Vecka 31

Måndag

E2MOM 10 min
Front squats 10-8-6-4-2

15-12-9-6-3 (Cap 14 min)
Power clean
Deficit HSPU
Back squats
Chest to bar/pull-ups

Tisdag

In teams of two (Cap 33 min)
3 Rounds of
30 DB Deadlifts
30 DB Hang squat clean
30 DB Shoulder to overhead
400m run
2 Rounds of
30 DB Deadlifts
30 DB Hang squat clean
30 DB Shoulder to overhead
400m run
1 Rounds of
30 DB Deadlifts
30 DB Hang squat clean
30 DB Shoulder to overhead
400m run

Onsdag

00:00-05:00: Do 3 sets of max rep Toes to bar/leg raises
05:00-07:00: Rest
07:00-12:00: AMRAP
4 2xKB Front squats
8 Push-ups
10 2xKB Clean
12:00-14:00 Rest
14:00-19:00: Do 3 sets of max reps light strict press (20/15kg = Rx)
19:00-21:00: Rest
21:00-26:00: AAMRAP
4 2xKB Front squats
8 Push-ups
10 2xKB Clean

Torsdag

EMOM 16 min
1) 6-8 DB/KB Overhead lunges L-arm
2) 30s Sideplank
3) 6-8 DB/KB Overhead lunges R-arm
4) 30s Sideplank (other side)

AMRAP 7 min
1-2-3-4…
Bar-MU/Chest to bar
10-20-30-40…
Double unders

Fredag

EMOM 6 min
3 Power clean + 1 Shoulder to overhead
EMOM 6 min
2 Deadlifts + 2 Hang power clean

”Running 17.4”
AMRAP 13 min
55 Deadlifts
55 Wallballs
400m run
55 HSPU

Lördag

In teams of two
AMRAP 22 min
60 KB High pulls
30 Burpees
60 Goblet squats
30 Burpees
60 1-arm KB Push press
30 Burpees
60 KB Swings
then,
Max rep 1-arm KB Clean and jerk

Söndag

AMRAP 10 min
20 DB Box step over
20 Double DB snatch
20 DB Thrusters

Rest 4 min

AMRAP 10 min
20 Burpee box jump over
20 1-arm DB hang clean and jerk
20 Sit-ups

Vecka 31

Måndag

5×2+1 Clean+hang clean

5×1 Jerk from rack

4×3 Clean pulls

Tisdag

5×1+1+1 Power snatch+snatch balance+hang snatch

4×3 Snatch pulls on plate

5×4 Back squat

Torsdag

5×1+2 Clean and jerk

5×3 Overhead squat

5×5 Push press

Vecka 31

Måndag

In 16 min
3-3-3-3 Clean
5-5-5-5 Back squat

AMRAP 7 min
3-6-9…
Power clean
Hand release push-ups

Tisdag

Every 5 min for 30 min
A)
Row 70/50-60/42-50/35 cal

B)
5-4-3 Rounds of
6 Target burpees
6 Toes to bar

Onsdag

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

For time (Cap 17 min)
Run 1 mile
50 DB Lunges
30 Hang clean

Torsdag

In 16 min
1-1-1-1-1 Front squats
4-4-4 Press

AMRAP 7 min
1-2-3-4…
Pull-ups/Toes to bar
10-15-20-25…
DU

Fredag

EMOM 8 min
A) 4-8 Strict pull-ups
B) 5 Touch and go deadlifts

AMRAP 13 min
55 Deadlifts
55 Wallballs
55 cal row
55 Push-ups/Handstand push-ups

Vecka 30

Måndag

5×1+1+1 High hang+hang+low hang snatch

5×5 Snatch push press

5×3 Paused front squat

Tisdag

5×2 Jerks

5×3 Power clean

4×2 Clean pulls

Torsdag

5×2 Snatch

4×2 Snatch pulls on plate

5×5 Back squat

Vecka 30

Måndag

EMOM 12 min
A) 4-8 Pull-ups/Toes to bar
B) 4-8 Push-ups/Ring dips

3 Rounds for time (cap 12 min)
400m run
12 DB Ground to overhead
21 Wallballs

Tisdag

In 18 min
3-3-3-3-3 Snatch
3-3-3-3 Deadlift

AMRAP 7 min
40 Sit-ups
40 KB Swings
40 KB/DB Thrusters

Onsdag

4 Rounds
In 2 min
5-8 Slamball clean
20m slamball carry
Max Double-unders
rest 1 min

5 Rounds
In 1 min
Row for cal
Rest 2 min

Torsdag

In 20 min
3-3-3-3-3 Push jerk/Press
2-2-2-2-2 Front squat

AMRAP 6 min
7 Burpee box jumps
8 DB Lunges

Fredag

Lagpass, 24 platser, boka ”WOD”. Båda salarna används.

