Vecka 44

Måndag

EMOM 6 min
2 Clusters

AMRAP 18 min*
20 DB Power clean
20 DB Shoulder to overhead
20 DB Thrusters
*E3M 10 Burpee to plate

Tisdag

EMOM 24
1) 3-5 HSPU, scale accordingly
2) 6-12 Pistols
3) Box jump over (entire minute)
4) Rest

If there is time left: Work on a skill you need to get better at.

Onsdag

In teams of two
AMRAP 7 min (Do every other round)
3 Bar Muscle Up/Chest To Bar pull-ups
6 V-ups/tuck-ups
9 DB Snatch

Rest 2 min

In 7 min
Find 3RM Deadlift for both athletes

Rest 2 min

AMRAP 7 min (Do every other round)
3 BMU/CTB
6 V-ups/tuck-ups
9 DB snatch

Torsdag

EMOM 12 min
1) 6-12 Toes to bar
2) 3-6 Power clean

5 Rounds for time* (Cap 12 min)
10 KB Swing
10 Goblet squats
10 KB Snatch
*If you put the KB down = 30 Double unders

Fredag

Open 20.4

Lördag

In teams of three
1 Heavy Dumbell must at all times be held by one of the resting team-members. If you drop the DB = 20 Sync team burpees

AMRAP 25 min
150 Wallballs
150 Box jump
75 1xDB Overhead lunges
75 1xDB Hang clean and jerk

Söndag

AMRAP 5 min
Buy in: 50 Wallballs
12 Deadlift
12 Bar facing burpees
Rest 5 min

AMRAP 5 min
Buy in: 35 Wallballs
9 Deadlift (heavier)
9 Bar facing burpees
Rest 5 min

AMRAP 5 min
Buy in: 20 Wallballs
6 Deadlift (heavier)
6 Bar facing burpees

Vecka 44

Måndag

Every 2 min for 10 min
5-4-3-2-1 Push jerk
Every 2 min for 8 min
2 Back squat

AMRAP 7 min
1-2-3…
Thruster
Burpees

Tisdag

4 Rounds
AMRAP 6 min
12/15 cal row
8 HSPU

rest 2 min

AMRAP 6 min
32 Double-unders
8 Toes to bar

rest 2 min

Onsdag

Every 2 min for 10 min
2 Clean
rest 1 min
Every 2 min for 6 min
2 Deadlift

AMRAP 8 min
18 Wallballs
18 KB Swings

Torsdag

EMOM 7 min
4-8 Kipping pull-ups
rest 1 min
EMOM 6 min
4-8 Strict pull-ups

”Elizabeth” (cap 10 min)
21-15-9
Squat clean
Push-ups

Fredag

Open 20.4

Vecka 44

Tisdag

6×2 Reversed Clean&jerk

6×2 Push press

6×3 Squat variation (lunges, Oh squat, front/back)

Torsdag

MAX Snatch

MAX Clean & Jerk

Fredag

5×3 Snatch

6×1 Back squat

6×2 Snatch pulls on plate

Vecka 43

Måndag

EMOM 12 min
1) 6 Suitcase + Front rack KB Squat
2) Switch side
3) 3-5 High box jumps

”Bar fight-ish” (Cap 12 min)
50 Chest to bar
40 Toes to bar
AMRAP Clean and jerk

Tisdag

AMRAP 6 min
25-30–35-40-45-50…
Double unders
8 HSPU after each set

EMOM 18 min
1) 6 DB press + 20-30s waiters walk
2) Switch side
3) 8-12 Weighted box step ups

Onsdag

In teams of two, work every other min
AMRAP 8 min 1 min work, 1 min rest
20 2xKB Deadlifts
20 2xKB Cleans
20 2xKB Front squats
20 2xKB Shoulder to overhead
20 2xKB Front squats
20 2xKB Clean
20 2xKB Deadlifts
AMRAP Burpee

Rest 2 min

AMRAP 8 min 1 min work, 1 min rest
40 1xDB Snatch
30 1xDB Hang clean and jerk
20 1xDevilspress
AMRAP Burpee

Rest 2 min

AMRAP 8 min 1 min work, 1 min rest
40 DB/KB Overhead lunges
50 Push-ups
60 KB Swing
AMRAP Burpee

Torsdag

E2M for 12 min
30s Handstand/walk practice + 30s Plank

5 Rounds for time of (Cap 11 min)
12 Pull-ups
6+6 DB Hang split snatch

Fredag

Open 20.3

Lördag

In teams of two
AMRAP 25 min
4 Rounds of:
8 1xDB/KB Overhead squats
16 Burpees over DB/KB
Then,
6 Rounds of:
20 Double DB snatch
20 Sync/partner sit-ups
Then,
8 Rounds of:
8 Pistols
16 Toes to bar

Söndag

In 10 min, do 5-7 sets of:
1 Power snatch + 1 Hang power snatch + 1 Overhead squat

