Vecka 22

Måndag

6×2 Reversed power snatch
6×2 Snatch pulls
6×2 Strikt press

Tisdag

5×2+2 High+low hang power clean
5×2 Front squat 2 s paus i botten

3x
6+6x Enarmsrodd
12x Belly back/back extension

Torsdag

6×3 Power clean & Jerk
4×4 Back squat
8x 1 High Box Jump+30s plank

Fredag

5×3 Power snatch
5×3 Snatch pulls
5×5 Front squat

Vecka 22

Måndag

 ”Murph”
For time: (Cap = At end of class)
1600m Run
100 Pull-ups
200 Push-ups
300 Air squats
1600m Run

Start and finish with 1600m run, portion the rest of the work anyhow

Tisdag

EMOM 14 min
1) 4-6 Front squats
2) 4-6 HSPU

AMRAP 10 min
Buy in: 50 Wallballs
then,
10 Deadlifts
10 Lateral burpees

Onsdag

EMOM 10 min
1) 150/125m Row sprint
2) 6-12 Chest to bar/pull-ups

AMRAP 15 min
21-15-9*
Toes to bar
Power clean
*60 DU after each round

Torsdag

In teams of two
AMRAP 27 min, share anyhow
3 Rounds of
18 Sync Lunges (with DB/KB)
11 Burpee box jumps

3 Rounds of
18 1,5m Slamball toss
11 Shuttle run

3 Rounds of
18 Clean and jerk (with 2xDB/KB)
11 Strict HSPU

Fredag

For time (Cap 25 min)
1600m Run
10 Rope climbs
10 Clusters

5 Rounds of:
30 KB Swing
30 Wallballs
then,
100 Burpee to plate

Lördag

In teams of two
AMRAP 24 min

2 rounds each of:
20 DB Deadlifts
10 Toes to bar
then,
200m slamball carry each
then,
2 synced rounds of:
20 DB Hang clean and jerk (1xDB)
10 DB Lunges
then,
400m partner run

Söndag

6 min work on weakness

For time (Cap 20 min)*
20 DB Squat clean
30 Box jump over
40 Jumping lunges
50 Pull-ups
60 DB Snatch
70 KB Swing
*3 Vanmakers after each movement

Vecka 22

Måndag

For time (cap 40 min)
Run 800/1600m
100 Ring row/Pull-ups
200 Push-ups
300 Air squats
*partition reps anyhow
Run 800/1600m

Tisdag

In 18 min
3-3-3-3 Clean
3-3-3-3 Press or Jerks

AMRAP 7 min
15 Sit-ups/toes to rings
10 KB Swings
5 Burpees

Onsdag

Each round for time:
Every 5 min for 25 min
10 Push-ups/Ring dips/HSPU
15 Box jump overs
20 DB Snatch

Torsdag

In 10 min
3-2-1-1-1 Deadlift

3 Rounds (cap 15 min)
30 Walballs
30 KB Swings

Fredag

For time
Row 2000m

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

Vecka 21

Måndag

E2M for 18 min
1-2 sets of the following complex:
1 Squat clean
1 Front squat
1 Hang squat clean
1 Split jerk

21-15-9 (Cap 6 min)
Toes to bar
Target burpee
DB Shoulder to overhead

Tisdag

In teams of two, do every other round. Rest 2 min between AMRAPs
AMRAP 7 min
40 Double unders
4 Devil press
8 Burpee over DB

AMRAP 7 min
3 DB Burpee
6 DB Thrusters
9 Pull-ups

AMRAP 7 min
10 Jumping squats
20 DB Snatch

Onsdag

EMOM 12 min
1) 3-5 R-MU/Bar-MU/CTB
2) 4-8 Split squats R-leg
3) 4-8 Split squats L-leg

”Blind Fury”*
AMRAP 12 min
12 KB Snatch
12 Burpee box jump over
12 Goblet squats
*Only the coach sees the clock

Torsdag

EMOM 14 min
1) 2-8 Strict HSPU
2) 5 Deadlift

AMRAP 10 min
60 Double unders
6 Ball over shoulder

Fredag

In 10 min, do 5-7 rounds of:
4-8 Pull-ups + 4 Power snatch
Each round should be as fast as possible

AMRAP 15 min
200m run
10 Hang power clean
10 Back squats

Lördag

In teams of two
AMRAP 24 min (Sync anyhow)
2 rounds of:
”Barbara”
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air squats

then,
”DB Grace”
30 DB Clean and jerk

then,
1 round of
”Sync DB Nancy”
400m run
15 Sync DB Overhead/Front squats

Söndag

6 min work on weakness

AMRAP 20 min
20 DB Snatch
20 DB Overhead lunges
20 HSPU

Vecka 21

Måndag

6×1+1+1 Snatch deadlift+snatch pull+snatch
6×2 Push press
5×3 Squat variation (lunges Oh-squat, front/back)

Tisdag

MAX Snatch
MAX Clean & Jerk
4x 3-jump+8x BB-rollout

Torsdag

6×1+1+1+1 Powerclean+clean+push jerk+split jerk
4×2 Back squat
6×2 Clean pulls on plate

