Vecka 5

Måndag

EMOM 8 min
A) 2-6 Strict pull-ups
B) 30s Hollow flutterkicks/flutterkicks

AMRAP 4 min
4 Ball over shoulder
8 Pistols

Rest 2 min

AMRAP 4 min
4 Heavy 1-arm DB hang clean and jerk
8 Wallballs

Rest 2 min

AMRAP 4 min
4 Heavy KB snatch
8 Goblet squats

Tisdag

EMOM 9 min
1 Power clean + 4 Front rack lunges

Rest 2 min

EMOM 9 min
1 Power snatch + 4 Ovearhead lunges

AMRAP 4 min
4 Lateral burpees over DB
8 DB snatch

Onsdag

EMOM 5 min
3-6 Rope pull-ups

AMRAP 20 min*
50 KB Swing
40 DB Thrusters
30 HSPU
20 DB Burpee
10 Pistols

*30 DU after each movement

Torsdag

EMOM 12 min
A) 6 Deadlifts
B) 3 Ball over shoulder

”Big Nickan 30”
For time (Cap 12 min)
30 Wallballs
30 DB Power cleans
30 Burpee box jump over
30 DB Power cleans
30 Wallballs

Fredag

EMOM 16 min
A) 1-2 Wall walks
B) 20-30s L-sit/Support hold
C) 5 Strict HSPU
D) 30s Front rack hold

AMRAP 7 min
5 Toes to bar
4 Chest to bar/Pull-ups
3 Hang squat clean
2 Front squats
1 Shoulder to overhead

Lördag

In teams of two
AMRAP 10 min
8 Box jumps (each)
20 Sync DB thrusters
20 Sync 1-arm DB hang clean and jerk

Rest 3 min

AMRAP 10 min
8 Box jumps (each)
20 Sync DB deadlifts
20 Sync DB snatch

Söndag

6 min work on weakness

For time (Cap 25 min)
50 Back squats
40 Pull-ups
30 Shoulder to overhead
50 Front squats
40 Pull-ups
30 Shoulder to overhead
50 Overhead squats
40 Pull-ups
30 Shoulder to overhead

Same weight on squats and STOH. Easier weight each round.

Vecka 5

Måndag

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

AMRAP 10 min
25 Air squats
15 Toes to rings
10 Push-ups

Tisdag

In 15 min
4-3-2-2-2-2-2 Hang clean

AMRAP 7 min
12 DB Snatch
16 Lunges

Onsdag

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

AMRAP 15 min
30 KB Swings
30 Double-unders
20 Thrusters
20 Double-unders

Torsdag

In 10 min
4-3-2-2-2

For time (cap 12 min)
40 Wallballs
30 Power cleans
20 Burpee box jump over
30 Power cleans
40 Wallballs

Fredag

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

AMRAP 7 min
5 Pull-ups
6 Hang clean
7 Front squats

Vecka 5

Måndag

6×1+1 Power snatch+snatch
5×3 Front squat
5×3 Jump with BB
4×6-10 Belly with BB

Tisdag

Max Snatch
Max Clean & Jerk
5×2 Press

Torsdag

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

10×1+1 Snatch balance+OH Squat
5×2 Back squat
5×3 Jump with BB

Vecka 4

Måndag

AMRAP 5 min
4 Thrusters
6 Pull-ups

EMOM 18 min
A) 8 Lunges 1xDB Overhead 1xDB Front racked
B) 8-15 Push-ups
C) 30-60 Double unders

Tisdag

AMRAP 30 min
3 Rounds
10 Burpee over KB
20 KB High swing

2 Rounds
15 Box jump over
30 KB High pull

1 Round
20 KB Step ups
40 Sit-ups

Onsdag

EMOM 12 min
A) 6-12 HSPU
B) 6-12 V-ups

AMRAP 12 min
10 Jumping lunges
10 Toes to bar
10 Shoulder to overhead

Torsdag

E2M for 16 min
2 Deadlift + 3 Power clean + 2 Shoulder to overhead

4 Rounds for time of (Cap 8 min):
5 Clusters
10 Burpee over bar

Fredag

In teams of 2, share anyhow
AMRAP 25 min
3 Rounds
10 DB Squats
20 Toes to bar

3 Rounds
15 DB Squats
15 HSPU

3 Rounds
20 DB Squats
10 Bar MU/ Chest to bar/Pull-ups

Lördag

In teams of 2 (Cap 30 min)
For time:*
40 Burpee box jump over
40 KB Snatch
50 Toes to bar
50 DB Lunges
60 DB Box step over
60 Pull-ups
70 Wallballs
70 Push-ups
80 KB Swing
80 Goblet squats

*10 sync burpees after each movement. Share rest of the work anyhow.

Söndag

6 min handstand practise

For time (Cap 18 min)
100 DU
50 HSPU
40 Toes to bar
30 Shoulder to overhead
30 Front rack lunges

Vecka 4

Måndag

In 12 min
5-4-3-3-3-3 Clusters

2 Rounds
AMRAP 4 min
9 Front squats
6 Pull-ups
1 min rest

Tisdag

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

AMRAP 10 min
5-10-15-20..
Box jump/step overs
KB Swings

Onsdag

In 12 min
4-4-4-4-4-4 Back squats

AMRAP 12 min
10 DB Lunges
10 Toes to bar
10 DB Clean

Torsdag

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

4 RFT (cap 8 min)
15 Thrusters
10 Burpee over bar

Fredag

EMOM 8 min
Work on weakness

AMRAP 20 min
40 DB Hang clean and jerk
30 Wallballs
20 Push-ups/HSPU
10 Ball over shoulder

