Vecka 27

Måndag

5×2 Snatch
5×2 Clean & Jerk
4x 3-jump+10x BB-rollout

Tisdag

5×3 Clean fr blocks
3×6 Back squat
4×4 Clean pulls on plate

Torsdag

4×2, 2×1 Snatch fr bockar
5×2 Snatch pulls
4×4 Strict press

Vecka 27

Måndag

In teams of two
AMRAP 22 min (share anyhow)
10 Pistols
20 KB Snatch
30 Pull-ups
40 Wallballs
50 1-arm DB Shoulder to overhead
60 Double unders (each)

Tisdag

EMOM 15 min
1) 2-6 Negative pull-ups
2) 30s Hollow hold
3) 1-3 Wall walks

AMRAP 9 min
2-4-6-8…
KB Swing
Burpee box step over

Onsdag

EMOM 6 min
3-5 Hang snatch (anyhow)

For time (Cap 18 min)
”Linda lost her barbell and bench”
10-9-8-7-6-5-4-3-2-1
KB Deadlift
DB Strict press
Ball over shoulder

Torsdag

In 4 min
Find 3RM Front squat from ground

Rest 3 min

AMRAP 4 min
30 Double unders
6 Heavy DB Snatch

Rest 3 min

In 4 min
Find 1 RM Front squat from ground

Rest 3 min

AMRAP 4 min
30 Double unders
12 DB Snatch (lighter DB)

Fredag

EMOM 12 min
1) 8-12 V-ups
2) 8 Front rack lunges

AMRAP 12 min
8 Chest to bar
16 Wallballs
8 Toes to bar
16 Wallballs

Lördag

In teams of two
AMRAP 5 min
3 Sync Ball to shoulder
6 Sync Burpee
9 Sync 1-arm DB hang clean and jerk

Rest 2 min

In 5 min
Max rep HSPU

Rest 2 min

AMRAP 5 min
3 Sync Devilpress
6 Sync DB Snatch
9 Sync Sit-ups

Rest 2 min

In 5 min
Max rep Burpee

Söndag

6 Rounds (Cap 25 min)
30 Air squats
19 Power clean
7 Strict pull-ups
400m run

Vecka 27

Måndag

”Triple 3”
For time (cap 40 min)
3k row
300 Double-unders
3 mile run

Tisdag

In 16 min
2-2-2-2 Clean
4-4-4-4 Pull-ups/Toes to bar

AMRAP 9 min
2-4-6-8..
Kb Swing
Burpee box step over

Onsdag

In 8 min
3-3-3-3 Push jerk/press

For time (cap 18 min)
10-9-8-7-6-5-4-3-2-1
Deadlift
KB Shoulder to overhead
DB squat clean

Torsdag

Every 5 min for 30 min
A)
Run 400-1k

B)
00:00 1 set Clean and jerk
02:30 1 set HSPU/Push-ups

Fredag

In 10 min
5-5-5-5-5 Front squat

AMRAP 12 min
5 Pull-ups
16 Wallballs
5 Toes to bar
16 Wallballs

Vecka 26

Måndag

In 10 min
5-5-5-5-5 Deadlift

AMRAP 15 min
5 KB clean and jerk
20 Lunges
10 Pull-ups

Tisdag

EMOM 12 min
A) 4-8 Pull-ups/Toes to bar
B) Work on weakness

EMOM 10 min
3 Power clean
3 Front squat
3 Shoulder to overhead

Onsdag

Every 6 min for 36 min
A) Row 60/40 cal

B1)
21-15-9
Front squat
Ring row

B2)
21-15-9
Deadlift
Burpees

B3)
21-15-9
Double-unders
KB Clean and jerk

Torsdag

In 16 min
1-1-1-1 Squat
5-4-3-2 Press

21-15-9 (cap 8 min)
Thrusters
HSPU/Push-ups

Fredag

EMOM 8 min
3 Clean or snatch

”13.1”
AMRAP 17 min
40 Target burpee
30 Clean/Snatch
30 Target burpee
30 Clean/snatch
20 Target burpee
30 Clean/snatch
10 Target burpee
Max rep Clean/snatch

Vecka 26

Måndag

5×3 Clean fr bockar
5×2 Back squat
5×5 Push press

Tisdag

5×3 Snatch fr bockar
5×3 Snatch pulls
5×3 Front squat

Torsdag

6×2 Power clean fr blocks
6×2 Rack Jerk
6×6 Clean deadlift

Vecka 26

Måndag

In 10 min
Do max sets of 2-5 HSPU (Choose a set and stick to it for 10 minutes)

”Mikko in the woods”
AMRAP 15 min
5 Double KB Clean and jerk
20 Lunges with ball
10 Pull-ups

Tisdag

EMOM 6 min
5 Power clean
Directly into
EMOM 6 min
2 Squat clean

5 Rounds (Cap 12 min)
12 Shoulder to overhead
12 Front squats
12 Toes to bar

Onsdag

In teams of two
Do every other round
AMRAP 10 min
10 Box jump over
8 DB Deadlifts
6 Burpee

