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

Vecka 1

Måndag 31:a

Ingen ledarledd basic WOD idag. Kör WOD:en istället.

Tisdag 1:a

Ingen ledarledd basic WOD idag.

Onsdag 2:a

In 12 min
5-5-4-4-3-3
Clean

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

Torsdag 3:e

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

For time (cap 9 min)
30-20-10
DB Hang clean and jerk
DB Squats

Fredag 4:e

For time (Cap 6 min)
50-40-30-20-10
Double-unders
Sit-ups

Every 2 min for 16 min
4 Deadlifts
4-8 HSPU/Push-ups

Vecka 1

Måndag 31:a

5×2 Hang clean

4×5 Back squat

5×6 Push press

5×6 Barbell rows

Tisdag 1:a

5×1+3 Snatch + Snatch balance

5×4 Snatch pulls

8×2 Vertical jumps

Torsdag 3:e

8×1 Rack jerk

6×1 Back squat

5 Rounds
6 Barbell rows
12 Barbell reverse lunges

Fredag 4:e

6×1 Snatch balance

5×2 Hang Snatch

5×4 Snatch pulls

Vecka 52

Måndag 24:e

In teams of two
4 Rounds of (2 each)
10 Deficit KB Deadlifts
10 Jumping lunges
10 Burpee to plate

then, (share anyhow)
60 Chest to bar/Pull-ups
40 Clean and jerk

then,
10-20-30-40-50
KB Swing (share)
Burpee (sync on floor)
Goblet squats (share)

Tisdag 25:e

Inga ledarledda klasser idag! Vi tänker inte stoppa dig om du vill köra på egen hand. Gör detta:

21-15-9
DB thruster
Toes to bar

E2M 20 min
3 Power clean + 6 Front squats + 3 Power clean

Onsdag 26:e

Inga ledarledda klasser idag! Vill du träna ändå? Gör detta:

EMOM 12 min:
A) 1 Wallwalk
B) 30 sec 1 KB Overhead + 1 KB Farmers hold walk
C) 5-10 Ring dips

AMRAP 13 min
3 Ball cleans (heavy)
9 HSPU
27 DB Snatch

Torsdag 27:e

EMOM 16 min
A) AMRAP Hang squat clean
B) AMRAP Pull-ups
C) AMRAP Lunges (barbell anyhow)
D) Rest

8 Rounds of 30 sec work 30 sec rest
1) Handstand hold
2) KB Front rack hold

Fredag 28:e

6 min work on weakness

Hero Wod ”Dork” (Cap 25 min)

6 Rounds for time of
60 Double unders
30 KB High swing
15 Burpees

Lördag 29:a

Inga ledarledda klasser idag! Vill du träna ändå? Gör detta:

6 min Handstand/handstand walk practice

For time (Cap 25 min)
100 Wallballs
100 Chest to bar/Pull-ups
100 Pistols/Reverse lunges
100 DB Snatch

Söndag 30:e

In teams of two
AMRAP 25 min
2 Rounds of
30 Sync DB Snatch
30 Burpees (share anyhow)

then,
2 Rounds of
30 Sync Situps
30 Pull-ups (share anyhow)

then,
2 Rounds of
30 Sync KB Swing
30 Wallballs (share anyhow)

 

Vecka 52

Måndag 24:e

5×2 Hang clean

4×5 Back squat

5×6 Push press

5×6 Barbell rows

Tisdag 25:e

5×1+3 Snatch + Snatch balance

5×4 Snatch pulls

8×2 Vertical jumps

Torsdag 27:e

5×2 Snatch balance

5×3 Snatch pulls

5×1 Hang snatch

3×10 Strict hanging knee raises

Fredag 28:e

6×2 Rack jerk

6×2 Back squat

5×5 Low hang clean pulls

Vecka 52

Måndag 24:e

Ingen ledarledd basic WOD idag. Kör WOD:en istället.

Tisdag 25:e

Ingen ledarledd basic WOD idag. Kör WOD:en istället.

Onsdag 26:e

Ingen ledarledd basic WOD idag. Kör WOD:en istället.

Torsdag 27:e

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

EMOM 16 min
A) AMRAP Pull-ups
B) AMRAP Hang clean
C) AMRAP Lunges
D) Rest

Fredag 28:e

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

AMRAP 13 min
6 Slamball clean
9 Burpee box jumps
24 DB snatch

Vecka 51

Måndag 17:e

EMOM 12 min
0.00-04.00:
3 Hang power cleans
04.00-08.00:
4 Power cleans
08.00-12.00:
5 Deadlifts

For time (Cap 12 min)
20-18-16-14-12 Toes to bar
10-10-10-10-10 Target burpees

Tisdag 18:e

In 8 min
4-5 sets of: 1 Wallwalk + 20-30 sec Handstand hold

E2M 16 min
5 Push-ups on DB + 5 DB Push press + 40-60 DU

Onsdag 19:e

In teams of 2
AMRAP 6 min (share anyhow)
20 Burpee box jump over
40 KB Swing

Rest 3 min

6 min to find 2RM Cluster (both)

