Vecka 48

Måndag 26:e

EMOM 15 min
1) 3 Strict HSPU
2) 40-60s plank with one foot elevated, switch mid working time
3) Rest

AMRAP 9 min
5 Push press
10 Deadlifts
15 Jumps over bar

Tisdag 27:e

In teams of 2
Team series 2018
AMRAP 7 min
Max rep sync Bar facing burpee over bar

Rest 2 min

3 rounds for time (Cap 7 min)
20 Sync squat cleans (Heavier for both athletes at each round)

After 7 min, rest 2 min

AMRAP 7 min
50 DU (each)
15 Sync DB OH lunges (1-arm)

Onsdag 28:e

E2M for 10 min
1-3 Strict toes to bar + 5-10 Kipping toes to bar

7 Rounds for time (Cap 14 min)
3 Bar-mu/Chest to bar
7 Thrusters

Torsdag 29:e

EMOM 5 min
3 Power snatch + 2 Hang power snatch

Rest 2 min

AMRAP 5 min
2-4-6-8…
Sumo deadlift high pull/clean high pulls
Box jump

Rest 2 min

EMOM 5 min
3 Powersnatch + 2 Hang power snatch

Rest 2 min

AMRAP 5 min
2-4-6-8…
Sumo deadlift high pull/clean high pulls
Box jump

Fredag 30:e

For time (Cap 30 min or 5 min before next class starts)

2 Rounds of
30 DB 1-arm hang power clean and jerk
20 Wallballs
then,
21-15-9
Ball over shoulder
Burpee over ball

10-15-20
HSPU
Ball squats

5 Rounds of
3 Strict pull-ups
20 KB swings
60 DU

Lördag 1:a

In teams of 2, share anyhow
AMRAP 25 minute
20 Goblet squats
20 Burpee box jumps
20 Weighted sit-ups/Toes to bar
20 KB Snatch

6 min work on weakness

Söndag 2:a

”Stan Lee tribute wod 1922-2018” (Cap 90 min)
In teams of 2
”Thor”
4 rounds each
16 DB snatch
8 DB hang clean n jerk

”Cap America”
4 rounds each
14 DB OH lunges
8 plate situps

”Black Widow”
4 rounds each
12 Toes to bar
6 Slamball push-ups

”Iron Man”
4 rounds each
10 Pull-ups
5 Deadlifts

”Black Panther”
4 rounds each
8 Burpee tuck jumps
4 Strict HSPU

”Hulk”
4 rounds each
6 Slamball clusters
3 Power cleans

”Spiderman”
4 rounds each
4 Bar mu/Chest to bar
2 Wallclimbs

Vecka 48

Måndag 26:e

6×2+1 Snatch pull+snatch

6×6 OH-squat

4×3+3 Press+push press

Tisdag 27:e

5×2+3 Clean+jerk

4×2+3 Low hang clean deadlift+Clean deadlift

5×3 Jump with BB

Torsdag 29:e

5×3 Snatch från bockar

4×3 Negativa back squat

5×6 Good morning

Fredag 30:e

5×2+2 Cleanpull+hang clean

4×3 Front squat 3s paus i botten

3×10 Jack-knifes

Vecka 48

Måndag 26:e

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

AMRAP 9 min
5 Push press
10 Deadlifts
15 Burpees over bar

Tisdag 27:e

In 6 min
Build to a heavy clean
reset 1 min
EMOM 8 min
2-4 Clean

AMRAP 8 min
25 Double-unders
16 DB Wakling lunges

Onsdag 28:e

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

AMRAP 9 min
3 Pull-ups
7 Thrusters

Torsdag 29:e

In 12 min
4-4-4-4-4-4 Squats

2 Rounds
AMRAP 5 min
2-4-6-8..
DB Snatch
Box jumps
Slamball cleans
2 min rest

Fredag 30:e

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

For time (cap 15 min)
5 Rounds
20 KB Swings
20 Wallballs

Vecka 47 – Hero week

Måndag 19:e

In teams of 2:
AMRAP 30 min (share anyhow)
”The Don”
66 Deadlifts
66 Box jumps
66 KB Swings
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters
66 Wallballs
66 Burpees
66 Double-unders

