Vecka 1

Måndag

EMOM 10 min
A) 1-2 set Toes to bar
B) 1 set Push-ups

AMRAP 14 min
8 DB walking Lunges
12 Burpees
8 DB walking Lunges
16 DB snatch

Torsdag

In 20 min
8-12 sets of
3 Clean
20 sec Handstand/HSPU

AMRAP 5 min
20 Air squat
10 KB Swing

Fredag

2 Rounds:
AMRAP for 4 min
8 Wallballs
4 Pull-ups
2 Burpee

Rest 3 min

AMRAP 4 min
8 Deadlifts
4 Power clean
2 Shoulder to overhead

Rest 3 min

Vecka 1

Måndag

EMOM 6 min
1) 6-8 DB Curls
2) 8-15 Push-ups
Right into:
EMOM 6 min
1) 6-8 DB Strict press
2) 10-20 Sit-ups

EMOM 12 min
1) 12-20/8-15 Cals row
2) 12-20 Burpees
3) 16-20 1-arm DB Hang snatch

Tisdag

NyårsWOD klockan 09:00. Bokas i gymsystem.

Onsdag

Inget ledarlett pass men kör gärna detta:

EMOM 8 min
1 Squat clean with 3s pause in bottom of the squat

AMRAP 16 min
10 Thrusters
20 Toes to bar
50 Double unders

Torsdag

E2M 20 min
10 Pistols + 8-10 HSPU

AMRAP 5 min
20 Air squat
10 KB Swing

Fredag

2 Rounds of:
AMRAP 4 min
8 Wallballs
4 Chest to bar
2 Burpee

Rest 3 min

AMRAP 4 min
8 Deadlifts
4 Power clean
2 Shoulder to overhead

Rest 3 min

Lördag

In teams of three
AMRAP 8 min
1 on rower, 2 sync
10 1xDB Shoulder to overhead
10 1xDB Squat

Rest 1 min

AMRAP 8 min
1 holds plank, 2 sync
20 KB High swing
20 Burpee over KB

Rest 1 min

AMRAP 8 min
1 hang from bar, 2 sync
5 Ball to shoulder
15 Sit-ups with medball switch

Söndag

For time (Cap 30 min): ”Karen”*
150 Wallballs
*Every break:
4 Devilspress
8 Toes to bar
24 Double unders

Remaining time until 30:00: Work on weakness (Practice DU/Gymnastics)

Vecka 52

Julschema:

Vissa dagar håller vi inga pass, vi har dock planerat vad du kan köra; Dra gärna ihop ett gäng via våran Facebookgrupp (Vanerna). God jul!

Måndag

In teams of two
00:00-08:00:
”Cowboys from Hell”
AMRAP, do every other round
6 Pistols
6 KB Snatch
6 Ball to shoulder

08:00-10:00: Rest

10:00-18:00:
”Hollow”
AMRAP, 1 work reps, 1 holds hollow position
20 Wallballs
15 Toes to bar
10 2xDB Hang snatch

18:00-20:00: Rest

20:00-25:00:
”5 minutes alone”
AMRAP, both work at the same time
5 Burpee to plate
10 Plate GTOH

Tisdag

”12 Days of Christmas”
For Time:
1 Cluster
2 Thrusters
3 Push Presses
4 Hang Power Cleans
5 Push-ups
6 Kettlebell Swings
7 Pull-Ups
8 Toes to bar
9 Box Jumps
10 DB Snatch
11 Burpees
12 Power Snatch 

Start with 1, then 2-1, then 3-2-1, 4-3-2-1 etc until 12-11-10-9-8-7-6-5-4-3-2-1.

Onsdag

AMRAP 25 min
12 Wallballs
12 Deadlifts
12 1xDB Box step over (1 DB)
12 Push-ups

Torsdag

AMRAP 11 min
8 DB Push press
16 DB Lunges

Rest 4 min

AMRAP 11 min
8 Ball over shoulder
16 KB High swing

Fredag

The Game part 3
1 =
10 Squat jumps (both)
2=
20 1x DB Hang snatch
60 Double unders
3=
15 Sync Air balls
15 Sync Burpee over medball
4=
25 Toes to bar
25 1xDB Hang clean and jerk
25 Broad jumps (1m)
5= 3 Rounds of “Mary”
5 HSPU
10 Pistols
15 Pull-ups
6=
16 Sync 1-arm Devilspress
16 Sync 1-arm Overhead lunges
16 Sync 1-arm Thrusters

Lördag

In teams of two
AMRAP 25 min
Buy in:
30 Sync DB Snatch
30 Toes to bar
30 Sync DB Snatch
30 Toes to bar
30 Sync DB Snatch
then,
60 Box jump over
60 Sync 1-arm DB Shoulder to overhead
40 Box jump over
40 Sync 2DB Push press
20 Box jump over
20 Sync 2xDB Strict press
then,
AMRAP remaining time
15 Chest to bar
15 2xDB Squats

