Vecka 44 – ”Mixed games week”

Måndag 29:e

Games 2008
5 rounds for time (Cap 8 min)
5 Deadlifts
10 Burpees

EMOM 8 min
A) 6-12 Chest to bar/pull-ups
B) 6-12 Push-ups

Rest 2 min

EMOM 8 min
A) 6-12 Seated DB Press
B) 6-12 DB Rows/arm

Tisdag 30:e

E2M for 10 min
1 Power clean + 4 Frontrack lunges + 1 Shoulder to overhead

Games 2017
10 Rounds for time (Cap 14 min)
9 Thrusters (heavy)
35 Double unders

Onsdag 31:a

Games 2013
For time (Cap 5 min)
21 Medball situps
15 Snatches
9 Burpees over box (highest, get over anyhow)

EMOM 20 min
A) 10-30s Handstand practice
B) 4-8 Toes to bar
C) 10-30s Hollow hold
D) 4-8 Good mornings

Torsdag 1:a

In 6 min
3×4 KB/DB Overhead squat per arm (increassing weight if possible)

Games 2016
For time (Cap 20 min)
15 Back squats (from floor)
20 Bar facing burpees
6 HSPU
18 Front squats (lower weight)
20 bar facing burpees
4 HSPU
21 Overhead Squats (lower weight)
20 Bar facing burpees
2 HSPU

Fredag 2:a

Games 2011
For time (Cap 11 min)
5-4-3-2-1*
Rope climbs/Strict pull-ups
Clean and jerk

*Increase clean and jerk weight every round

AMSAP 3 min (As Many Seconds As Possible)
Plate overhead hold  – Hang from bar – Plank
Break = 5 V-ups

Rest 2 min

AMSAP 3 min
Hang from bar
Break = 5 V-ups

Rest 2 min

AMSAP 3 min
Plank
Break = 5 V-ups

Lördag 3:e

In teams of two (Cap 30 min)
30 Sync Lunges with KB goblet hold
40 Wallballs each
30 HSPU (share anyhow)
40 Wallballs each
30 Sync Lunges with KB goblet hold
then,
3 Rounds
30 Sync Goblet squats
30 Sync Burpees over KB

Söndag 4:e

”Hulk Hogan”
E2M for 20 min
5 Power cleans
3 Strict pull-ups
7 Burpees

8 min
Work on weakness

Vecka 44

Måndag 29:e

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

5 Rounds for time (cap 8 min)
5 Deadlifts
10 Burpees

Tisdag 30:e

In 8 min
5-5-5-5 Shoulder to overhead

AMRAP 12 min
9 Thrusters
35 Double-unders

Onsdag 31:a

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

AMRAP 7 min
21 Wallballs
15 DB Snatch
9 Box jumps

Torsdag 1:a

In 10 min
Build to max Slamball to height

AMRAP 16 min
30 Air squats
20 Burpees over bar
10 DB Push press

Fredag 2:a

For time (cap 15 min)
25-20-15-10-5
Clean
Jumping pull-ups

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

Vecka 44

Måndag 29:e

6×2 Positionsträning clean, 2s paus i position 1,2,3

4×6 Clean deadlift

4×5 Push press

4×8 Good morning

Tisdag 30:e

6×3 Power snatch

5×4 Snatch pulls bockar

5×4 Jump with BB

Torsdag 1:a

2×6 Positionsträning clean 2s paus i position 3,4,5

4×6 Back squat

5x 3-jump

4×6 “Squat snatch press”

Fredag 2:a

6×3 Snatch bockar

4×6 Front squat, 3s paus i botten

4×10 Jack-knifes

Vecka 43

Måndag 22:a

EMOM 12 min
A) 4-12 Pistols
B) 2 Strict/deficit HSPU

EMOM 12 min
1) 30 sec Hang squat clean
2) 30 sec DB Shoulder to overhead
3) 30 sec Bar-facing burpees/Lateral burpee over bar

Tisdag 23:e

00:00-02:00: 1 max set of kipping pull-ups
00:00-03:00: Rest
03:00-08:00: EMOM 50% of max set kipping pullups
08:00-10:00: Rest
10:00-24:00:
AMRAP
6 Renegade row
12 Box jump over
24 KB High swing

Onsdag 24:e

3 Rounds for time (Cap 6 min):
20 Wallballs
60 DU

In 8 min
4 sets of: 5 KB Snatch + 5 KB Overhead squats

Rest 2 min

In 8 min
4 sets of: 5 Double KB Clean + 5 KB Front squats

Torsdag 25:e

AMRAP 30 min
10 Vanmakers
20 Burpee box jumps (high)
30 1-arm DB Hang clean and jerk
40 DB Deadlifts
50 DB Box step over

Fredag 26:e

E2M 14 min
5-10 Strict leg raises + 5-10 Ring rows

AMRAP 11 min
3-6-9-12…
Toes to bar
Clean and jerk

Söndag 28:e

Hero wod ”Mcghee”
AMRAP 30 min
5 Deadlifts
13 Push-ups
9 Box jumps

Vecka 43

Måndag 22:a

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

AMRAP 10 min
3 Slamball clean
6 Deadlifts
6 Burpees over bar

Tisdag 23:e

In 10 min
4-4-4-4-4 Squats/Front squats

AMRAP 12 min
8 DB Clean
12 Box jumps
16 KB Swing

Onsdag 24:e

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

3 Rounds for time (Cap 6 min)
20 Wallballs
60 Double-unders

Torsdag 25:e

AMRAP 20 min
10 Push-ups
20 Burpee boxjumps
30 KB Clean (and jerk)
40 KB deadlifts
50 Box step over

