Vecka 35

Måndag 27:e

5x(1+2) Power snatch+snatch balance

4×3 Snatch pull

4×16 Barbell step-ups

Tisdag 28:e

5×1 Clean and jerk

4×3 Front squat

4 rounds
5 strict pull-ups
5 DB press

Torsdag 30:e

5×1 Snatch

5×5 Back squat

2×20 Reverse BB lunges

Fredag 31:a

5x(2+1) Hang clean+jerk

4×3 Clean pull

3x(4+4) Turkish get-up

Vecka 35

Måndag 27:e

EMOM 10 min
HSPU and/or Push-ups/Ring dips

AMRAP 5 min
15 Toes to rings
10 Ground to overhead
rest 1 min
AMRAP 5 min
5 Burpee box overs
10 OH/Front squats

Tisdag 28:e

In 10 min
5 sets of 3 reps
Snatch/Shoulder to overhead

For time (cap 10 min)
(11-)9-7-5(-3)*
Pull-ups
Power Snatch/Thruster

*Add rounds if you want to

Onsdag 29:a

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

AMRAP 10 min
3 Clean
4 HSPU

Torsdag 30:e

In 12 min
6 sets of 5 Squats

AMRAP 7 min
7 Deadlifts
14 Pistol squats
21 Double-unders

Fredag 31:e

00:00-15:00
”Helen”
400m run
21 KB Swings
12 Pull-ups

15:00-25:00
1RM Ground to overhead OR
EMOM 1-3 Ground to overhead

Vecka 35

Måndag 27:e

2010 Games week

”Amanda at the bar” (Cap 7 min)
9-7-5
Bar Mu/Chest to bar pull-ups
Squat snatch

EMOM 16 min
A) 3-8 Negative ring pull-ups
B) 5-15 Toes to bar

Tisdag 28:e

2010 Games week

In 11 min, perform 5-6 sets of
1 Hang power clean + 1 Front squat + 1 Hang power clean + 1 Front squat

7 Rounds for time of: (Cap: 13 min)
3 Cleans
4 Deficit HSPU

Onsdag 29:a

2010 Games week

EMOM 7 min

30s Hollow rocks

Rest 2 min

EMOM 7 min
30s 2KB Front rack hold

AMRAP 7 min
7 Deadlifts
14 Pistols
21 DU

Torsdag 30:e

2010 Games week

”Pyramid double Helen” (Cap 24 min)
1200m run
63 KB Swing
36 Pull-ups
800 m run
42 KB Swing
24 Pull-ups
400m run
21 KB Swing
12 Pull-ups

At 24:00:
6 min to find max: Ground to overhead

Fredag 31:e

2010 Games week

0:00-07:00
30 HR Push-ups
21 Overhead squats/Front squats
07:00-09:00: Rest
09:00-16:00
30 Toes to bar
21 Ground to overhead
16:00-18:00: Rest
18:00-28:00
5 Burpee box jump over (high)
3 Rope climbs

Vecka 34

Måndag 20:e

5×1 Clean and jerk

4×5 Front squat

5×5 Push press

Tisdag 21:a

5x(1+1+1) Snatch DL+Low hang snatch+Hang snatch

5×3 Snatch pull

2×20 Reverse BB lunges

Torsdag 23:a

6×2 Rack jerk

4×3 Clean pull

4×16 Barbell step-ups

Fredag 24:e

5×1 Snatch

4×4 Back squat

4 rounds
5 strict pull-ups
5 DB press

Vecka 34

Måndag 20:e

In 10 min
5 sets of 5 Front squats

AMRAP 12 min
5-10-15.. DB Shoulder to overhead
5-10-15.. Toes to rings
8 Ball over shoulder

Tisdag 21:e

AMRAP 18 min
Buy in: 1 mile run
then,
10 KB Snatch
20 Goblet squats
30 KB High swing

EMOM 6 min
4-8 Push-ups/Ring dips

Onsdag 22:a

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

AMRAP 10 min
5 Pull-ups
10 Burpees
25 DU

Torsdag 23:e

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

AMRAP 9 min
4-8-12…
DB Clean and jerk
DB Lunges/Squat

Fredag 24:e

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

5 RFT (cap 12 min)
16 Burpee box overs
8 Deadlifts

Vecka 34

Måndag 20:e

Pick your poison:
1 mile run or 100 burpees
then,
5 Rounds of
10 KB Snatch
20 Goblet squats
30 KB High swing
then,
Choose A or B as AMRAP for the remaining time
A) 400m run, 8 Devilpress, 16 DB Shoulder to overhead, 8 DB Clean
B) 15 Burpee to plate, 100m farmers carry, 15 DB Snatch, 100m sprint

Tisdag 21:e

EMOM 14 min
A) 4-10 Negative Pull-ups
B) 8 Seated DB Press

AMRAP 10 min
5 Bar-MU/CTB/Pull-up/etc
50 DU

Onsdag 22:e

In 10 min find max of the complex:
1 Squat clean + 1 Front squat + 1 Hang squat clean

EMOM 14 min
A) 30s max Clean and jerk
B) 30s DB/KB Lunges

Torsdag 23:e

In teams of two
AMRAP 6 min
10 DB Shoulder to overhead
10 DB Box step overs
Share anyhow, partner must do bearhug hold with ball for reps to count

Rest 2 min

6 min to find max for both of:
2 Power snatch + 2 Hang snatch

Rest 2 min

AMRAP 6 min
DB thrusters
Partner must hang from bar for reps to count

Fredag 24:e

0.00-.05.00
Plank (every time you break = 5 Ball over shoulder)
05.00-07.00 Rest
07.00-12.00
Handstand (every time you break = 5 Ball squats)
12.00-17.00: Rest
17.00-24.00:
AMRAP 6 HSPU, 12 Toes to bar

Vecka 33

Måndag 13:e

E2M for 10 min
5 Power clean and push jerk

AMRAP 14 min
12 CTB/Pull-ups
8 Hang squat clean
200m run

Tisdag 14:e

EMOM 24 min
1) 1-2 Rope climbs
2) 8-12 TTB
3) Max burpee boxjump over
4) Rest

Onsdag 15:e

In 12 min
6 sets of 5 DB rows + 5 DB strict press

3 Rounds of
AMRAP  3 min (1 min rest between rounds)
Buy in: 50 DU
8 DB lunges
8 DB snatch

Torsdag 16:e

0.00-09.00:
4 Burpee ball over box
16 KB swings
09.00-12.00: Rest
12.00-17.00
Find 3RM deadlift
17.00-20.00: Rest
20.00-25.00:
5 Ball to shoulder
10 Deadlift

Fredag 17:e

EMOM 12 min
A) 3-5 HSPU
B) 20-30 sec L-sit

AMRAP 12 min 
6 Clusters
6 Parallell burpee over bar
6 Power snatch
6 Parallell burpee over bar

Vecka 33

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