Fredag

5×1+1+1 Clean fr pos 1+2+3
5×4 Clean pulls
5×5 Strict press

Vecka 21

Måndag

In 16 min
5-5-5-5 Squat
4-4-4-4 Press

”Pernilla” (Cap 7 min)
21-15-9
Power snatch
Toes to bar

Tisdag

AMRAP 8 min
Row

AMRAP 8 min
30 Double-unders
18 DB Thrusters

AMRAP 4 min
Row

AMRAP 4 min
15 Double-unders
9 DB Thrusters

*rest 1 min between every AMRAP

Onsdag

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

AMRAP 8 min
6 Slamball clean
9 Burpee box jumps

Torsdag

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

AMRAP 7 min
6-9-12..
KB Swing
Lunges

Fredag

EMOM 10 min
4-8 Push-ups/HSPU

AMRAP 15 min
200 m run
10 Hang power clean
10 Back squats

Vecka 20

Måndag

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

For time (cap 16 min)
Buy in & out: 75 Wallballs
3 rounds:
15 Double-unders
10 DB Lunges

Tisdag

21-15-9 (cap 7 min)
Thrusters
Pull-ups

In 16 min
3-3-3-3 Clean
3-3-3-3 Deadlifts

Onsdag

EMOM 10 min
4-8 Push-ups/HSPU

AMRAP 16 min
400m run
15 Slamball clean
10 Burpees

Torsdag

In 18 min
1-1-1-1-1 Front squat
2-2-2-2 Box jumps

AMRAP 6 min
2-4-6-8..
DB Snatch
DB Step ups

Fredag

For time (cap 22 min)
1000m row
then, five rounds
25 Pull-ups
7 Push jerk

Vecka 20

Måndag

In teams of two, share anyhow
AMRAP 10 min
20 Wallballs
80 Double unders
2 Wall walks

Rest 4 min

AMRAP 10 min
24 Lunges with KB goblet hold
12 1-arm KB push press
12 Box jump

Tisdag

EMOM 12 min
1) 20-30s L-sit
2) 20-30s Handstand

”Frantastic” (Cap 10 min)
21 Thrusters
9 Ring MU/Bar MU/Chest to bar/Pull-ups
15 Thrusters
15 Chest to bar/Pull-ups
9 Thrusters
21 Pull-ups/Jumping pull-ups/Ring rows

Onsdag

In 11 min, do 5-7 sets of:
15-20 Banded good mornings + 8-12 Barbell bent over row

AMRAP 13 min
200m run
12 Jumping squats with bar back racked
30s Plank

Torsdag

EMOM 20 min
1) 6-10 HSPU
2) 6-10 Power clean
3) 6-10 Toes to bar
4) Rest

AMRAP 5 min
6 DB Snatch
6 Burpees over DB

Fredag

6 min work on weakness

AMRAP 20 min
100m Slamball carry
20 KB Swings
10 Lunges 1xDB Overhead 1xDB Front rack (regionals 2018 style)
20 DB Shoulder to overhead

Lördag

In teams of two (Can be done with teams of four using worm for DL, over shoulder and squats)
AMRAP 24 min
3 Rounds of
15 Sync DB Deadlifts
8 Burpee box jump over (each)

2 Rounds of
20 Ball over shoulder
20 DB Box step over

1 Rounds of
40 Ball squats
80 Toes to bar

Söndag

AMRAP 3 min
100m run
9 Power clean

Rest 3 min

AMRAP 3 min
100m run
7 Hang squat clean (heavier)

Rest 3 min

AMRAP 3 min
100m run
5 Squat clean (heavier)

Rest 3 min

AMRAP 3 min
100m run
3 Clean and jerk (heavier)

Vecka 20

Måndag

3×3, 3×2 Snatch
6×2 Clean & Jerk
4x 3-jump+10x BB-rollout

Tisdag

6×2 Reversed snatch
4×3 Front-squat

3x
12xRodd
12xFlyes
12xGood morning

Torsdag

6×2+2 Snatch+OH squat
4×4 Snatch pulls
5×2 Front squat

Fredag

6×1+1+1 Power clean+front squat+jerk
4×2, 4×1 Rack Jerk
4×4 Deadlift

Vecka 19

Måndag

EMOM 10 min
1) 4-12 DB Overhead squat left arm
2) 4-12 DB Overhead squat right arm

AMRAP 15 min
200m run
50 Double unders
3 Rounds of ”The Chief”
(1 rnd The Chief = 3 Power clean, 6 Push-ups, 9 Air squats)

Tisdag

In teams of two
AMRAP 25 min, share anyhow
120 Chest to bar
100 Wallball
80 Box jump over
60 Deadlifts
40 Pistols
200m Slamball carry (100m each)

Onsdag

EMOM 8 min
4-6 Push jerk

rest 2 min

EMOM 8 min
4-6 Hang power clean

3 Rounds (Cap 6 min)
10 Toes to bar
5 Squat snatch

Torsdag

In 10 min, do 4-6 sets of:
1-2 Rope climbs + 20-30s Handstand

E3M for 15 min
10-15 Pull-ups
10-15 Box jump over
10-15 HSPU

Fredag

EMOM 12 min
1) 15-25s Tuck-ups
2) 15-25s Superman hold/rocks

”Big A”
AMRAP 12 min*
1 Heavy deadlift
11 Burpee to plate
21 DB Snatch
*must shout ”EASY” after each round

Lördag

In teams of two, do every other round
AMRAP 6 min
4 Ball over shoulder
6 Burpee
8 2xDB Clean

Rest 3 min

AMRAP 6 min
4 Bar MU/Chest to bar/Pull-ups
6 Jumping lunges
8 1-arm DB Hang clean and jerk

Rest 3 min

AMRAP 6 min
40 Double unders
6 Pistols
8 DB Thrusters

Söndag

”Kalsu” (Cap 25 min)
100 Thrusters 60/42.5*
*EMOM 5 burpees
In remining time to Time Cap = ”Cindy”
5 Pull-ups, 10 Push-ups, 15 Air squats