Tisdag 20:e

Five rounds of:
30s on 30s off
90 Degrees against wall with KB in frontrack

”The Chief”
5X3 min AMRAPs
3 Power clean
6 Push-ups
9 Air squats
Rest 1 min between rounds

Onsdag 21:a

”Randy”
For time (Cap 7 min)
75 Power snatch (20/35kg)

EMOM 16 min
A) 8 DB Curl to press
B) 4 High box jumps

Torsdag 22:a

”Josh”
For time (Cap 13 min)
21 Overhead squats
42 Pull-ups
15 Overhead squats
30 Pull-ups
9 Overhead squats
18 Pull-ups

EMOM 10 min
A) Work on weakness
B) DB Row + DB Push-ups

Fredag 23:e

”JT”
21-15-9
HSPU
Ring dips
Push-ups

EMOM 6 min
6-10 Box step ups

Rest 1 min

EMOM 6 min
6-12 Lunges (heavy)

Lördag 24:e

”Boxed while throwing up”
In teams of 2: (Cap 30 min)
10 Rounds (5 rounds each. Do 1 round then switch)
5 Deadlifts
10 Lateral burpee over bar

then,

50-50-50
Wallballs
40-30-20
Pull-ups
Share anyhow. Resting athlete holds slamball

then,

9 Rounds of (share anyhow)
7 Squat cleans (heavy)
8 Burpee box jump (high)

Söndag 25:e

”Cindy XXX”
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
Etc etc

8 min work on weakness

Vecka 47

Måndag 19:e

In 15 min
5-4-3-2-2-2 Front squats/Squats

AMRAP 8 min
21 KB Swings
15 Wallballs
9 Toes to rings

Tisdag 20:e

Five rounds
AMRAP 3 min
3 Power clean
6 Push-ups
9 Air squats

1 min rest

Onsdag 21:a

For time (Cap 20 min)
100 DB snatches
80 Cal row
60 Burpees over DB
40 Pull-ups

Torsdag 22:a

In 12 min
5-5-5-5-5-5 Shoulder to overhead

AMRAP 10 min
10 Double-unders
7 Squat anyhow
4 Slamball throws

Fredag 23:e

21-15-9 (cap 10 min)
Deadlifts
Handstand Push-ups

EMOM 12 min
Even) 4-8 Strict ring row
Odd) 4-8 Box step ups/reverse lunges

Vecka 47

Måndag 19:e

6×3 Hang clean

6×3 Rack jerk

6×6 Front squat

Tisdag 20:e

6×3 Low hang snatch

4×8 Good morning

10×1 High box jump

Torsdag 22:a

5×3+3 Clean+jerk

5×3 Low hang clean pulls

5×3 Push press

3×12 Jack-knifes

Fredag 23:e

6×3 Power snatch bockar

5×3 Snatch pulls bockar

4×3 Back squat 3sek paus ibotten

Vecka 46

Måndag 12:e

EMOM for 10 min
A) 8 Arnoldpress
B) 8 DB rows (Heavy)

E2M 16 min
0-2 etc) 30-20-10-5 Snatch*
2-4 etc) Rest
*Heavier snatch every round
You have 2 minutes to complete the snatches. Rest 2 minutes and increase weight for the next round of snatches. Look at each round as a ”for time” event.

Tisdag 13:e

In 11 min
6 sets of: 1-2 Wallwalk + 4-8 Strict pull-ups

AMRAP 13 min
15 KB High swing
12 Box jump over
9 HSPU

Onsdag 14:e

”Bring Sally Up”
Squats (choose your own object)

AMRAP 20 min
10-15-20-25….*
Toes to bar
DB Snatch
1-arm DB Shoulder to overhead

*50 DU after each round

Torsdag 15:e

EMOM 12 min
A) 4 Deadlifts + 4 Hang power cleans
B) 4 Power cleans + 4 Front rack lunges

E2M for 12 min
10 Box facing burpee box jump over (AFAP)
(Walking or standing rest)

