Vecka 40

Måndag

Every 2 min for 10 min
4 Clean

For time (cap 15 min)
50 KB swing
50 Wallballs
50 DB snatch
50 Box jump

Tisdag

”Jackie” (cap 10 min)
1000m row
50 Thrusters (20/15kg)
30 Pull-ups

EMOM 10 min
A) 4-8 Push-ups
B) 4-8 Strict knee raises

Onsdag

Every 2 min for 8 min
8 Deadlifts

AMRAP 16 min
200m run
20 Push press
30 Air squats

Torsdag

EMOM 6 min
4-8 Kipping Pull-ups
EMOM 6 min
4-8 Strict pull-ups

AMRAP 12 min
18 Double-unders
10 Burpees
8 Slamball clean

Fredag

Every 2 min for 8 min
5 Push jerk
Every 2 min for 8 min
8 Back squat

AMRAP 9 min
21-15-9
Deadlift
HSPU

Vecka 40

Måndag

In teams of two
AMRAP 24 min, share anyhow
100 KB Swing
100 Wallballs
100 DB Snatch
100 Box jump

Tisdag

EMOM 8 min
2 Hang snatch + 1 Overhead squat
Rest 2 min
EMOM 8 min
2 Hang clean + 1 Front squat

AMRAP 5 min
Lateral burpees*
*EMOM (start 00:00) 3 Deadlifts

Onsdag

In 13 min, do 5-7 sets of:
3-10 Strict HSPU + 12 Pistols

AMRAP 11 min
6 1-arm Devilspress
8 Box jump over
10 Wallballs

Torsdag

E2M for 12 min
12 Barbell bent over rows + 14 Weighted sit-ups

5 Rounds of (Cap 12 min)
80 Double unders
4 Ball over shoulder
20 KB Swings

Fredag

Every 2 min for 8 min
5 Push jerk
Every 2 min for 8 min
8 Front squat

AMRAP 9 min
21-15-9
Deadlift
HSPU

Lördag

For time: In teams of two, share anyhow (Cap 24 min)
40 Box step over
400 Double unders
Then,
5 Rounds of
20 1-arm KB clean and jerk
20 Goblet squats
Then,
50 Burpee over partner (partner holds plank)
Then,
5 Rounds of
20 Ball over shoulder
20 Ball squats

Söndag

”Double DT”
10 Rounds (Cap 25 min)
12 Deadlifts
9 Hang power clean
6 Push jerks

Remaining time:
Work on weakness

Vecka 40

Tisdag

6×1+1+1 Snatch deadlift+snatch pull+snatch

6×2 Push press

5×3 Squat variation (lunges Oh squat, front/back)

Torsdag

MAX Snatch

MAX Clean & Jerk

Fredag

6×1+1+1+1 Power clean+clean+push jerk+split jerk

4×2 Back squat

6×2 Clean pulls on plate

Vecka 39

Måndag

EMOM 8 min
4-8 Pull-ups

”The Chief”
5 rounds
AMRAP 3 min
3 Power clean
6 Push-ups
9 Air squats
1 min rest

Tisdag

Every 2 min for 8 min
4 Push jerk
Every 2 min for 8 min
6 Deadlift

5 Rounds for time (cap 8 min)
15 Wallballs
15 Burpee box jumps

Onsdag

EMOM 10 min
A) 4-8 Push-ups
B) 4-8 Strict pull-ups

AMRAP 12 min
40 DU
12 DB Deadlifts
9 DB Hang clean
6 DB Shoulder to overhead

Torsdag

Every 5 min for 30 min
A) 3 min row for cal

B) AMRAP 3 min
HSPU
Buy in: run 400m

Fredag

Every 2 min for 10 min
3 Clean
Every 2 min for 6 min
10 Back squat

AMRAP 8 min
6 Pull-ups
9 Target burpees
12 Slamball clean

Vecka 39

Tisdag

6×2 Reversed snatch

4×3 High hang snatch

4×3 Front squat

Torsdag

6×1+1+1 Powerclean+front squat+jerk

4×2+4×1 Rack jerk

4×4 Deadlift

Fredag

6×2+2 Snatch+Oh squat

4×4 Snatch pulls

5×2 Front squat

Vecka 39

Måndag

In 6 min
30 V-ups/tuck-ups
40 Hollow rocks or 90 sec Hollow position
50 Sit-ups

5x AMRAP 3 min
1 Power clean
3 Strict HSPU
5 Wallballs

Rest 1 min between AMRAPs

Tisdag

In teams of two, do every other round
AMRAP 7 min
2 Ball over shoulder
4 Pistols
6 1-arm DB Thruster

Rest 2 min

AMRAP 7 min
2 Ball squats
4 Box jump over
6 1-arm DB Hang clean and jerk

Rest 2 min

AMRAP 7 min
2 Vanmakers
30 Double unders
6 1xDB Box step over

Onsdag

EMOM for 12 min
1) 15-20 Banded biceps curls OR 40 sec hand over hand sled pull
2) 5-10 Toes to bar

