Vecka 9

Måndag

E2M 16 min
5 Deadlifts + 10 V-ups

”Fran with a twist” (Cap 8 min)
21-15-9
DB Thrusters
Chest to bar

Tisdag

In teams of two (Cap 25 min)
”Annie” (Relay, same amount of work)
50-40-30-20-10
Double unders
Sit-ups

”Diane” (Relay, same amount of work)
21-15-9
Deadlifts
HSPU

”Angie” (Share anyhow)
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air squats

Onsdag

EMOM 12 min
A) 3 Hang power clean + 2 Front squats
B) 3-5 Gigh box jumps

”Elizabetish” (Cap 12 min)
21-15-9*
Squat cleans
Ring dips
*EMOM do 5 burpee over bar

Torsdag

EMOM 15 min
A) 2-5 Negative pull-ups
B) 8 Push press
C) 5-10 Toes to bar

”Charlotte meets the Devil”
AMRAP 10 min
21-15-9
Overhead squats
Sumo deadlift high pull/Clean high pull
Remaining time: Max rep devil press

Fredag

Open 19.2
It is possible to do this workout tomorrow at 11:30, 12:30 and 13:30 aswell.  Rest today if you are doing it tomorrow.

Lördag

In teams of two
AMRAP 25 min
3 Rounds of:
30 Sync DB Squats
30 Toes to bar

3 Rounds of:
20 Sync DB Snatch
20 Pull-ups

3 Rounds of:
10 Sync DB Clean
10 Bar MU/Chest to bar

Söndag

”Holleyman”
30 Rounds for time of:
5 Wallballs
3 HSPU
1 Heavy power clean

Vecka 9

Måndag

EMOM 14 min
A) 4-8 Push-ups/HSPU
B) 1-3 Slamball to box

For time (cap 8 min)
21-15-9
Thrusters
Pull-ups

Tisdag

In 20 min
Clean 5-4-3-3-3-3
Deadlift 2-2-2-2

AMRAP 8 min
(50-40-)30-20-10
Double-unders
Sit-ups

Onsdag

3 Rounds of
AMRAP 4 min
Calories on the rower

Rest 1 min

AMRAP 4 min
5 Pull-ups
10 Push-ups
15 Air squats

Rest 1 min

Torsdag

In 18 min
4-3-2-2-2 Back squat
4-4-4-4 Strict press

AMRAP 9 min
10 Burpee box jump
10-20-30.. KB Swings

Fredag

In 15 min
Work on weakness

Open 19.2 scaled
It is possible to do this workout tomorrow at 11:30, 12:30 and 13:30 aswell. 

Vecka 9

Måndag

5x1x1 Power snatch+snatch bockar
5×2 Snatch pull on plate
5x 3-jump

Tisdag

6×1/MAX Power clean bockar
6×1/MAX Front squat
6×2 Press

Torsdag

6×1/MAX Power snatch bockar
4×3 Negativa snatch deadlift
4×6 Good morning
8×1 High box jump

Fredag

6×1/MAX Hang power clean
6×1/MAX Back squat
4×8 Jack-knifes

Vecka 8

Måndag

In 12 min, 6 set of:
1 Squat clean + 3 Thrusters

AMRAP 12 min
30 DU
3-6-9…
Power clean

Tisdag

In teams of 2:
AMRAP 25 min, share anyhow
50 DB Box step overs
60 Toes to bar
70 Wallballs
80 DB Snatch

Onsdag

EMOM 16 min
A) 10 alt DB/KB See saw press
B) 5 Bar MU/Chest to bar/Pull-ups

AMRAP 8 min
8 KB Snatch
4 HSPU
8 1-arm KB Clean and jerk
4 HSPU

Torsdag

EMOM 10 min
A) 30s Handstand
B) 30s Flutterkicks/Hollow hold

AMRAP 14 min
5-10-15-20…
Toes to bar
10-20-30-40…
KB Swing
5-10-15-20…
Burpee to plate

Fredag

EMOM 6 min
1 Rope climb + 5 Ring dips
or
5 Ring dips + 1 Rope climb

AMRAP 18 min
30-20-10
DB Deadlifts
Burpee box over
Remaining time:
3 RM Front squat

OR Open 19.1

Lördag

In teams of 2:
10 min to find max of the following complex:
1 Hang clean + 1 Front squat

Rest 3 min

AMRAP 15 min, share anyhow
20 Pull-ups
40 Box jumps
20 Toes to bar
80 Double unders

Söndag

6 min work on weakness

AMRAP 20 min
10 Thrusters
20 Pull-ups
10 Power snatch
20 Toes to bar

Vecka 8

Måndag

In 16 min
3-3-3-3 Back squat
5-4-3-2 Strict press

AMRAP 9 min
30 DU
3-6-9..
Power clean

Tisdag

EMOM 10 min
4-8 HSPU/Push-ups/Ring dips

For time (cap 12 min)
30 DB box step overs
40 Toes to rings
50 Wallballs
60 DB snatch

Onsdag

In 12 min
4-4-4-3-3-3 Deadlift

AMRAP 8 min
8 KB Swing/Clean
6 Push-ups
4 Goblet squats

Torsdag

EMOM 6 min
3-5 Pull-ups

AMRAP 20 min
7,5m walking lunge
8 Burpees over bar
7,5m walking lunge
8 Pull-ups

Fredag

In 15 min
Work on weakness

Open 19.1 scaled

It is possible to do this workout tomorrow at 11:30, 12:30 and 13:30

Vecka 8

Måndag

6×2 Power clean
6×1+1 Hang clean pull+clean pull
6×3 Front squat
3×6 “Squatsnatch” press

