Vecka 48

Måndag

8-8-8-8 Strict press

AMRAP 18 min
10 Burpee box jumps
10 DB walking lunges
10 KB Swings

Tisdag

In 12 min
5-8 set
4 Strict pull-ups
4 Push-ups

”DT” (cap 10 min)
5 RFT
12 Deadlift
9 Hang power clean
6 Shoulder to overhead

Onsdag

In 16 min
2-2-2-2-2 Clean
3 set of max strict toes to bar

2 RFT (Cap 7 min)
50 DU
15 Slamball clean + squat

Torsdag

In 10 min
5-10 set kipping HSPU

AMRAP 14 min
15 cal row
15 DB Push press
15 Wallballs
15 sec Slamball hold

Fredag

4-4-4 Overhead squat
6-6-6-6 Back squat

7 RFT (Cap 10 min)
7 Target burpees
7 Pull-ups

Vecka 48

Måndag

In teams of two
AMRAP 10 min (share anyhow)
8 Burpee to plate
16 2xDB Clean and jerk

Rest 2 min

AMRAP 5 min
Seasaw DB Thrusters (Do every other rep, partner holds top position for rep to count)

Rest 2 min

AMRAP 5 min (synched)
8 Burpee to plate
16 2xDB Clean and jerk

Tisdag

EMOM 18 min
1) 10 Deadlifts
2) 30s Plank
3) 5 2xDB Arnold press

AMRAP 5 min
10 Hang power clean
10 Shoulder to overhead

Onsdag

For 5 min:
Handstand walk practice

3 Rounds for time of (Cap 9 min)
20 KB Snatch (1 KB)
20 Front rack lunges (2 KB)

Rest 2 min

2 Rounds for time of (Cap 9 min)
100 Double unders
15 Ball to shoulder and squat

Torsdag

AMQRAP 12 min
2+2 Turkish get ups
4 Strict Pull-ups
8 Strict HSPU

EMOM 12 min
1) 10-18 DB Push press
2) 10-18 Toes to bar

Fredag

In 14 min, do 6-8 sets of:
4 High box jumps + 12 Pistols

7 Rounds for time of (Cap 10 min)
7 Burpee
7 Overhead squats

Lördag

In teams of three:
AMRAP 25 min
3 Rounds of
30 DB Deadlifts
20 DB Shoulder to overhead
(2 sync, 1 plank)

10 Sync burpee over a line

150 Wallballs
(1 work wallballs, 1 hold partner in handstand/wheelbarrow)

10 Sync burpee over a line

AMRAP remaining time
10 DB Power clean
10 DB Front squats
10 DB Burpee
(2 sync, 1 rests)

Söndag

Hero WOD ”Chris Kyle”
3 Rounds for time of:
40 KB High swings 16/24
40 Box jump
40 Thrusters 20/30
40 Push ups

Vecka 48

Tisdag

5×2 Snatch

5×2 Clean & Jerk

5×5 Snatch deadlift

Torsdag

5×3 Clean from blocks

3×6 Back squat

4×4 Clean pulls on plate

Fredag

4×2 2×1 Snatch from blocks

5×2 Snatch pulls

4×4 Strict press

Vecka 47

Måndag

EMOM 25 min
A, 40 sec Row
B, 30 sec Push-ups
C, 30 sec Pistols
D, 30 sec Toes to bar
E, 30 sec Handstand practice

Tisdag

EMOM 12 min
20s max lateral burpee over bar

AMRAP 12 min
1-2-3..
1-arm Devilspress
2-4-6…
Chest to bar/Pull-ups

Onsdag

AMRAP 6 min
16 Air squats
8 Power clean
4 Shoulder to overhead

Rest 3 min

In 6 min, find 1RM Squat clean

Rest 3 min

AMRAP 6 min
16 Air squats
8 Power clean
4 Shoulder to overhead

Torsdag

In teams of two
AMRAP 25 min
Partner A: 21-15-9
DB Snatch
1xDB Squat

Partner B: 21-15-9
1xDB Clean and jerk
Box jump

15 Sync burpee over DB
then,

Partner A: 21-15-9
1xDB Clean and jerk
Box jump

Partner B: 21-15-9
DB Snatch
1xDB Squat

15 Sync burpee over DB
then,

Remaining time, AMRAP (share anyhow):
30 Double DB snatch
20 2xDB Box step ups
10 DB Burpee

Fredag

E2M 16 min
5 Deadlifts + 10 DB Curl to press

AMRAP 8 min
8 Thrusters
18 Lunges
28 KB Swing

Lördag

In teams of two
AMRAP 25 min, do every other movement
10 DB Clusters
20 KB Snatch
20 DB Deadlifts
10 Toes to bar
60 Double unders

Söndag

On a running clock.
At 00:00 – For time: (Cap 12 min)
100 Double unders
50 Burpee
50 Strict HSPU

At 15:00 – For time (Cap @ 27:00 min)
50 Sit-ups
15 Overhead squats
35 Sit-ups
15 Overhead squats
20 Sit-ups
15 Overhead squats

Vecka 47

Tisdag

5×3 Snatch from blocks

5×3 Snatch pulls

5×3 Front squat

Torsdag

6×2 Power clean from blocks

6×2 Rack Jerk

6×6 Clean deadlift

Fredag

5×2 Power snatch

5×5 Push press

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

Vecka 47

Måndag

In 16 min
6-10 Rounds of
30 sec handstand/HSPU
30 sec double-unders
5 Strict ring row/pull-ups

”100%”
For time (cap 5 min)
40 Box jump overs
20 Slamball clean

Tisdag

EMOM 6 min
30 sec Head/handstand

AMRAP 20 min
250m row
20 Target burpees
15 Toes to bar

Onsdag

5-5-5-5-5 Deadlift

45-30-15 (cap 12 min)
Wallballs
Power clean

Torsdag

In 14 min
4-6 sets each of
4-10 Kipping pull-ups
4-6 Push-ups/strict dips

AMRAP 7 min
10 DB Shoulder to overhead
20 DB Box step ups

Fredag

5-4-3-2-2-1-1 Clean

AMRAP 8 min
8 Thrusters
18 Frontrack lunges
28 KB swing

Vecka 46

Måndag

In teams of two, shared anyhow
AMRAP 10 min
10 DB Burpee power clean box step up
20 Pull-ups
30 KB Swing

Rest 4 min

AMRAP 10 min
10 KB Snatch
20 Toes to bar
30 Box jump over

Tisdag

EMOM 18 min
1) 8 Hammer curls
2) 3 Back squats
3) 30s Row @70-80%

AMRAP 6 min
1 Power clean
1 Thruster
1 Shoulder to overhead

Onsdag

AMQRAP 6 min, Q = Quality
1-2-3..
Strict HSPU
Strict Pull-ups

AMRAP 18 min
3 Pistols R-leg
3 DB Hang clean and jerk R-arm
3 DB Snatch R-arm
3 Pistols L-leg
3 DB Hang clean and jerk L-arm
3 DB Snatch L-arm
18 HSPU
18 Wallballs

Torsdag

AMQRAP 12 min
3 Turkish get ups/arm + 6-9 Ring dips

EMOM 12 min
1) 3 Power snatch + 9 Lateral burpee
2) 15 Toes to bar

Fredag

AMRAP 6 min
”Fran” 21-15-9
Thrusters
Pull-ups

Rest 3 min

AMRAP 6 min
”Annie” 50-40-30-20-10
Double unders
Sit-ups

Rest 3 min

AMRAP 6 min
”Diane” 21-15-9
Deadlift
HSPU

Lördag

In teams of three; 2 Sync, 1 rest
AMRAP 25 min*
50 KB Swing
50 DB Shoulder to overhead
50 DB Snatch
50 Goblet squats
50 DB Deadlifts
*10 Team burpees after each exercise

Söndag

Work on a weakness for 5 min

”Fight gone weird”
3 Rounds for reps
1 min DB Thruster
1 min DB Power clean
1 min Box jump over
1 min Burpee to plate
1 min DB Hang snatch
1 min rest

Vecka 46

Tisdag

5×3 Clean&Jerk

4×4 Clean pulls

4×4 Front squat

Torsdag

5x3Snatch

5×3 Rack Jerk

5×3 Snatch deadlift

Fredag

5×3 Rack jerk

5×3 Clean fr block

5×2 Back squat

Vecka 46

Måndag

”Hansen”
5 RFT (cap 30 min)
30 KB Swings
30 Burpees
30 Sit-ups

Tisdag

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

5 Rounds for quality of
3-5 Strict Ring row or pull-ups
3-5 Push-ups

Onsdag

In 10 min
5-10 set kipping HSPU

AMRAP 13 min
6 Pull-ups
8 DB Snatch
10 DB Lunges

Torsdag

3-3-3-3 Back squat

For time
2000m row

Fredag

In 12 min
6-8 Rounds of
5 Toes to bar
3 Thrusters

3 Rounds for time (cap 12 min)
35 Wallballs
50 Double-unders
3 Hang clean and jerk

Vecka 45

Måndag

E2M for 12 min
5 Back squats with 3 sec paus in bottom position

10 Rounds for time of (Cap 12 min)
2 Power clean
4 Bar facing burpees
8 Pistols

Tisdag

For 8 min
Practice handstand walk

AMRAP 16 min

12 Bar MU/Chest to bar
21 DB Hang snatch
12 HSPU
21 1-arm DB Hang clean and jerk

Onsdag

In teams of two
AMRAP 25 min
30 Thrusters
30 Lateral burpee box overs
40 Push press
40 Box step overs (KB goblet hold)
50 Push-ups
50 Box jump over
60 Double unders each

Torsdag

In 14 min do 5-7 sets of:
5+5 banded pulls from plank position
10 V-ups
1 Legless rope climb/or another challenging variation

AMRAP 10 min
12 Front rack lunges
9 Hang power cleans
6 Shoulder to overhead

Fredag

Open 20.5

Lördag

In teams of two
AMRAP 6 min
25m HSW/Wheelbarrow
25 Sync KB Swing
25 Sync Goblet squats

Rest 3 min

AMRAP 6 min*
20 Toes to bar
20 Wallballs
20 Burpees
*share anyhow

Rest 3 min

AMRAP 6 min
Ball over shoulder*
*Partner not working reps must hold plank for reps to count

Söndag

AMRAP 10 min
21 Deadlifts
15 DB Squats
9 HSPU

Rest 4 min

AMRAP 10 min
21 DB Squats
15 HSPU
9 Deadlifts