Vecka 35

Måndag

5×2 Power clean and jerk

4×2 Hang clean

5×2 Front squat

Tisdag

5×2 Power Snatch

5×4 Snatch push press

4×3 Snatch pulls on plate

Torsdag

5×1 Max Snatch

5×1 Max Clean and jerk

Vecka 35

Måndag

EMOM 8 min
4-8 Push-ups/HSPU

AMRAP 18 min
10 Deadlifts
15 Burpees
25 Double-unders

Tisdag

In 18 min
1-1-1-1-1 Back squat
5-5-5 Press

AMRAP 7 min
8 DB Lunges
9-12-15… KB Swing

Onsdag

Every 6 min for 30 min
30/40 cal row
15 Box jump overs
8 Slamball clean

Torsdag

Every 90 sec for 12 min
4-10 Pull-ups/Toes to bar

5 Rounds for time (Cap 12 min)
15 Wallballs
15 Power cleans

Fredag

In 16 min
3-3-3-3 Clean
2-2-2-2 Front squat

AMRAP 9 min
1000m run
50 DB Shoulder to overhead
Max Burpees over DB

Vecka 35

Måndag

AMRAP 6 min
5 Fatbar deadlift
40 Double unders

Rest 2 min

AMRAP 6 min
1 Rope climb
12 DB Snatch

Rest 2 min

AMRAP 6 min
5 1-arm DB/KB Overhead squats
10 Burpees

Tisdag

EMOM 16 min
1) 4 Front squats
2) 8 Strict 2xDB press

AMRAP 7 min
10 Front rack lunges
15 KB Swing

Onsdag

In teams of two
For time (Cap 25 min)
600m run (both)
70 DB Power clean and jerk
70 Toes to bar
50 DB Power clean and jerk
50 Pull-ups
30 DB Power clean and jerk
30 Chest to bar
600m run (both)

Torsdag

In 11 min, do 4-7 sets of:
30s Bearhug hold + 6-12 HSPU

6 Rounds for time (Cap 13 min)
20 Wallballs
10 Box jump over
5 Ball over shoulder

Fredag

EMOM 8 min
2 Power snatch + 2 Hang snatch

3x AMRAP 4 min
6 2xDB Snatch
8 Target burpees
10 2xDB Shoulder to overhead

Lördag

Inget ledarlett pass idag, vi arrangerar Uppsala Throw Up istället. Vill du träna ändå har vi planerat detta:

In teams of two
AMRAP 24 min
Buy in: 32m HSW/Skottkärra
200 DU
30 HSPU
40 Toes to bar
50 DB Thrusters
60 DB Deadlifts
70 KB High swing

Söndag

Vi arrangerar Uppsala Throw Up och erbjuder inga pass denna dag. Kom gärna och hejja!

Vecka 34

Måndag

In teams of two
For time (Cap 30 min)

Start with: Both athletes; 400m Ball carry (every 100m = 10 ball squats)

3 Rounds each of:
8 KB Snatch
4 KB Overhead/Goblet squats
8 Box jump over

3 Rounds each of:
20 Russian KB swing
5 Burpee to plate

3 Rounds each of:
50 Double unders
5 Devilpress

Tisdag

EMOM 8 min
A) 30s Farmers carry
B) 3-6 Fatbar push press
Rest 2 min
EMOM 8 min
A) 30s Bearhug carry
B) 3-6 Heavy ring rows

AMRAP 5 min
8 1-arm DB Hang clean and jerk
16 Squat jumps

Onsdag

E2M for 10 min
4-6 Deadlifts
8-10 toes to bar
10-12 Shoulder taps (floor/wall/freestanding)

Rest 3 min

E2M for 10 min
4-6 Power cleans
8-10 Burpee over bar
10-12 V-ups/tuck-ups/sit-ups

Torsdag

AMRAP 24 min
600m run
8 Thrusters
80 Double unders
1 Rope climb

Fredag

AMQRAP 12 min, Q=Quality
6 Strict pull-ups
8+8 1-arm Strict DB/KB press
12 Heavy KB swing

AMRAP 12 min
18 Wallballs
15 Pull-ups
12 Power snatch

Lördag

In teams of two; Do every other round
AMRAP 6 min
6 2xDB Deadlifts
6 1xDB Box step over
6 Ball over shoulder

Rest 3 min

AMRAP 6 min
6 Pistols
6 DB Snatch
6 Burpee over DB

Rest 3 min

AMRAP 6 min
6 Ball squats
6 1-arm DB Shoulder to overhead
6 Toes to bar

Söndag

Hero wod ”Badger”