AMRAP 14 min
30 Wallballs
30 Box jump over
30 V-ups

Vecka 43

Tisdag

2×3 2×2 2×1 Hang power snatch

5×3 Push press

5×6 Squat variation (lunges, Oh squat, front/back)

Torsdag

4×2 2×1 Snatch

4×2 2×1 Clean & jerk

5×2 Rack jerk

Fredag

5×3+3 Power clean+jerk

5×3 Back squat

5×2 Clean pulls

Vecka 43

Måndag

EMOM 7 min
5 Push jerk

5 Rounds for total reps
90 sec Toes to rings
90 sec Burpee box jumps
90 sec cal Row
90 sec rest

Tisdag

Every 2 min for 10 min
3 Deadlift
rest 1 min
Every 2 min for 8 min
4-8 Strict pull-ups

AMRAP 7 min
20 Double-unders
10 DB hang clean and jerk

Onsdag

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

For time (cap 15 min)
50 Goblet squats
50 KB Swings
50 DB Lunges
50 Target burpees

Torsdag

Every 2 min for 8 min
5-4-3-2-1 Clean
rest 1 min
Every 2 min for 8 min
3 Front squat

AMRAP 9 min
5 Pull-ups
10 DB Hang snatch

Fredag

Open 20.3

Vecka 42

Måndag

On a 25 minute clock:*
On the 00:00 ”Fran”
21-15-9
Thrusters
Pull-ups

On the 05:00 ”Grace”
30 Clean and jerk

On the 10:00 ”Amanda at the bar”
9-7-5
Bar MU
Squat snatch

On the 15:00 ”Half Mary”
AMRAP 10 min
5 HSPU
10 Pistols
15 Pull-ups

Scale as needed to reach time caps*

Tisdag

In teams of two, do every other round
AMRAP 6 min
6 Burpee over ball
6 DB Snatch
6 Toes to bar

Rest 2 min

AMRAP 6 min
6 Ball over shoulder
6 DB Goblet squat
6 Push-ups

Rest 2 min

AMRAP 6 min
6 Ball squats
6 Broad jumps (1m)
6 Devilspress 1-arm

Onsdag

In 18 min, do 8-10 sets of:
4 Strict HSPU + 4 Lungesters + 10 V-ups/tuck-ups/ sit-ups

1 Lungester = 1 lunge/leg + 1 thruster

AMRAP 6 min
2-4-6-8…
Toes to bar
30 Double unders

Torsdag

EMOM 12 min
a) 5 Power clean
b) 30-45
Plank shoulder taps

”The Mule” (Cap 12 min)
21-15-9
Deadlift
Burpee pull-ups

Fredag

Open 20.2

Lördag

In teams of four

AMRAP 25 min
20 Goblet squats each, one person works at a time
2 person sync
16 DB Snatch
The other 2 persons sync
16 DB Overhead lunges
Whole team sync
20 Team burpees over a line
2 person sync (switch movement)
16 DB Snatch
The other 2 persons sync
16 DB Overhead lunges
20 Team burpees over a line

Söndag

EMOM
00:00-04:00 3 Snatch deadlifts
04:00-08:00 3 Hang power snatch
08:00-12:00 3 Power snatch
12:00-16:00 3 Squat snatch or 3 Power snatch + 3 OHSq

AMRAP 8 min
6 Double DB Snatch
6 Double DB Lunges anyhow
6 Burpee over DB

Vecka 42

Tisdag

4×4 Tall clean

6×3 Power clean & jerk

4×4 Back squat

Torsdag

5×3 Power snatch

5×3 Snatch pulls

5×5 Front squat

Fredag

4×2 4×1 Hang power clean

5×3 Rack jerk

6×2 Clean deadlift

Vecka 42

Måndag

Every 2 min for 10 min
5-4-3-2-1 Push jerk
rest 1 min
Every 2 min for 8 min
4 Deadlifts

”Grace” (cap 7 min)
30 Clean and jerk

Tisdag

EMOM 12 min
A) 4-8 Push-ups
B) 4-8 Pull-ups

AMRAP 10 min
10 Toes to rings
15 KB Push press
20 Goblet squats

Onsdag

Every 2 min for 10 min
3 Clean
rest 1 min
Every 2 min for 6 min
4 Back squat

”Annie” (cap 12 min)
50-40-30-20-10
Sit-ups
Double-unders

Torsdag

Every 2 min for 30 min
A) 90 sec Rowing
B) 90 sec Wallballs
C) 90 sec Burpee box overs

Fredag

Open 20.2
Warm up and prepare in the appropriate way then complete the workout

Vecka 41

Tisdag

5×1+1+1Clean from pos 1+2+3

5×4 Clean pulls

5×5 Strict press

Torsdag

6×2 Reversed power snatch

6×2 Snatch pulls

6×2 Strict press

Fredag

5×2+2 High+low hang powerclean

5×2 Front squat 2 s paus in squat position

2×5 Front squat (explosive)