Vecka 18

Måndag

6x 2+2 Hang clean+Jerk
6×6 Back-squat
8x 1 High Box Jump+30s plank

Tisdag

6×3 Snatch
5×4 Snatch pulls
4×4 Front squat 2 s paus i botten

Torsdag

6×2 Low hang clean
6×3 Rack Jerk
4×3 Clean deadlift

Fredag

6×2 Hang snatch
5×3 Push press
4×4 Squat variation (lunges Oh-squat, front/back)

Vecka 18

Måndag

In 10 min
2-2-2-2-2 Clean

5 Rounds for time (cap 20 min)
400 m run
15 Overhead/Front squat

Tisdag

EMOM 12 min
A) 2-5 Box jumps
B) 4-8 Push-ups/HSPU

AMRAP 12 min
2 Rounds
10 Hanging knee raises
10 DB Lunges
2 Rounds
10 Box jump overs
10 Slamball clean

Onsdag

In 18 min
3-3-3-3-3 Press/push jerk
3-3-3-3 Front squat

21-15-9 (cap 6 min)
Power clean
Push-ups

Torsdag

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

AMRAP 18 min
30 Double-unders
20 DB Snatch
10 Box step ups
5 DB burpee ground to overhead

Fredag

In 14 min
2-2-2-2 Thrusters
4-4-4 Deadlifts

3 Rounds
500m row
rest 1:1 or more

Vecka 18

Måndag

Star Wars week

EMOM 12 min
1) 20-30s kip HSPU
2) 20-30s Hollow rocks

”Han Solo”
AMRAP 12 min
200m run
10 Pistols
10 Burpees

Tisdag

In teams of two: ”Jabbas palace”
”Bib Fortuna”
AMRAP 6 min
16 Ball over shoulder
8 Sync DB STOH (2xDB)

Rest 3 min

”Max Rebo”
AMRAP 6 min
16 Box jump over
8 Sync DB Deadlifts

Rest 3 min

”The Rancor”
AMRAP 6 min
16 Toes to bar
8 Sync DB Power clean

Onsdag

May 1st
AMRAP 5 min, synced
1 Devil thruster
5 DB Burpee
19 Sit-ups

Rest 1 min

AMRAP 5 min, every other round
1 Heavy Squat clean and jerk
5
19 Double unders

Rest 1 min

AMRAP 5 min, every other excercise
1 Slamball to shoulder
5 Toes to bar
19 Air squats

Rest 5 min 

MA(R)Y

AMRAP 19 min, share anyhow
6 HSPU (strict)
10 Pistols
15 Chest to bar/Pull-ups/Ring row

Torsdag

6 min work on weakness

”Boba Fett”
AMRAP 20 min
20 Box jumps
15 Pull-ups
10 DB Snatch
5 Ball squats

Fredag

In 10 min
Find 5RM Deadlift

”Rebel Ladies”
”Mon Mothma”
AMRAP 3 min
10 KB Swing
10 KB Thruster (1xKB)

Rest 2 min

”Amilyn Holdo”
AMRAP 3 min
10 KB Clean and jerk
10 KB Front squats (2xKB)

Rest 2 min

”Princess Leia”
AMRAP 3 min
10 KB Farmers hold lunges
10 KB STOH (2xKB)

Lördag

In teams of two, share anyhow
”The Ewoks”
AMRAP 25 min
”Teebo”
40-30-20
KB Snatch
Burpee over KB

”Logray”
3 Rounds of
10 Pull-ups
20 DB Hang clean and jerk

”Wicket”
20-30-40
Wallballs
HSPU

Söndag

”Darth Vader”
AMRAP 23 min
400m run
30 Power snatch
20 Burpee box jump over
100 Double unders

Vecka 17

Måndag

EMOM 8 min
3 Power clean + 2 Hang squat clean

”Helen”
3 Rounds for time (cap 16 min)
400m run
21 KB Swings
12 Pull-ups

Tisdag

EMOM 18 min
1) 20-30s Active hang
2) 5-15 Ring rows
3) 7 Arnold press

For time (Cap 5 min)
15-12-9
Chest to bar/Pull-ups
Shoulder to overhead

Onsdag

EMOM 24 min
1) 35s DB thrusters
2) 35s Double unders
3) 35s Jumping lunges
4) Rest

Torsdag

E2M 12 min
5 Toes to bar + 5 HSPU

EMOM 12 min
1) 12-15 Bar facing burpees
2) 12 Deadlifts

Fredag

In 6 min, find:
1 RM Power clean

Rest 2 min

EMOM 6 min
8-10 Power clean @50% of 1DRM

AMRAP 10 min
10-20-30…
KB Swings
1-2-3….
Ball over shoulder

Lördag

In teams of two

AMRAP 26 min, share anyhow
18 Thrusters
6 Rope climbs
22 Box jumps
400m run (both)

Söndag

6 min work on weakness

”Incredible Hulk”
AMRAP 20 min
5 Deadlifts
5 Hang power cleans
5 Front squats
5 Push press
5 Back squats

Vecka 17

Måndag

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

Tisdag

6×1/MAX Clean from blocks
6×1/MAX Front squat
6×2 Press

Torsdag

6×1/MAX Snatch from blocks
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 V-ups