3 Rounds for time of:
30 Squat clean
30 Pull ups
800m run

Vecka 34

Måndag

5×1+1+1 Power snatch+Snatch push press+hang snatch

5×2 Back squat

4×3 Clean pulls on plate

Tisdag

5×2+1 Clean+jerk

5×3 Front squats

5×5 Press

Torsdag

5×2 Snatch

5×2 Snatch balance

4×4 Snatch pulls

Vecka 34

Måndag

In 10 min
2-2-2-2-2 Back squat

For time (cap 15 min)
1000 meter Run
30 Handstand Push-Ups
1000 meter Row

Tisdag

In 16 min
3-3-2-2-1-1 Clean
3-3-3 Box jumps

AMRAP 7 min
3-6-9-12…
Clean and jerk
Toes-to-bar

Onsdag

Every 90 sec for 9 min
4-8 Pull-ups/toes to bar

AMRAP 15 min
9 Deadlifts
12 Hand release push-ups
15 Box jumps

Torsdag

In 16 min
5-4-3-2 Push jerk
3-3-3-3 Front squat

AMRAP 8 min
32 Double-unders
16 Reverse lunges

Fredag

Every 90 sec for 12 min
A) 4-8 Push-ups/HSPU
B) 3+3 KB Snatch

AMRAP 12 min
18 Wallballs
15 Pullups/Ring row
12 Power snatch

Vecka 33

Måndag

5×2+1 Clean+jerk

4×4 Clean pulls on plate

5×3 Back squat

Tisdag

5×2 Snatch

4×3 Snatch pulls

5×1 Paused front squats

Torsdag

5×1+1 Hang clean+front squat+jerk

5×4 Overhead squat

5×4 Push press

Vecka 33

Måndag

EMOM 6 min
4 Touch and go power snatch

For time (Cap 18 min)
30 Hang squat clean
30 Burpees
30 Thrusters
30 Burpees
30 Back squats
30 Burpee

Tisdag

E2M 18 min
2-5 Strict pull-ups + 4-8 kipping HSPU + 20s Plank

AMRAP 6 min
9-6-3
Deadlifts
High box jumps

Onsdag

In teams of two (or four, using a worm on the first two parts)
AMRAP 23 min
6 Rounds of:
12 Sync 2xDB Shoulder to overhead
24 Toes to bar
12 Sync 2xDB Lunges
then,
30 DB Thrusters
then,
10 Rounds of:
4 Bar-MU/6 Chest to bar/Pull-ups
6 HSPU
8 Pistols

Torsdag

EMOM 10 min
1) 8-15 Push-ups
2) 8-15 V-ups

AMRAP 15 min
20 Wallballs
400m run
4 Heavy DB Snatch

Fredag

EMOM 14 min
1) 3 Power clean and jerk
2) 6 Bent over rows

3×2 min AMRAP
6 Bar facing burpees
6 SDHP/Clean high pull
Rest 2 min between each round

Lördag

In teams of two
For time (Cap 25-30 min)
80 2xDB Snatch
80 DB Box step overs
8 Strict pull-ups
60 2xDB Snatch
60 DB Box step overs
6 Strict pull-ups
40 2xDB Snatch
40 DB Box step overs
4 Strict pull-ups
20 2xDB Snatch
20 DB Box step overs
2 Strict pull-ups

Söndag

AMRAP 20 min
21 Box jump over
15 Toes to bar
9 Squat snatch

5 min work on weakness

Vecka 33

Måndag

In 8 min
4-4-4-4 Press

Every 4 min for 16 min
25/18 cal row
7-15 Burpees
5-8 HSPU

Tisdag

In 18 min
2-2-2-2 Clean
3-3-3-3-3 Back squat

AMRAP 6 min
9-6-3
Deadlifts
Box jumps

Onsdag

Every 90 sec for 12 min
A) 4-8 Pull-ups/Toes to bar
B) 4-8 Push-ups/Dips

AMRAP 12 min
30 Double-unders
20 Lunges
10 Shoulder to overhead

Torsdag

”Zombie”
For time (Cap 30 min)
60 Wallballs
1 mile run
30 Wallballs
800m run
15 Wallballs
400m run

Fredag

In 14 min
3-3-3-3 Power clean/Snatch
4-4-4 Front squat

For total time (Cap 12 min)
3 rounds of:
10 Power clean/Snatch
6-12 Bar facing burpees
rest 3 min
3 rounds of:
10 Pull-ups
6-12 Bar facing burpees

Vecka 32

Måndag

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

3 Rounds for time (Cap 16 min)
400m run
40 Sit-ups
7 Deadlifts

Tisdag

In 14 min
5-5-5-5 Push jerk/Press
4-4-4 Back squat

AMRAP 9 min
5 Pull-ups
4 Toes to bar
3 Clean and jerk

Onsdag

In 10 min
2-2-2-2-2 Clean/Snatch

4 Rounds each for time
Row 500m
rest 1:1

Torsdag

Every 90 sec for 15 min
A) 4-8 Pull-ups/Toes to bar
B) 60 sec Double-unders or 4-8 HSPU

AMRAP 10 min
20 Wallballs
15 KB Swing
10 DB Lunges

Fredag

In 8 min
5-5-5-5 Front squat

For time (Cap 20 min)
10-20-30-40-50 DB Snatch
15 Burpee box jump overs