSPU

AMRAP 10 min
15 Wallballs
15 Toes to rings

Fredag 3:e

In 10 min
5 sets of 5 Shoulder to overhead

AMRAP 10 min
10-20-30.. DB snatch
15 Burpee box overs

Vecka 31

Måndag 30:e

EMOM 10 min
A) 30s Slamball walk
B) 30s Ball to shoulder
AMRAP 14 min
12 DB Lunges, regionals style (one overhead, one front racked)
30 Double unders
6 DB Burpees
60 Double unders

Tisdag 31:e

4 rounds of:
AMRAP 2 min
4 Burpee box jump
8 KB Snatch
Rest 1 min between AMRAPS
EMOM 15 min
A) 8-20 Push-ups
B) 5-10 V-ups
C) 3-8 Ring pull-ups

Onsdag 1:a

In teams of 2 (Cap 40 min)
”Karen”
150 Wallballs
”Grace”
30 Clean and jerks
”Fran”
21-15-9
Thusters
Pull-ups”Diane”
21-15-9
Deadlifts
HSPU

”Nancy”
5 RFT*
400m run
15 Overhead squats
*Both run 400m, share squats

Torsdag 2:a

In 12 min, 5 sets of:
6-8 DB/KB one arm overhead squats
5 Rounds for time (Cap 12 min)
24 KB Swing
12 Burpee to plate
6 DB Cleans

Fredag 3:e

EMOM 10 min
A) 1-3 Rope climbs
B) 2-6 Turkish get-ups
AMRAP 22 min
400m run
10 Toes to bar
10 DB Snatch
10 Box jump over
2 Squat snatch

Vecka 30

Måndag 23:e

Hero Wod: ”Jenkins”
In teams of 2
AMRAP 40 min 
50 Burpees
400m run
50 KB-swing (24/16)
400m run
50 Pull-ups
400m run
50 Push-ups
400m run
Spring tillsammans, dela resten fritt

Tisdag 24:e

EMOM 3 min
4 Deadlifts
1 min rest
EMOM 3 min
3 Hang power cleans
1 min rest
EMOM 3 min
2 Shoulder to overhead
AMRAP 13 min
10 Box jump overs
8 Push-ups
6 Deadlifts
2 TnG Squat clean (must be 2 reps touch and go for set to count)

Onsdag 25:e

4 Rounds for time (Cap 10 min)
60 DU
20 KB-snatch
EMOM 7 min
A) 30s Hollow rock/hold
B) 30s Bearhug hold
6 min Handstand practice

Torsdag 26:e

EMOM 14 min
A) 6-12 Pistols
B) 3-5 Strict HSPU
AMRAP 4 min
Max rep wallballs. Everytime you break = 5 Burpee to plate
Rest 2 min
AMRAP 4 min
Max rep HSPU. Everytime you break = 5 Burpee to plate

 

Fredag 27:e

6 min to find max: 1 Clean + 1 Thruster
AMRAP 18 min
200m run
10 Bar MU/CTB/Pull-up/Jumping CTB
10 One arm DB STOH
400m run
20 Pull-ups/Jumping CTB/Ring row
20 One arm DB STOH
600m run
30 Toes to bar
30 One arm DB STOH
(Start over)

Vecka 30

Focus: Flips
Warm up and stretch 20 min

In 12 minutes
Work on your handstand

In 20 minutes
Handspring/Flick-flack/Back flip/Front flip

Strength 12 minutes
EMOM 6 min
3 V-ups+4 tuck-ups+10 sec hollow hold

EMOM 6 min
5-15 wall runs

Vecka 30

Måndag 23:e

6×2 Rack jerk

4×4 Front squat

5×4 Clean pulls

Torsdag 26:e

6×1 Snatch

5×5 Back squat

4 rounds
8 Renegade rows
8 Ring dips/push-ups

Vecka 30

Måndag 23:e

EMOM 12 min
4-8 Pull-ups/Toes to bar

AMRAP 10 min
5 Shoulder to overhead
10 Front squats
15 Burpees

Tisdag 24:e

In 12 min
6 sets of 5 deadlifts

21-15-9
Box jumps
Slamball over shoulder

Onsdag 25:e

EMOM 12 min
4-8 Push-ups/Ring dips/HSPU

AMRAP 8 min
30 Wallballs
15 Toes to rings

Torsdag 26:e

In 10 min
5-4-3-2-1 Clean

5 Rounds for time
400m run
12 Cleans

Fredag 27:e

EMOM 8 min
4-8 Pull-ups

AMRAP 10 min
5 Pull-ups
10 DB push press
15 DB front squats

Vecka 29

Måndag 16:e

Hero WOD: ”Niklas legz”
AMRAP 11 min
1-2-3-4…
Strict HSPU
Bar muscle up/CTB/Pull-ups
Deadlift (DB/Bar/KB)

In 13 min
10-8-6-4-2-2
Power clean

Tisdag 17:e

EMOM 10 min
A) 1-5 Wall walks
B) 30s Front rack KB carry

”Annie loves Randy” (Cap 14 min)
50-40-30-20-10
DU
Situps
15 Power snatches after each round.

Onsdag 18:e

3 Rounds for time (Cap 6 min)
16 Front squats
8 Bar facing burpees

EMOM 18 min
1) 6 DB box step over
2) 6 DB strict press
3) 6 TTB

Torsdag 19:e

Hero WOD: ”Glen” (Cap 45 min)
30 Clean and jerk 60/42.5
1 mile run
10 Rope climbs
1 mile run
100 Burpees

Fredag 20:e

E2M 14 min
30 sec Handstand/Headstand/Wallstand (1 try) + 10 alt DB lunges
(rest remaining time)

AMRAP 10 min
21 KB-swings
15 DB snatch
9 Pull-ups

Vecka 29

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