Rest 4 min

AMRAP 10 min
10 Wallballs
8 Push-ups
6 DB Snatch

Torsdag

EMOM 18 min
1) 1-3 Rope climbs
2) 10-30s L-sit
3) 30s Double unders

6 min amrap
1-2-3-4…
strict HSPU
2-4-6-8…
Thrusters

Fredag

Open 13.1
AMRAP 17 min
40 Target burpee
30 Snatch (light)
30 Target burpee
30 Snatch (heavier)
20 Target burpee
30 Snatch (heavier)
10 Target burpee
Max rep snatch (heavier)

6 min work on weakness

Lördag

In teams of two
For time (Cap 25 min)
50 2xDB Power clean
50 HSPU
then,
100 Sync KB Swings
100 Sync Goblet squats
then,
21-15-9-15-21
Sync DB Deadlift
Sync Burpee over DB

Söndag

For time (Cap 30 min)
”Sprint Murph”
800m run
50 Chest to bar
100 Push-ups
150 Air squats
800m run

Vecka 25

Måndag

5×3 Snatch
4×4 Frontsquat

3x
8xRodd
8xFlyes
8xGood morning

Tisdag

5×2 Snatch
5×3 Rack Jerk
6×2 Backsquat 2 s paus i botten

Torsdag

5×3 Clean & Jerk
4×4 Clean pulls
5×4 Front squat

Fredag

Fira midsommar! <3

Vecka 25

Måndag

In teams of two (Can be done in teams of 4 using worm to jump over, do burpee over and finish with 30 C&J)
For time (Cap 24 min)
400m run (both)
80 Box jump over (shared)

then,
21-15-9
Syncro DB Snatch
Syncro Burpee over DB

then,
30 Syncro 2xDB clean and jerk (2 DB)

Tisdag

AMRAP 20 min
15 Bar-MU/ 18-30 CTB/Pull-ups
30 Hang power clean
30 HSPU
30 Front squats
30 Toes to bar
30 Shoulder to overhead

5-6 min work on weakness

Onsdag

EMOM 18 min
1) 3-6 Rope pull-ups
2) 4-8 Strict press
3) 30s Bearhug walk

3 Rounds for time of (Cap 6 min)
10 KB Snatch
50 Double unders
10 KB Clean and jerk

Torsdag

In 12 min, 5-7 sets of
5 Ovearhead/Front squats

AMRAP 11 min
4-8-12…
Lunges with 1xDB OH, 1xDB Front racked
Burpee to plate
100m run after each round

Fredag

Midsommarafton
Vill du träna ändå? Kör detta:
EMOM 8 min
2-4 Squat snatch

3x AMRAP 4 min, 2 min rest
10 Power snatch
10 Box jump over
10 Push-ups

Lördag

In teams of two
AMRAP 6 min
93 Double unders
21 HSPU

Rest 3 min

AMRAP 6 min
21 Thrusters
10 Ball over shoulder
4 Rope climbs

Rest 3 min

AMRAP 6 min
3-6-9…
KB Swings
2xDB Shoulder to overhead

Söndag

For time (Cap: end of class)
1 mile run
22 Wallballs
22 R-MU/B-MU/CTB/Pull-ups
22 Wallballs
22 Power clean
22 Wallballs
1 mile run

Vecka 25

Måndag

In 20 min
Run 1 mile/1k/600m for time
then,
Build to 1RM Deadlift

”18.0”
21-15-9
DB snatch
Burpee over DB

Tisdag

EMOM 8 min
4-8 Push-ups/HSPU

AMRAP 20 min
5 Power cleans
10 Toes to bar
15 Wall balls

Onsdag

In 16 min
3-3-3-3 Power snatch/clean
2-2-2-2 Squat

”Grace”
For time (Cap 8 min)
30 Clean and jerk

Torsdag

EMOM 10 min
A) Row 15/12 cal
B) 4-8 Pull-ups
rest 2 min

EMOM 8 min
A) Row 18/15 cal
B) 6 Slamball over shoulder

EMOM 6 min
A) Row 21/18 cal
B) 10 Burpee box jumps

Fredag

Midsommarafton

Vecka 24

Måndag

EMOM 10 min
A) 4-8 HSPU/Push-ups
B) 30 sec Double-unders

AMRAP 15 min
6 Power clean
9 Lateral burpees
12 Ring row/pull-ups

Tisdag

In 16 min
2-2-2-2 Deadlift
1-1-1-1 Press

AMRAP 9 min
Buy in: 600m run
9 Thrusters
12 KB Swings

Onsdag

EMOM 10 min
4-8 Pull-ups/Toes to bar

For time (cap 13 min)
16-12-8-12-16
DB Snatch
Burpee box jump

Torsdag

Every 5 min for 30 min
A)
Row 70-60-50 cal

B)
5-4-3 Rounds of
15 Wallballs
7 Toes to bar

Fredag

In 18 min
2-2-2-2-2 Hang clean
3-3-3-3 Squat

AMRAP 7 min
4 HSPU
8 Deadlifts