Vecka 17

Måndag

EMOM 8 min
4-8 Push-ups/HSPU

”Helen”
3 Rounds for time (cap 16 min)
400m run
21 KB Swings
12 Pull-ups

Tisdag

In 16 min
4-4-4-4 Front squat
2-2-2-2 Press

AMRAP 8 min
15-12-9-6-3
Power clean
Burpee box jumps

Onsdag

2 Rounds
AMRAP 6 min
12/10 cal row
10 DB Hang clean and jerk
8 Toes to bar

rest 1 min

AMRAP 6 min
25 Wallballs
50 Double-unders

rest 1 min

Torsdag

EMOM 14 min
A) 4-8 Pull-ups/Toes to bar
B) 10 Reverse Lunges

For time (cap 9 min)
21-15-9
Target burpees
Slamball clean

Fredag

In 16 min
3-3-2-2-2 Clean
4-4-4 Deadlift

AMRAP 10 min
20 Box jump overs
15 Sit-ups
10 DB Push press

Vecka 16

Måndag

6×2 Power clean
6×1+1 Hang clean pull+clean pull
6×3 Front squat
3×6 Sots press

Tisdag

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

Torsdag

6×2 Positionsträning clean, 2 sek paus ipos 3,4,5
6×2 Back squat 3 sek paus ibotten
6×1 High box jump
4×4 Overhead squat

Fredag

6×2 Power snatch
5×1+1+1 Hang snatch pull+snatchpull+snatch deadlift
4×8 V-ups

Vecka 16

Måndag

”Garry Purdman”
In teams of two, share anyhow
AMRAP 31 min
31 reps of every movement:
Burpees
Double unders
Deadlifts
Push-ups
Box jump
Hang power clean
Air squats
KB High swing
Sit-ups
Wallballs

Tisdag

EMOM 12 min
1) 6-12 Pistols
2) 6-12 V-ups

AMRAP 12 min
3-6-9….
Toes to bar
Clean and jerk
Front squats

Onsdag

EMOM for 6 min
6 Deadlifts

”Vanheim gone bad”
3 Rounds for total reps:
1 minute Thrusters
1 minute DB snatch
1 minute Box jump over
1 minute 2xDB Shoulder to overhead
1 minute Burpee to plate
1 minute Rest

Torsdag

EMOM 6 min
10 Power snatch

Rest 3 min

AMRAP 6 min
50 Double unders
5 HSPU

Rest 3 min

EMOM  6 min
5 Power snatch

Fredag

AMRAP 45 min
Buy in: 1 mile run

Then,
10 Ground to overhead with plate
15 Sit-ups
20 DB/KB snatch
25 Air squats
200m run with plate

Lördag

In teams of two
AMRAP 10 min
20 Sync DB lunges
20 HSPU
20 Toes to bar

Rest 4 min

AMRAP 10 min
20 Sync DB clean and jerk
20 Burpee box jump
20 Chest to bar/Pull-ups

Söndag

6 min work on weakness

AMRAP 22 min
200m run
20 Shoulder to overhead
20 Lateral burpees over object
20 KB Swings

Vecka 16

Måndag

In 16 min
3-2-1-1-1 Press
5-5-5 Squat

AMRAP 9 min
25 KB Swing
20 Box jumps
Buy in: 400-1000m run

Tisdag

EMOM 14 min
A) 4-8 Push-ups/HSPU
B) 3+3 KB Clean

AMRAP 10 min
3-6-9..
Toes to rings
Hang clean
Front squat

Onsdag

”Fight gone bad”
3 Rounds for total reps:
1 Minute Wall Balls
1 Minute Sumo Deadlift High-Pulls
1 Minute Box Jumps
1 Minute Push Press
1 Minute Row
1 Minute Rest

Torsdag

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

AMRAP 6 min
20 DB Snatch
20 Double-unders

Fredag

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

AMRAP 8 min
30 Thrusters
15 Burpee box jump over

Vecka 15

Måndag

EMOM 30 min
1) 8-15 Toes to bar
2) 30s Front rack hold
3) 4-10 Chest to bar
4) 4-10 Strict HSPU
5) 20 Front squats
6) Rest

Tisdag

In 12 min, do 5-7 sets of:
1 Snatch + 1 Overhead squats + 1 Hang snatch + 1 Overhead squat
Or:
1 Clean + 1 Front squat + 1 Hang clean + 1 Thruster

For time (Cap 12 min)
12-9-6
Clean and jerk
15 Burpee box overs after each round (stepping up and over box is allowed)

Onsdag

In teams of two
AMRAP 6 min
20 Sync DB Deadlifts
10+10 V-ups

Rest 3 min

AMRAP 6 min
20 Sync DB 1-arm shoulder to overhead
10+10 DB Snatch

Rest 3 min

AMRAP 6 min
20 Sync DB 1-arm overhead lunges
10+10 Wallballs

Torsdag

EMOM 14 min
1) 2-5 Strict MU/Chest to bar/Pull-ups
2) 20-30s L-sit/Tuck sit/Support hold

AMRAP 10 min
20 Thrusters
30 Bar facing burpees
20 Toes to bar

Fredag

EMOM 8 min
3 Deadlifts

AMRAP 16 min
3 Devil thrusters
60 Double unders
9 HSPU
Rest 1 min after each round

Lördag

In teams of two
AMRAP 25 min* (shared anyhow)
100 Pull-ups
50 DB Box step over
100 KB Swings
50 DB Power clean

*After each movement do 4 wall walks

Söndag

For time (Cap 25 min)
9-15-21
KB High swing
Burpees

21-15-9
Power clean
Thrusters

3 Rounds of:
400m run
15 Push press
15 Hang squat clean