Fredag 26:e

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

AMRAP 8 min
3-6-9-12..
Toes to rings
Shoulder to overhead

Vecka 43

Måndag 22:a

6×2 Positionsträning snatch, 2 sek paus i position 1,2,3

6×3+3 Snatch balance+Overhead squat

5×4 Back squat

5x 3-jump

Tisdag 23:e

6×3 Power clean

5×5 Clean deadlift

5×4 Push press

Torsdag 25:e

6×2 Positionsträning snatch, 2 sek paus i position 3,4,5

5×4 Snatch pulls bockar

5×4 Front squat

4×10 Jack-knifes

Fredag 26:e

6×3 Clean bockar

6×3 Rack jerk

8×1 High box jump

Vecka 42

Måndag 15:e

In teams of two
8 min to find 2RM Overhead squats, both athletes

Rest 2 min

AMRAP 20 min (every other round each, scale accordingly)
8 Burpee box jump
12 Front squats
40 Double unders

Tisdag 16:e

E2M 10 min
6-8 Kb/Db Deadlifts + 8-12 Toes to bar

AMRAP 5 min
7 Pull-ups
4 Power clean

Rest 2 min

In 5 min: Find 1 RM power cluster (clean+push press in one motion)

Rest 2 min

AMRAP 5 min
7 Pull-ups
4 Power clean

Onsdag 17:e

EMOM 12 min
A) 10-30s Handstand walk practice (walk, shoulder taps, wallstand etc)
B) 10-30s 90 Degrees against wall with 1 or 2 Kb in frontrack

5 Rounds for time of (Cap 12 min):
3 Ball over shoulder
4 Burpee over ball
5 Devilpress

Torsdag 18:e

EMOM 16 min
1) 1-2 Rope climbs
2) 30s Bearhug hold
3) 1-4 High box jumps
4) 30s Waiters hold
5) 2 Turkish get up
6) 30s Farmers hold
7) 2-4 Strict toes to bar
8) 30s Plank

AMRAP 8 min
2 HSPU
4 Heavy DB snatch
8 Box jump over

Fredag 19:e

4 Rounds for time (Cap 10 min):
50 Double unders
5-4-3-2 Squat snatch
*Increasing weight on the snatches

EMOM 5 min
4 Squat clean

Rest 2 min

EMOM for 5 min
2 Squat clean

Söndag 21:a

In 8 min
Work on weakness

Hero wod ”Danny”
AMRAP 20 min
30 Box jumps
20 Push press
30 Pull-ups

Vecka 42

Måndag 15:e

In 8 min
5-5-5-5 Shoulder to overhead

AMRAP 15 min
8 Burpee box jumps
12 Front squats
40 DU

Tisdag 16:e

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

AMRAP 9 min
5 Pull-ups
7 Clean

Onsdag 17:e

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

5 Rounds for time (Cap 12 min)
5 Slamball clean
7 Burpee over ball
9 KB Swings

Torsdag 18:e

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

AMRAP 8 min
2 Push-ups/HSPU
4 DB snatch
8 Box jumps

Fredag 19:e

In 8 min
4-3-2-2-2 Clean

For time (Cap 15 min)
(27-)21-15-9
Row
Thrusters

Vecka 42

Måndag 15:e

6×2 Snatch

6×2 Clean & jerk

5×2 Snatch pulls

5×4 Jump with bb

Tisdag 16:e

6×2+2 Clean+jerk

6×2+2+2 Press+push press+push/split jerk

6×6 Front squat

Torsdag 18:e

6×1 Snatch

6×1 Clean & jerk

5×4 Clean pulls

4×12 Jackknife

Fredag 19:e

6×2 Clean & jerk

6×1 Back squat

3×10 Overhead squat

3×10 Good morning

Vecka 41

Måndag 8:e

In 12 min do 5 sets of
2 Touch and go squat snatch + 2 hang power snatch

AMRAP 13 min
10 Toes to ba
5 Burpee over bar
10 Deadlifts
5 Burpee over bar

Tisdag 9:e

15-12-9 (Cap 6 min)
Thrusters
KB Swing

EMOM 20 min
1) 5-6-7-8-9 HSPU (add one rep each round)
2) 8 Barbell bent over rows
3) 60s Farmers walk
4) Rest

Onsdag 10:e

EMOM 5 min
2 Front squats

“The Ghost”
6 Rounds of
1 min Row for cals
1 min Burpee s for reps
1 min DU for reps
1 min Rest

Torsdag 11:e

EMOM 16 min
1) 6 Power clean
2) 6 Frontrack lunges

AMRAP 8 min
2-4-6-8…
Ball over shoulder
Wallballs

Fredag 12:e

12-9-6 (Cap 7 min)
Power snatch
Bar MU/CTB/Pull-ups/Toes to bar

Vila 2 min

21-15-9 (Cap 7 min)
Power snatch (lighter weight)
CTB/Pull-ups/Toes to bar/Ring rows

Double tabata
1) Flutterkicks/Hollow
2) Climbing plank (on elbows, to straight arm plank, back to elbows, rinse and repeat)

Söndag 14:e

”Chelsea”
EMOM* 30 min
5 Pull-ups
10 Push-ups
15 Airsquats

*All of these three excersises in one minute, scale reps and movements accordingly. Example 1: 7 Ring row/7 Push-up on box/15 Air squat. Example 2: 10 J-Pull-up/10 Push press/10 Lunges.
Try to get at least 5-10 seconds of rest every minute