Fredag 16:e

For time (Cap 7 min):
25-15-10
Wallballs
Pull-ups

EMOM for 18 min
A) 4-8 V-ups with 3 second hollow hold after each rep
B) 20+20 sec OH DB/KB carry
C) 4-8 Box step overs

Lördag 17:e

In teams of 2 (Work every other round):
AMRAP 8 min
4 Burpee box jump
6 1-arm DB Thrusters
8 Toes to bar

Rest 2 min

AMRAP 8 min
4 Ball over shoulder
6 1-arm DB Hang clean and jerk
8 Box jump over

Rest 2 min

AMRAP 8 min
4 Pistols
6 Ball squats
8 DB Snatch

Söndag 18:e

”Filthy Fifty” (Cap 35 min)
50 Box jumps
50 Jumping pullups
50 KB Swings
50 Lunges
50 Knees to elbows
50 Push press
50 Back extensions/good mornings
50 Wallballs
50 Burpees
50 Double-unders

Vecka 46

Måndag 12:e

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

For time (cap 8 min)
30 Clean and jerk or
50 Cleans

Tisdag 13:e

In 12 min
5-4-3-2-2-2 Deadlifts

AMRAP 10 min
5 Shoulder to overhead
10 Deadlifts
15 Box jumps

Onsdag 14:e

AMRAP 20 min
8-12-16-20..*
Toes to rings
DB snatch
*3-20 Double-unders after each round

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

Torsdag 15:e

In 12 min
8-6-4-3-3-3 Hang clean

Every 3 min for 12 min
6-12 Slamball clean
6-12 Burpee box jumps

Fredag 16:e

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

For time (cap 8 min)
25-20-15
Wallballs
KB swings

Vecka 46

Måndag 12:e

6×1+1 Power snatch+snatch

5×3 Front squat

5×3 Jump with BB

4×6-10 Belly with BB

Tisdag 13:e

Max Snatch

Max Clean & Jerk

5×2 Press

Torsdag 15:e

6×1+1 Clean+clean& jerk

5×3 Clean pulls on plate

6×4 Good morning

Alt Max Snatch + Clean & jerk (för de som vill eller missade tisdagens pass).

Fredag 16:e

10×1+1 Snatch balance+oh squat

5×2 Back squat

5×3 Jump with BB

Vecka 45

Måndag 5:e

In 11 min
5-5-5-5-5 Clean and jerk

AMRAP 13 min
6 Burpee over plate
12 Lunges with plate overhead
6 Toes to bar

Tisdag 6:e

EMOM for 20 min
A) 30s Handstand/wallstand/wallclimb/headstand
B) 30s Hollow rocks/hold
C) 30s Double unders
D) Rest

12-8-4 (Cap 5 min)
HSPU
Pistols

Onsdag 7:e

AMRAP 35 min
”Fran”
21-15-9
Thrusters
Pull-ups

”Karabell”
10 rounds of
3 Snatch
15 Wallballs

Remaining time:
AMRAP ”Cindy”
5 Pull-ups
10 Push-ups
15 Air squats

Torsdag 8:e

E2M 16 min
8-12 V-ups/tuck crunches + 8-12 Romanian/Stiff leg deadlifts

AMRAP 8 min
1-2-3-4-5…
Box jump over
Ball over shoulder

Fredag 9:e

In teams of two
AMRAP 6 min
8 Burpee over partner (partner holds plank)
16 Sync 1-arm DB Hang clean and jerk

Rest 3 min

AMRAP 6 min
8 Burpee over partner (partner holds plank)
16 Sync DB Snatch

Rest 3 min

AMRAP 6 min
8 Burpee over partner (partner holds plank)
16 Sync DB Thrusters

Lördag 10:e

In teams of two, share anyhow (Cap 30 min)
5 Rounds of
10 Sync KB/DB Deadlifts
10 HSPU
then,
3 Rounds of
30 Chest to bar/Pull-ups
30 Wallballs
then,
1 Round of
50 Toes to bar
50 Front squats

Söndag 11:e

”Jumping Murph” (Cap 40 min)
200 Double unders
100 Pull-ups
200 Push-ups
300 Air squats
200 Double unders

Start and finish with 200 DU. Portion the rest of the work anyhow.