Vecka 4

Måndag

6×2 Snatch
5×3 Snatch pulls on plate
5×5 Back squat
5×5 Press

Tisdag

2×6 Positionsträning clean, 2 sek paus i position 3,4, lyft från 5
5×3 Clean pulls
6x 3-jump

Torsdag

6×2 Reversed Snatch
5×2+2 Snatch balance+oh squat
10×1 High box jump
4×6 Good morning

Fredag

5×2+2 Power clean+jerk
5×5 Front squat
5×5 “Squatsnatch press”

Vecka 3

Måndag 14:e

6×2 Reversed clean
4×6 Clean deadlift
4×5 Push-press
4×8 Good morning

Tisdag 15:e

6×3 Powersnatch
5×4 Snatch pulls bockar
5×4 Jump with BB

Torsdag 17:e

6×2 Clean + jerk
4×6 Back squat
5x 3-jump
4×6 “Squatsnatch press”

Fredag 18:e

6×3 Snatch
4×6 Front squat, 3 sek paus i botten
4×10 Jack-knifes

Vecka 3

Måndag 14:e

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

AMRAP 7 min
Wallballs*
EMOM 7 Deadlifts

Tisdag 15:e

In 12 min
5-4-3-3-3-3 Back squats

AMRAP 11 min
2-4-6-8..
Toes to rings
KB swings
Push-ups

Onsdag 16:e

In 10 min
4-4-3-3-2-2 Push press

9 Rounds for time (cap 12 min)
30 Double-unders
15 Thrusters

Torsdag 17:e

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

AMRAP 6 min
8 Slamball clean
8 Target burpees

Fredag 18:e

In 10 min
4-4-4-4-4 Front squat

AMRAP 15 min
20 Box jump overs
5 HSPU/Push-ups
20 Air squats
5 HSPU/Push-ups

Vecka 3

Måndag 14:e

EMOM 16 min
A) 1-3 Wall walks
B) 8 Kipping Chest to bar/Pull-ups/Beat swings
C) 1-3 Rope climbs
D) 8 Kipping HSPU

AMRAP 7 min
Wallballs*
*EMOM 7 Deadlifts

Tisdag 15:e

EMOM 12 min
A) 30s 1 KB front racked, 1 KB farmers hold
B) 30s same thing, switch hands

AMRAP 11 min
2-4-6-8….
Toes to bar
KB Swings
HR Push-ups

Onsdag 16:e

In 10 min, do:
3×5 Front squats
1×5 Front squats (heavier)

AMRAP 15 min
30 Double unders
10 DB Power clean
30 DU
10 DB Hang squat clean
30 DU
10 DB Push press
30 DU
10 DB Reverse lunges
30 DU
10 DB Thrusters

Torsdag 17:e

4 Rounds for time of: (Cap 6 min)
10 Power clean
10 Push press

E2M for 18 min
6 Power snatch + 6 Bar facing burpees

Fredag 18:e

AMRAP 25 min
20 Box jump over
5 Strict HSPU
20 Pull-ups
5 Strict HSPU
20 Goblet squat
5 Strict HSPU

Lördag 19:e

In teams of 2
”Don´t drop the baby” (Cap 30 min)
100 reps of each movement, share anyhow
Wallballs
Burpees
Pull-ups
Push-ups
Toes to bar
Box jumps

Resting partner holds a kettlebell (24/16) over ground for reps to count

Söndag 20:e

6 min work on weakness

For time: (Cap 25 min)
50 HSPU
50 Toes to bar
50 Burpee to plate
50 DB Box step over
15 Lunges with 1 DB OH & 1 DB FR
15 Lunges with 1 DB OH & 1 DB FR (switch arms)

Vecka 2

Måndag 7:e

EMOM 10 min
A) 4-12 Pistols
B) 6 Deadlifts

7 Rounds for time (Cap 15 min)
7 Burpee boxjump
7 Thrusters
7 Pull-ups

Tisdag 8:e

In teams of 2:
AMRAP 7 min
8-10-12…
Sync DB Snatch
5 Ball over shoulder (each) between rounds

Rest 2 min

In 7 min: Find 1RM Bear complex for both. (1 complex = Power clean, Front squat, Push press, Back squat, Push press)

Rest 2 min

AMRAP 7 min
8-10-12….
Sync KB Swings
5 Burpee over object (each) between rounds

Onsdag 9:e

In 10 min, 5-7 sets of:
8 HSPU + 4 Ring rows

16-12-8 (Cap 6 min)
Ground to overhead
Toes to bar

Rest 3 min

8-12-16 (Cap 6 min)
TTB
GTOH

Torsdag 10:e

5 Rounds of 30s work 30s rest
Bearhug walk

AMRAP 20 min
9-15-21-27… (keep adding 6 reps each round)
KB Snatch
Wallballs

Fredag 11:e

AMRAP 7 min
30 Double unders
16 2xDB Cleans
8 Push-ups on DB

EMOM 18 min
A) 5+5 standing Filly press
B) 5-8 Split squats right leg
C) 5-8 Split squats left leg

Lördag 12:e

In teams of 2:
AMRAP 24 min
(Work 3 min, then switch)
18 DB Snatch
15 Jumping lunges
12 Chest to bar/Pull-ups/Ring row

Söndag 13:e

8 min work on weakness

”Felix the cat” (Cap 18 min)
6 Rounds for Time
9 Burpees
9 Box jumps
9 Pull-ups
9 Thrusters
9 Toes to bar