Rest 3 min

AMRAP 6 min (share anyhow)
10 HSPU
20 Snatches

Torsdag 20:e

For time (Cap 7 min)
100 Thrusters (light)

EMOM 16 min
A) 8 BB Frontrack lunges (step forward)
B) 4 DB Snatch right arm (heavy)
C) 8 BB Frontrack lunges (step back)
D) 4 DB Snatch left arm (heavy)

Fredag 21:a

In 10 min
5-6 sets of: 1 Rope climb + 8-10 Tuck crunches + 5 Barbell rows

AMRAP 14 min
12 Chest to bar/Pull-up/Jumping CTB/Rope row
6 Ball over shoulder
3 High box jumps

Lördag 22:a

In teams of 2
AMRAP 7 min (Work every other round)
5 DB Deadlifts
5 DB Cleans
5 DB Shoulder to overhead

Rest 2 min

7 min to find 2RM Deadlift for both athletes

Rest 2 min

AMRAP 7 min (Sync reps)
2-4-6-8…
KB High swing
Burpees to plate

Söndag 23:e

E2M 10 min
3 Deadlift + 2 Hang power clean + 1 Shoulder to overhead

AMRAP 14 min
8 Toes to bar
10 1-arm DB Hang power clean and shoulder to overhead
50 DU

Vecka 51

Måndag 17:e

In 12 min
4-4-4-4-4-4 Deadlifts

5 Rounds for time (cap 12 min)
20 Toes to rings
10 Target burpees

Tisdag 18:e

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

AMRAP 8 min
7 HSPU/Push-ups
7 DB/KB cleans
17 Double-unders

Onsdag 19:e

In 15 min
5-4-3-2-1-1-1-1 Clean+hang clean

AMRAP 7 min
12 Burpee box jumps
24 KB swing

Torsdag 20:e

5 Rounds for time (cap 7 min)
15 Thrusters
15 DB Snatch

EMOM 12 min
A) 4-8 Push-ups/Ring dips
B) 10 Lunges/box pistol squats

Fredag 21:a

In 10 min
3-3-3-3-3 Squats

AMRAP 14 min
12 Jumping pull-ups
9 Ball over box
6 Box jumps

Vecka 51

Måndag 17:e

5×2 Hang clean

4×5 Back squat

5×6 Push press

5×6 Barbell rows

Tisdag 18:e

5×1+3 Snatch + Snatch balance

5×4 Snatch pulls

8×2 Vertical jumps

Torsdag 20:e

6×3 Rack jerk

5×3 Front squat

5×5 Clean pulls

3×10 Barbell roll-outs

Fredag 21:e

5×3 High hang snatch

4×6 Back squat

5×5 Strict press

Vecka 50

Måndag 10:e

EMOM 15 min
A) 4-6 Broad jumps
B) 30s KB Front rack hold
C) 4-6 High box jumps
D) 30s Bear hug hold
E) Rest

Tabata (4 min)
Thrusters/KB Swing, alternated rounds

Rest 2 min

Tabata (4 min)
Wallballs/Power cleans, alternated rounds

Tisdag 11:e

AMRAP 20 min
10 Bar muscle-up/Chest to bar/Pull-ups
5 Squat cleans
8 Bar muscle-up/Chest to bar/Pull-ups
4 Squat cleans
4 Bar muscle-up/Chest to bar/Pull-ups
2 Squat cleans
Rest 1 min then start over

6 min work on weakness

Onsdag 12:e

EMOM 6 min
20-30s Handstand/shoulder taps

Rest 2 min

EMOM 6 min
20-30s L-hang

AMRAP 10 min*
18 DB Snatch
12 Burpee over DB
6 Toes to bar
*E2M (start 00:00) 3 ball over shoulder

Torsdag 13:e

In teams of 2
AMRAP 10 min
20 Sync KB snatch
20 Sync goblet squats
100 Double unders (share anyhow)

Rest 4 min

AMRAP 10 min
20 Sync 1-arm KB hang clean and jerk
20 Sync KB lunges (KB in goblet hold)
100 Double unders (share anyhow)

Fredag 14:e

In 12 min
5-7 sets of 6 Hang power snatch

7 Rounds for time of (Cap 12 min)
3 HSPU
16 Pistols

Lördag 15:e

Alla salar på används till Boxed-Up Christmas edition. Mer info finns i ”Vanerna” på Facebook.

Söndag 16:e

12 days of christmas:
1 Cluster
2 Snatches
3 Thrusters
4 Muscle-Ups
5 Burpees
6 Toes to Bar
7 Chest-to-Bar Pull-Ups
8 Kettlebell Swings
9 Box Jumps
10 Handstand Push-Ups
11 Ground to Overhead
12 Vanmakers

Varv 1 = 1
Varv 2 = 2-1
Varv 3 = 3-2-1
Osv…