AMRAP 12 min
40 DU
2-4-6-8..
Double kb deadlifts
Double kb frontsquats
Double kb hang to overhead

Torsdag

AMRAP 24 min
3 Rounds of
5 Burpee deadlifts
10 HSPU
then,
2 Rounds
15 Burpee to plate
15 DB Snatch
then,
1 Round of
10 Clusters
20 Wallballs

Fredag

EMOM 18 min
1) 20-30s Handstand practice
2) 6 Power clean
3) 20-30s L-hang

AMRAP 6 min
10 Pull-ups
5 1-arm KB Overhead/Front squat

Lördag

In teams of three
AMRAP 27 min, share anyhow
90 Sit-ups
90 KB Snatch
90 Burpee box jumps
90 Goblet squats
90 Toes to bar

Söndag

On the 00:00: 30 Clean and jerk
On the 10:00: 30 HSPU + 30 Bar-MU/Chest to bar pull-ups
On the 20:00: 300 Double unders

Vecka 38

Måndag

”Vansinnet”
3 Rounds of:
1 min: Wallballs
1 min: Hang Power Clean 35/25kg
1 min: Box jump
1 min: Push press
1 min: Burpee
1 min: Rest

5 min work on weakness

Tisdag

In teams of three
Two modes: Hard mode = Everyone sync. Normal mode: 2 work, 1 rest
AMRAP 25 min, everything synched
4 Rounds of
20 KB Swing
10 Goblet squats
then,
2 Rounds of
20 KB Snatch
10 1-arm KB Thruster
then,
1 Round of
20 1-arm KB Shoulder to overhead
10 1-arm KB Overhead squat/Front squat

Onsdag

E2M 16 min
1 Power clean + 1 Hang power clean + 1 Push jerk + 1 Split jerk

AMRAP 8 min
30 Double unders
10 Lateral burpee over DB
3 1xDB Ground to overhead (heavy, anyhow)

Torsdag

In 12 min to do 5-7 sets of:
2-5 Strict chin-ups + 12 Pistols

5 Rounds for time of: (Cap 12 min)
12 Chest to bar
8 Front squats
4 Devilthruster (1 Devilpress+1 Thruster = 1 rep)

Fredag

AMRAP 6 min
3 DB Snatch (heavy)
6 Box jump over
9 Toes to bar

Rest 3 min

AMRAP 6 min
1 Rope climb/3 Strict pull-ups
5 HSPU
10 DB Lunges anyhow

Rest 3 min

AMRAP 6 min*
Ball over shoulder
*EMOM 4 Burpees over ball

Lördag

In teams of two
AMRAP 25 min
5 Rounds of (synched)
21 DB Deadlift
15 DB Shoulder to overhead
9 DB Burpee over DB

Remaining time AMRAP* of:
20 DB Box step over
20 Pull-ups
40 Wallballs
*share anyhow

Söndag

MACC ”Three wisemen” (Cap 24 min)
3 Rounds of,
5 Hang snatch
10 Bar facing burpees
then,
3 Rounds of,
10 2xDB Snatch
20 Pull-ups
then,
3 Rounds of,
15 Box jump over
30 Wallballs

Vecka 38

Tisdag

8×1+1 Low+high hang clean

4×4 Clean pulls

4×4 Strict press

Torsdag

5×2 Reversed snatch

5×2+2 Oh squat+sots press

5×2 Front squat

Fredag

6×1+1+1 High+Low hang clean+clean&jerk

5×5 Back squat

5×5 Press behind neck

Vecka 38

Måndag

EMOM 6 min
4-8 Pullups

”Vansinnet”
3 Rounds of:
1 min: Wallballs
1 min: Hang power clean (35/25kg)
1 min: Box jump
1 min: Push press
1 min: Burpee
1 min: Rest

Tisdag

AMRAP 10 min
12/15 cal row
15 KB Swings

rest 5 min

AMRAP 10 min
12 Toes to bar
12 Thrusters

Onsdag

Every 2 min for 8 min
8 Front squat
Every 2 min for 8 min
8 Press

AMRAP 8 min
30 Double-unders
20 DB Snatch
10 Burpee over DB

Torsdag

EMOM 7 min
4-8 HSPU
EMOM 5 min
4-8 Push-ups

5 Rounds for time (cap 12 min)
12 Pull-ups
8 Front squats
4 Slamball clean

Fredag

In 16 min
5-4-3-2-1 Clean
10-10-10 Deadlift

AMRAP 10 min
200m run
9 DB Shoulder to overhead
6 Burpee box jumps

Vecka 37

Tisdag

6×2 Hang snatch

5×3 Push press

4×4 Squat variation (lunges, Oh squat, front/back)

Torsdag

4×3+3 Oh squat+snatch balance

3×3 + 3+2 Snatch

6×2 Clean & Jerk

Fredag

5×2 Low hang snatch

5×2 Back squat

5×3 Snatch pulls on plate