Tisdag

2×6 Positionsträning snatch, 2s paus I position 1,2,3
4×8 Good morning
5x 3-jump

Torsdag

6×2 Positionsträning clean, 2s paus i pos. 3,4,5
6×2 Back squat 3s paus i botten
6×1 High box jump
4×4 OH-squat

Fredag

6×2 Power snatch
5×1+1+1 hang snatch pull+snatch pull+snatch deadlift
4×8 Jack-knifes

Vecka 7

Måndag

6×2+1 Snatch pull+power snatch
6×6 Oh-squat
4×3+3 Press+push-press

Tisdag

5×2+3 Power clean+jerk
4×2+3 Low hang clean deadlift+clean deadlift
5×3 Jump with BB

Torsdag

5×3 Power snatch bockar
4×3 Negativa back squat
5×6 Good morning

Fredag

5×2+2 Clean pull+hang power clean
4×3 Front squat 3s paus, bottom position
3×10 Jack-knifes

Vecka 7

Måndag

EMOM 8 min
A) 8 DB Hammer curls
B) 8 DB Strict press

AMRAP 17 min
10 Toes to bar/toes to rings/hanging knee raises
20 Wallballs
30 DB Snatch

Tisdag

In teams of two
AMRAP 25 min
4 Rounds of
10 Sync Burpee over KB
20 Sync KB Snatch
then,
3 Rounds of
30 Pull-ups – partner holds plank
40 V-ups – partner hangs from bar
then,
2 Rounds of
50 Broad jumps 1m/1,5m
60 KB Swings

Onsdag

EMOM 6 min
5 Hang squat clean

4×4 min
60 Double unders
20 Lunges with D-ball
Max rep HSPU remaining time
Rest 1 min between rounds

Torsdag

EMOM 8 min
A) 2-5 Strict pull-ups
B) 2-5 High box jumps

Rest 2 min

EMOM 8 min
A) 1-2 Rope climbs
B) 30s Overhead DB hold (1-arm)

3 Rounds of (Cap 6 min)
8 Burpee box jump over
16 2xDB Shoulder to overhead
4 Bar MU/Chest to bar/pull-ups

Fredag

E2M 12 min
4 Power clean + 4 Thrusters

AMRAP 12 min
12 KB Swing
12 Goblet squats
Put down the KB = 5 D-ball over shoulder

Lördag

In teams of two
AMRAP 25 min*
50 Double unders
40 KB Swing
30 DB Deadlifts
20 Wallballs
10 Box jump over

*Do every other movement. 10 Sync burpees between each movement.

Söndag

6 min: Work on weakness

”Nasty Girls V2” (Cap 20 min)
3 Rounds for time of:
50 Pistols/Scaled pistols/Reverse lunges
7 R-MU/Bar-MU/ Chest to bar/Pull-ups/Jumping-CTB
10 Hang power clean

Vecka 7

Måndag

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

AMRAP 12 min
10 Toes to rings
20 Wallballs
30 DB Snatch

Tisdag

7 rounds for time (Cap 30 min)
7 Push-ups
7 Thrusters
7 Hanging knee raises
7 Deadlifts
7 Burpees
7 Kettlebell swings

Onsdag

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

AMRAP 10 min
25 Double-unders
20 Walking lunges
15 Slamball cleans

Torsdag

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

Every 2 min for 14 min
4 Pull-ups
8 Deadlifts
6-12 Burpees

Fredag

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

AMRAP 10 min
8-12-16..
KB Swings
DB Thrusters

Vecka 6

Måndag

E2M for 10 min
2 Front squats + 2-5 Strict HSPU

AMRAP 14 min
10 Thrusters
10 Burpees over bar
10 Power cleans

Tisdag

E2M for 18 min
30s plank into 6-12 kipping Chest to bar/Pull-ups/Beat swings

EMOM 6 min
A) Boxjump over
B) DB Lunges
C) Burpees
D) DB Snatch
E) Burpee box jump over
F) DB Hang clean & jerk
Work the entire min then switch station without any rest.

Onsdag

0:00-07:00: AMRAP
40 Double unders
20 KB Swing
10 Goblet squats
07.00-10.00: Rest

10.00-15.00: Find max:
1 Deadlift + 2 Hang squat clean + 2 Shoulder to overhead
15.00-18.00: Rest

18.00-25.00: AMRAP
80 Double unders
40 KB Swings
20 Goblet squats

Torsdag

In teams of 2
AMRAP 11 min
2-4-6-8…
DB Cleans
DB Shoulder to overhead
(Partner holds D-ball for reps to count)

Rest 3 min

AMRAP 11 min
2-4-6-8….
Ball squats
Ball over shoulder
(Partner holds KB for reps to count)

Fredag

6 min handstand walk practice

For time (Cap 20 min)
3 Rounds of:
7 Deadlifts
7 Bar-mu/CTB/Pull-ups

then,

3 Rounds of:
21 Wallballs
21 Toes to bar

then,

30 Lunges (hold DB/KB farmers)
28 Burpee box jump
30 Lunges (hold DB/KB farmers)

Lördag

In teams of 2
For time (Cap 25 min)
30 Wallballs
30 Chest to bar
30 DB Snatch
(Share anyhow)
then,

50 Thrusters
10 Rope climbs
40 Thrusters
8 Rope climbs
30 Thrusters
6 Rope climbs
(Share anyhow)

9-6-3 (reps each)
Strict HSPU
Hang power cleans

Söndag

4 min work on weakness

For time (Cap 26 min)
100 Pull-ups
100 KB High swing
100 Double unders
100 Overhead/Front Squat