Vecka 40

Måndag 1:a

EMOM 8 min
3 DB Strict press + 20-30s Farmers walk

AMRAP 16 min
3 Ball over shoulder
9 DB Squats
15 Burpee to plate
*E4M 2 Wallwalks (start at 0.00)

Tisdag 2:a

In 12 min, do 6 sets of:
3 Bar MU/CTB + 3 Pull-ups + 3 Toes to bar UB. *Scale reps and excercises accordingly

AMRAP 4 min
6 KB Snatch
8 Gobletsquat-hold lunges

Rest 2 min

AMRAP 4 min
6 Hand release push-ups
8 DB/KB Deadlifts

Onsdag 3:e

EMOM 15 min
A) 6 Overhead squat/Front squat
B) 6 Ring/box dips
C) 6 Renegade rows

30-20-10 (Cap 11 min)
Shoulder to overhead
Weighted situps
Double unders (reps x3)

Torsdag 4:e

In teams of two (Cap 30 min):
Sync reps
9-15-21
Thrusters
Bar facing burpees

Share anyhow
50 Wallballs
30 Power cleans
50 Wallballs
20 Power cleans
50 Wallballs
10 Power cleans

Share anyhow
100 Toes to bar
100 Burpee boxjump over

Fredag 5:e

15-12-9 (Cap 8 min)
Chest to bar pull-ups/pull-ups
DB Cleans

E2M for 16 min
30s KB Frontrack hold + 5 KB Clean & jerk

Söndag 7:e

”Fight gone worse”
5 Rounds of
1 min per station
Wallballs
Sumo deadlift high pull
Boxjump
Push press
Burpees
Rest 1 min between rounds

Vecka 40

Måndag 1:a

6×3 hang clean

5×3 clean pulls

6×2 back squat

4×10 good morning

Tisdag 2:a

6×2+2+2 high+middle+low hang snatch

5×3 snatch deadlift

5×4 push press

Torsdag 4:e

6×2 low hang clean & jerk

6×2 front squat

5×3 clean deadlift

4×8 ttb

Fredag 5:e

6×2+2 power snatch+snatch

6×2+2 snatch balace+over head squat

5×5 jump with bb

Vecka 40

Måndag 1:a

In 8 min
4-4-4-4 Squats

AMRAP 14 min
6 Slamball clean
9 Front squat
12 Burpee box jump

Tisdag 2:a

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

AMRAP 8 min
8 Kettlebell Swing/Snatch
8 Lunges anyhow

Onsdag 3:e

In 10 min
5-5-5-5-5 Shoulder to overhead

For time (cap 11 min)
30-20-10
Shoulder to overhead
Toes to rings
Double-unders

Torsdag 4:e

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

For time (cap 10 min)
30 Wallballs
20 Power cleans
30 Wallballs
15 Power cleans
30 Wallballs
10 Power cleans

Fredag 5:e

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

21-15-9 (cap 8 min)
Jumping pull-ups
DB Thrusters

Vecka 39

Måndag 24:e

EMOM 14 min
A) 2-8 x 3-5 sec L-hang from bar (raise legs, hold 3-5s, lower =1 rep)
B) 5+5 DB 1-arm Push press

AMRAP 10 min, switch between:
Even minutes:
5 DB Clean and jerk
5 Burpee over DB
Odd minutes:
10 KB Swing
5 Goblet squats

Tisdag 25:e

EMOM 6 min
6 Deadlifts

AMRAP 20 min
6 DB Box step over
12 DB snatch
24 Wallballs
48 DU

Onsdag 26:e

3 Rounds for time (Cap: 6 min)
5 Power snatch
10 Pull-ups

E2M for 18 min
10 Toes to bar + 10 HSPU + 1-3 Rope climbs

Torsdag 27:e

In 12 min do 6 sets of:
2 Touch and go squat clean + 2 Shoulder to overhead

AMRAP 6 min
4 Thrusters
8 Boxjump over
Into:
AMRAP 6 min
4 HSPU
8 Power clean

Fredag 28:e

EMOM 10 min
A) 2 Turkish get up
B) 20-40s Bearhug hold

AMRAP 14 min
6 Burpee ball over bar (Throw ball over, do burpee over bar =1 rep)
9 Deadlifts
12 KB Clean
E2M 3 MU/Bar MU/Chest to bar/Pull-up/Negative pull-up

Söndag 30:e

AMRAP 14 min
50 DU
40 Toes to bar
30 Wallball shots
20 Cleans
10 Pull-ups

EMOM 6 min
Work on weakness

4 rounds, not for time of:
Max rep push-ups
15 2xDB push press 15/10kg
Max rep band pull-aparts
60-90s rest

