Monthly Archives: december 2018

Vecka 1

Måndag 31:a

AMRAP 10 min (you go, I go*)
10 KB/DB Snatch
10 KB/DB Squats
10 Sit-ups
*Hard mode = Partner holds slamball

Rest 4 min

AMRAP 10 min (share anyhow)
20 Push-ups/HSPU
20 Slamball to shoulder
20 Tuck/V-ups/Toes to bar

Rest 4 min

AMRAP 10 min (share anyhow)
30 1-arm DB/KB Hang clean and jerk
30 DB/KB Front/Overhead squats
30 Burpee over DB/KB

Rest 4 min

Bonus stage for survivors! <3

Tisdag 1:a

Inga ledarledda klasser idag! Men gör gärna detta:

EMOM 15 min
A) 4-8 Rope pull-ups
B) 8-12 Tuck-ups
C) 20-40s 1-legged plank

AMRAP 3 min
5 High box jumps
10 DB Power clean
Into:
AMRAP 3 min
5 High box jumps
10 DB Snatch
Into:
AMRAP 3 min
5 High box jumps
10 DB Hang clean and jerk

Onsdag 2:a

EMOM 5 min
3 Touch and go power snatch

Rest 2 min

EMOM 5 min
3 Touch and go power clean and push jerk

AMRAP 11 min
2-4-6-8….
Burpee broadjumps
Push press

Torsdag 3:e

”The Game part 2”
In teams of two:

1= 10 Push-ups (both)
2= 2 Rounds of DB DT. (DT= 12 Deadlifts, 9 Hang power cleans, 6 STOH)
3= 10 Pull-ups, 20 DB/KB Lunges, 30 KB Swings
4= 40 Ball cleans, 40 Ball squats
5= 3 Sync rounds of: 15 Goblet squats, 15 KB Snatch
6= 10 Rounds of: 6 1-arm DB/KB Thrusters, 6 Knees to elbows (share anyhow)
Roll the dice. The number you get is the score you get each time. A 6 is worth 10 points

Fredag 4:e

”Annie” (Cap 6 min)
50-40-30-20-10
Double unders
Sit-ups

Every 2 min for 20 min
4 Deadlifts + 8 Renegade rows

Lördag 5:e

In teams of 2:
AMRAP 30 min (share anyhow)
5 Rounds of
15 Sync DB Shoulder to overhead
30 HSPU

5 Rounds each of
10 Goblet squats
20 KB Swing

5 Rounds of (share anyhow)
15 Sync DB Cleans
30 DB Box step overs 

Söndag 6:e

”Fat AMY”For Time (Cap 30 min)
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges
10 Burpees
20 Kettlebell Swings
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings
10 Burpees
30 Lunges
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats