Vecka 14

Måndag

In teams of 2
Do every other round
AMRAP 7 min
4 DB Box step overs
6 DB Shoulder to overhead
8 Pull-ups

Rest 2 min

AMRAP 7 min
4 Ball over shoulder
6 Box jump over
8 Toes to bar

Rest 2 min

AMRAP 7 min
4 Pistols
6 Push-ups
8 Ball squats

Tisdag

EMOM 14 min
1) 30s Handstand
2) 1 Rope climb + 30 Double unders

EMOM 10 min
1) 40s Thrusters
2) 40s Burpees over bar

Onsdag

In 12 min, do 5-7 sets of
8 Touch and go clean and jerk

AMRAP 12 min
10 Medball squat jumps
20 DB Snatch
10 HSPU

Torsdag

EMOM 18 min
1) 30s Front rack hold
2) 6 Fillypress R-arm
3) 30s One legged plank
4) 6 Fillypress L-arm
5) 30s Hollow rocks
6) Double DB-row

15-12-9 (Cap 6 min)
Wallballs
Toes to bar

Fredag

AMRAP 24 min
4 Rounds
8 Ches to bar
50 Double unders

3 Rounds
8 Devilpress
30 KB Swing

2 Rounds
8 Deadlifts
10 KB Snatch

Lördag

In teams of 2
For time (Cap 33 min)

21-15-9 (Sync reps)
DB Thruster
Burpee over DB

Rest 1 min

60-30-15
(Sync) KB Swings
Box step over with KB (share anyhow)

Rest 1 min

200 Wallballs (share anyhow)

Söndag

For time (Cap 25 min)

100 Sumo deadlift high pull
100 Double unders
100 Toes to bar
100 Goblet squats
100 1-arm DB Hang clean and jerk

Vecka 14

Måndag

In 14 min
4-4-4-4 Clean
5-5-5 Front squat

21-15-9 (cap 12 min)
Deadlift
Run 400/600m

Tisdag

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

AMRAP 18 min
35 Double-unders
12 Burpee box jumps
35 Double-unders
12 Reverse DB lunges

Onsdag

In 14 min
5-4-3-2-2-2-2 Back squat

AMRAP 12 min
10 Wallballs
20 DB snatch
10 Push-ups

Torsdag

EMOM 16 min
A) 4-8 Push-ups/HSPU
B) 3+3 KB clean/snatch

15-12-9 (cap 6 min)
Front squat
Toes to bar

Fredag

In 8 min
4-4-4-4 Press or Push press

Every 5 min for 20 min
500m row
12 Deadlifts
21 Box jumps

Vecka 14

Måndag

6×3 Hang clean
6×3 Rack jerk
6×6 Front squat

Tisdag

6×3 Low hang snatch
4×8 Good morning
10×1 High box jump

Torsdag

5×3+3 Clean+jerk
5×3 Low hang clean pulls
5×3 Push press
3×12 V-ups

Fredag

6×3 Power snatch bockar
5×3 Snatch pulls bockar
4×3 Paused back squat

Vecka 13

Måndag

EMOM 12 min
1) 8 Power clean
2) 8 V-ups

”Comp train benchmark Joker” (Cap 12 min)
1-10
Toes to bar
10-1
Deadlifts

Tisdag

9-12-15 (Cap 7 min)
Thrusters
Box jumps

In 16 min, do 8-10 sets of:
6 KB Snatch L-arm + 6 KB Snatch R-arm + 3-6 Ball over shoulder

Onsdag

In teams of 2
AMRAP 25 min (Shared anyhow)
10 Bar MU/Chest to bar
20 DB Burpees
30 DB Snatch
40 Toes to bar
50 DB Hang clean and jerk
60 Double unders (each)

Torsdag

EMOM 14 min
1) 1 Rope climb + 4-6 Pistols
2) 1-5 Strict HSPU + 5-10 Pull-ups

For time (Cap 11 min)
30 DB Box step over
40 Overhead squats
30 DB Box step over

Fredag

EMOM 6 min
3 Snatch anyhow

AMRAP 18 min
80 Double unders
40 KB Swings
20 Shoulder to overhead
10 Burpee to plate

Lördag

In teams of 2 (last part can be done in team of 4 with worm)
(Cap 35 min)
22-16-10 (Shared)
HSPU
Wallballs

4 Rounds of
8 Partner Deadlifts
12 Sync Burpees over bar

32-28-24-20 (Sync reps)
KB High pulls
Goblet hold lunges
Sit ups

Söndag

For time (Cap 20 min)
4 Rounds of
6 Bar MU/Chest to bar
3 Heavy Devilpress
3 Rounds of
15 Toes to bar
60 Double under
2 Rounds of
30 Wallballs
5 Cleans
then,
20 DB Overhead lunges (10/arm)

Vecka 13

Måndag

6×1+1 Power snatch+snatch
5×3 Front squat
5×3 Jump with Barbell
4×6-10 Barbell rollouts

Tisdag

6×1/Max Snatch
6×1/Max Clean & Jerk
5×2 Press

Torsdag

6×1+1 Clean+clean & jerk
5×3 Clean pulls on plate
6×4 Good morning

Fredag

10×1+1 Snatch balance+oh squat
5×2 Back squat
5×3 Jump with barbell

Vecka 13

Måndag

In 14 min
3-3-3-3 Front squat
5-5-5 Push press

For time (cap 12 min)
1-2-3..-10
Toes to bar
10-9-8..-1
Deadlifts

Tisdag

EMOM 14 min
A) 4-8 Pull-ups/Toes to bar
B) 3+3 KB jerk/snatch

AMRAP 7 min
3-6-9-12..
Thrusters
Burpees over bar

Onsdag

For time (cap 17 min)
Row 2000 meter
50 Reverse DB lunges
30 Hang clean

EMOM 8 min
4-8 Push-ups/HSPU

Torsdag

In 20 min
4-4-3-3-2-2 Clean
3-3-3-3 Back squat

For time (cap 5 min)
40 Box jump overs
20 Slamball clean

Fredag

5 Rounds for time (cap 30 min)
100 DU
30 KB Swing
30 Wallballs

Vecka 12

Måndag

EMOM 12 min
1) 1-5 Strict ring pull-ups
2) 30s Handstand practice
3) 5-10 Strict leg raises

AMRAP 12 min
6 DB Hang squat clean
12 Pull-ups
24 Box jump over

Tisdag

In teams of two:
AMRAP 6 min
8 Ball over shoulder
16 KB Snatch
(Partner holds hollow hold for reps to count)

Rest 3 min

AMRAP 6 min
8 Toes to bar
16 2xKB Clean and jerk
(Partner holds 90 degrees against wall for reps to count)

Rest 3 min

AMRAP 6 min
8 Push-ups
16 KB Deadlifts
(Partner holds plank for reps to count)

Onsdag

EMOM 10 min
1) 5-10 Kipping HSPU
2) 6 Front rack lunges

4x AMRAP 3 min
80 Double unders
6 Strict press
In remaining time: Max rep burpees over press object
Rest 1 min between rounds

Torsdag

In 6 min, find a heavy complex of:
1 Power snatch + 1 Overhead squat + 1 Hang power snatch

AMRAP 18 min
1-2-3…
Devilpress
3-6-9…
2xDB Power clean
5-10-15
Toes to bar

Fredag

In 10 min
Work on weakness

Open 19.5
It is possible to do this workout tomorrow at 11:30, 12:30 and 13:30 as well.  Rest today if you are doing it tomorrow.

Lördag

In teams of two
Do every other round
AMRAP 7 min
3 HSPU
6 Pistols
9 Box jump over

Rest 2 min

AMRAP 7 min
3 1-arm KB Thruster
6 KB Snatch
9 Goblet squats

Rest 2 min

AMRAP 7 min
3 High burpee box jump
6 2xDB Shoulder to overhead
9 Wallballs

Söndag

AMRAP 25 min
21-15-9
Sumo deadlift high pull
High box jump

30-20-10
KB Swing
Squat jumps

5 Rounds of
5 DB Burpee
10 DB Snatch
15 Burpee over DB

Vecka 12

Måndag

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

Tisdag

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

Torsdag

6×2 Positionsträning snatch, 2s paus i position 2,3,4
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 Sots press

Vecka 12

Måndag

In 14 min
3-3-3-3 Clean
5-5-5 Deadlift

AMRAP 12 min
8 Push-ups
12 Ring rows
16 Box jump over

Tisdag

EMOM 12 min
A) 4-8 Pull-ups/Toes to bar
B) 3+3 KB Clean & jerk

3 Rounds
500m row
rest 1:1 or more

Onsdag

In 18 min
3-3-3-3-3 Push jerk or press
4-4-4-4 Back squat

5 Rounds for time (cap 7 min)
5 Goblet squats
5-10 Burpees
20 Double-Unders

Torsdag

EMOM 8 min
4-8 HSPU/Push-ups

AMRAP 20 min
5 Power cleans
10 Toes to bar
15 Wallballs

Fredag

In 15 min
Work on weakness

Open 19.5 scaled
It is possible to do this workout tomorrow at 11:30, 12:30 and 13:30 aswell.

Vecka 11

Måndag

EMOM 10 min
1) 5-10 Pull-ups
2) 5-10 V-ups

AMRAP 15 min
20 DB Snatch
15 Box jump over
10 Chest to bar/Pull-ups

Tisdag

In 10 min do 5 sets of Deadlifts
Set 1: 10 reps
Set 2: 8 reps
Sets 3-5: 6 reps

AMRAP 5 min
50 Double unders
4 Ball over shoulder
3 Ball squats

Rest 2 min

AMRAP 5 min
3 Ball squats
4 Ball over shoulder
50 Double unders

Onsdag

In teams of two
AMRAP 25 min
4 Rounds of
20 Sync 1-arm DB Clean and jerk
10 Toes to bar

3 Rounds of
7 Sync DB Thrusters
7 Sync Burpees over DB
7 Sync DB Snatch

2 Rounds of
15 Box jump over
5 Strict pull-ups

Torsdag

EMOM 18 min
1) 1-3 Wall walks
2) 30s L-sit
3) 4-8 Strict ring dips

EMOM 6 min
5-10 Thrusters + 5-10 Toes to bar

Fredag

In 10 min
Work on weakness

Open 19.4
It is possible to do this workout tomorrow at 11:30, 12:30 and 13:30 as well.  Rest today if you are doing it tomorrow.

Lördag

In teams of two, share anyhow
AMRAP 8 min
10 Devilpress
20 DB Box step-ups

Rest 2 min

AMRAP 8 min
10 DB Thrusters
20 Burpee box jump

Rest 2 min

AMRAP 8 min
10 2xDB Power cleans
20 Box jump

Söndag

”14.1”
AMRAP 10 min
30 DU
15 Power snatch

”15.4”
AMRAP 8 min
3-6-9-12-15-18-21-24-27… Handstand push-ups
3-3-3-6-6-6-9-9-9-12-12… Power clean

”13.2”
AMRAP 10 min
5 STOH
10 Deadlift
15 Box jump

(No rest between workouts)