Vecka 39

Måndag 24:e

6×2 snatch

6×2 clean+jerk

5×3 snatch pulls

5×4 jump with bb

Tisdag 25:e

6×2+2 clean+jerk

6×2+2+2 press+push press+push jerk

6×3 front squat

5×5 bellyback

Torsdag 27:e

6×2 snatch

6×2 clean & jerk

5×3 clean pulls

4×12 jackknifes

Fredag 28:e

6×2+2 power clean+jerk

6×3 paused backsquat

5×5 overhead squat

Vecka 39

Måndag 24:e

In 10 min
5 sets of 4 Deadlift

AMRAP 14 min
6 Burpee over bar
9 Deadlifts
12 KB swing
*Every 2 min: 3 Pull-ups

Tisdag 25:e

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

21-15-9
Front squat
Toes to rings

Onsdag 26:a

AMRAP 20 min
6 DB box step over
12 DB snatch
24 Wallballs
48 DU

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

Torsdag 27:e

In 15 min
Build to 1RM Clean
or
Every 90 sec: 3 Clean

AMRAP 8 min
5 Power clean
10 Pull-ups

Fredag 28:e

EMOM 10 min
4-8 Pull-ups/Toes to rings/bar

AMRAP 6 min
4 Thrusters
8 Boxjumps

1 min rest

AMRAP 6 min
4 HSPU/Push-ups
8 Deadlifts

Vecka 38

Måndag 17:e

In teams of two:
AMRAP 20 min
40 Air squats
30 KB Swings
20 DB Shoulder to overhead
10 Burpee box jump
5 Strict pull-ups
Partner A does 40 air squats. Partner B does 30 kb swings. Partner A does 20 DB STOH and so on.

Rest 3 min

AMRAP 5 min
DB box step overs
*Partner not working must hold plank position for reps to count

Tisdag 18:e

E2M 12 min
2 Power clean + 2 Front squats + 2 Thrusters

AMRAP 12 min
22 Wallballs
16 DB Snatch
10 Push-ups

Onsdag 19:e

2 Rounds for time of (Cap 5 min)
10 Toes to bar
10 Devilpress

EMOM 20 min
1) 3-5 deficit HSPU/HSPU/Strict shoulder press
2) 10-30s support hold on rings/box
3) 20-40s Flutterkicks
4) Rest

Torsdag 20:e

Hero WOD “Tommy Mac” (Cap 35 min)

2 Rounds for time of: 
12 Burpees
12 Thrusters
12 Burpees
12 Power snatch
12 Burpees
12 Push jerks
12 Burpees
12 Hang squat cleans
12 Burpees
12 Overhead squats

Fredag 21:a

AMRAP 5 min
2-4-6-8….
Bar MU/CTB/Pull-up
DB Lunges

Rest 5 min

AMRAP 5 min
2-4-6-8…
Chest to bar/Pull-up/Jumping chest to bar
Ball squats

Rest 5 min

AMRAP 5 min
2-4-6-8….
Pull-ups/Jumping chest to bar/Kipping ring rows
Ball over shoulder

Söndag 23:e

”Comptrain Open test”

AMRAP 20 min
50 Wallball Shots
50 Double-Unders
40 Box Jumps
40 Toes-to-Bar
30 Chest-to-Bar Pull-ups
30 Burpees
20 Power Cleans
20 Jerks
10 Power Snatch
10 R-Muscle ups

EMOM 8 min
Work on weakness

Vecka 38

Måndag 17:e

AMRAP 5 min
2-4-6-8….
Pull-ups
DB lunges

Rest 5 min

AMRAP 5 min
2-4-6-8…
Jumping pull-ups
Front squat

Rest 5 min

AMRAP 5 min
2-4-6-8….
Ring row
Slamball clean

Tisdag 18:e

In 10 min
6-5-4-3-3-3 Shoulder to overhead

AMRAP 15 min
40 Airsquats
30 Kb swing
20 DB shoulder to overhead
10 Burpee box jumps

Onsdag 19:a

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

AMRAP 12 min
22 Wallballs
16 DB snatch
10 Push-ups

Torsdag 20:e

In 15 min
6-5-4-3-3-3 Clean

AMRAP 8 min
4 Toes to rings
8 Deadlifts
12 Double-unders

Fredag 21:e

2 Rounds for time (cap 30 min)
12 Burpees
12 DB Thrusters
12 Burpees
12 DB Powersnatch
12 Burpees
12 DB Pushjerks
12 Burpees
12 DB Hang squat cleans
12 Burpees
12 DB Front squats

Vecka 38

Måndag 17:e

6×3 hang clean

5×4 clean pulls

6×4 paused front squat

3×15 jackknifes

Tisdag 18:e

6×3 power snatch

6×2 snatch

4×8 belly back

5x 3-jumps

Torsdag 20:e

6×3 low hang clean

5×4 clean deadlift

6×4 back squat

5×5 press

Fredag 21:e

6×3 reverse power snatch

5×3+3 snatch balance+over head squat

4x 6+12 pull-ups+push-ups