Vecka 30

Måndag

EMOM 5 min
2 Power clean + 2 Push jerk

4×4 min
Buy in each round: 400m run
AMRAP 1-arm DB Hang clean and jerk
Rest 1 min between rounds

Tisdag

In teams of two
AMRAP 25 min
40 Sit-ups
40 Wallballs
40 KB Swing
30 V-ups/tuck-ups
30 Goblet squats
30 KB 1-arm clean and jerk
20 Toes to bar
20 KB 1-arm thruster
20 KB Snatch
(share anyhow)

Onsdag

In 16 min, do 6-8 sets of:
1 Rope climb + 10 Kip HSPU

AMRAP 8 min
80 Double unders
8 DB Burpee box step over
80 DU
8 DB Burpee box step over
80 DU
max rep DB Burpee box step over

Torsdag

AMRAP 18 min
100m Farmer walk
6 Burpee to plate
12 DB Lunges (1 DB OH 1 DB FR)
25 Pull-ups

6 min work on weakness

Fredag

In teams of two, share anyhow
AMRAP 33 min
3 Rounds of
20 Toes to bar/rings/toe to pillar
10 2xDB Power clean

3 Rounds of
20 2xDB Shoulder to overhead
10 Double unders

3 Rounds of
20 Slamball to partner (1,5-2m)
10 Burpee over partner

3 Rounds of
20 1-arm DB Thruster
10 1-arm DB Hang snatch (alternated)

3 Rounds of
20 1-arm DB Devilpress
10 1-arm DB Deadlifts

Lördag

In teams of two (every other round each)
AMRAP 6 min
6 Box jump over
6 DB Snatch
6 Pistols
Rest 3 min
AMRAP 6 min
6 Ball over shoulder
6 Ball squats
6 Burpee over ball
Rest 3 min
AMRAP 6 min
6 DB STOH
6 DB Overhead squats
6 Burpee box jump

Söndag

For time (Cap 26 min)
1 mile run
50 Overhead squats
100 V-ups
150 Double unders
50 Sumo deadlift high pull/Clean high pull/Snatch high pull
100 Box jump over

Vecka 29

Måndag

4 Rounds: AMRAP 60 sec, 60 sec rest
Power snatch*
*Increase weight each round.

AMRAP 16 min
600m run
10 Toes to bar
10 1-arm DB Hang clean and jerk
400m run
12 Toes to bar
12 1-arm DB Hang clean and jerk
200m run
14 Toes to bar
14 1-arm DB Hang clean and jerk

Tisdag

EMOM 15 min
1) 5 Ball over shoulder
2) 5-8 DB/KB Overhead squats L-arm
3) 5-8 DB/KB Overhead squats R-arm

5 Rounds of
AMRAP 60 sec, 30 sec rest
4 DB Double clean and jerk
4 DB Front squats

Onsdag

In 12 min, 6-8 sets of:
15 Sit ups + 5-10 Pull ups

AMRAP 11 min
40 Double unders
16 DB box step over
8 HSPU

Torsdag

In teams of two, share anyhow
For time: (Cap 25 min)
200 Thrusters 15/20kg
100 Box jump over
100 Toes to bar
100 Push press (2xDB or 35/50kg)
100 Double unders (each)

Fredag

E2M for 12 min
10 Deadlifts + 30m Ball carry

AMRAP 5 min
1-2-3-4…
Power clean
Burpee over bar

Rest 2 min

AMRAP 5 min
1-2-3-4…
Burpee over bar
Power clean

Lördag

In teams of two
AMRAP 26 min
10 Rounds of (5 rounds each)
5 DB Clusters
5 Bar MU/Chest to bar/Pull ups
then,
8 Rounds of (4 rounds each)
60 Double unders
8 DB Burpee
10 HSPU
then,
6 Rounds of (3 rounds each)
4 Double DB Snatch
8 DB Squats

Söndag

For time (Cap 30 min)
”Nancy”
5 Rounds of
400m run
15 Overhead squats
then,
10 Rounds of
10 Burpee
3 MU/Bar MU/6 Chest to bar
then,
”Isabel”
30 Snatches

Vecka 29

Måndag

EMOM 10 min
A) 4-8 Push-ups/HSPU
B) Work on weakness

AMRAP 16 min
400m run
20 KB Swing
20 Ring row/Pull-ups

Tisdag

In 12 min
3-3-2-2-1-1 Clean/Snatch

10 Rounds for time (cap 15 min)
9 Thrusters
35 Double-unders

Onsdag

Every 90 sec for 15 min
A) 4-8 Pull-ups/Toes to bar
B) 8 Barbell Lunges

AMRAP 9 min
9 Slamball clean
9 DB Burpee box step ups

Torsdag

In 18 min
2-2-2-2-2 Press/Push jerk
3-3-3-3 Front/OH Squat

21-15-9 (cap 7 min)
KB Swings
Box jump overs

Fredag

EMOM 6 min
3-5 Clean

AMRAP 14 min
60 cal row
50 Toes to bar
40 Wallballs
30 Cleans
20 Push-ups/Ring dips

Vecka 29

Måndag

6×1 Clean+Jerk 2s paus i pos 1,2,3,4,5
4×4 Clean pulls
6×4 Strict press

Tisdag

5×3 Reversed snatch
5×2 Front squat
3x
6x Rodd
12x Flyes
6x Good morning

Torsdag

5×2+2 Snatch fr pos 1+2
5×4 Clean pulls
6×1 Front squat

Vecka 28

Måndag

6×2 Snatch fr pos 3, 2s paus i pos 1+2
4×4 Rack Jerk
4×4 Snatch deadlift

Tisdag

6×2 Clean fr pos 3, 2s paus i pos 1+2
6×2 Push press
6×3 Squat variation (lunges Oh-squat, front/back)

Torsdag

MAX Snatch
MAX Clean & Jerk
5×2 Snatch pulls on plate