Söndag

Filthy 150: ”Spinning Catherine”
For time (Cap 20 min)
160 Double under
16 Regional DB Lunges (1 OH, 1 FR)
24 alt. 1xDB Thruster
16 Regional DB Lunges
24 alt. DB Thrusters
16 Regional DB Lunges
160 Double unders

Vecka 51

Måndag

In teams of two, share anyhow
Hero WOD ”DOR V2”
4 Rounds of:
8 Vanmakers (22.5/15kg) – Partner holds plank for reps to count
20 Deadlifts (124/92kg) – Partner does wallsit for reps to count
24 1xDB Thruster (22.5/15kg) – Partner does flutterkicks for reps to count
Cash out:
500 DU – partner rows @60-70% effort for reps to count

Tisdag

E2M for 10 min
5 Strict press + 5 Push press

8 RFT (Cap 15 min)*
8 Double/Heavy KB Russian swing
10 Burpee over KB
E2M: 3 Ball to shoulder

Onsdag

AMRAP 7 min
”Holleyman”
1 Power clean
3 HSPU
5 Wallball

Rest 2 min

AMRAP 7 min
”Cindy”
5 Pull-ups
10 Push-ups
15 Air squats

Rest 2 min

AMRAP 7 min
”Annie”
50-40-30-20-10
Double unders
Sit-ups

Torsdag

EMOM 20 min
1) 40s Row (sprint 6/8 cal, easy pace remainder of 40s)
2) 5 Ring dips
3) 30-40s Plank
4) 4-8 1-arm DB/KB Overhead squats

2 RFT (Cap 5 min)
25 1xDB Snatch
25 1xDB Squat

Fredag

EMOM 12 min
1) 2 Deadlift + 5 Lateral burpee
2) 8-12 Renegade rows

Rest 3 min

EMOM 12 min
1) 3-5 Leg raise to 3-10 sec L-hang
2) 40 sec Box jump

Lördag

In teams of two, for time: (Cap: 25 min)
5 Rounds, in sync
21 2xDB Deadlift
15 2xDB Shoulder to overhead
9 Burpee over DB
then,
100 Wallball
30 2xDB Clean and jerk
30 1-arm Devilspress

Söndag

27-21-15-9*
DB Squat clean
Toes to bar
33
Double unders between each round
then,
10 Rounds of
4 Burpee box jump over
2 Strict pull-ups

Vecka 51

Måndag

AMQRAP 8 min
5 Push-ups/negative HSPU
5 Strict ring rows

”John Tipping II”
4 RFT (cap 15 min)
15 Deadlifts
15 Box Jumps
50 Double-Unders

Tisdag

4-4-4-4 Front squat

8 RFT (cap 15 min)
20-18-16-14-12-10-8-6
KB Swing
Burpees

Onsdag

EMOM 8 min
A) 30 sec Double-unders
B) 30 sec Head/handstand

”Cindy”
AMRAP 20 min
5 Pull-ups
10 Push-ups
15 Air squats

Torsdag

3-3-3-2-2-2-1-1-1 Clean and jerk

2 RFT (cap 5 min)
25 DB snatch
25 DB squat

Fredag

EMOM 7 min
5-10 Kipping pull-ups

”16.5”
21-18-15-12-9-6-3 reps for time of:
Thrusters (42,5 / 30 kg)
Bar-facing burpees

Vecka 51

Tisdag

5×3 Tall snatch

5×3 Reversed snatch

5×2 Front squat

Torsdag

5×2+2 Clean&Jerk from pos 1+2

5×4 Clean pulls

6×1 Front squat

Fredag

5×2+2 Snatch from pos 1+2

6×4 Back squat

5×5 Sots press

Vecka 50

Måndag

In 10 min
4-7 sets of
3 Power clean
20-30s Head/handstand

AMRAP 14 min
15 Thrusters
10 Toes to bar
15 Wallballs
5 Pull-ups

Tisdag

EMOM 10 min
A) Row 12 cal
B) 15 Box jump over
rest 2 min

EMOM 8 min
A) Row 15 cal
B) 20m slamball carry
rest 2 min

EMOM 6 min
A) Row 18 cal
B) 10 Burpee box jumps

Onsdag

5-4-3-2-1 Back squat
5-5-5 Strict press

3 RFT (cap 8 min)
50 DU
10 Burpee slamball clean

Torsdag

In 10 min
5-10 sets of kipping pull-ups

AMRAP 12 min
6 Toes to bar
12 DB push press
24 KB swing

Fredag

For time (cap 12 min)
1-2-3-4-5-6-7-8-9-10
Dumbbell squats (22,5/15 kg)
Bar-facing burpees

In remaining time:
1RM clean

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

Vecka 50

Tisdag

MAX Snatch

MAX Clean & Jerk

Torsdag

5×1+1+1 Snatch pos fr 5+4+3, 2s paus before lift

5×5 Back squat

5×2 Snatch pulls on plate

Fredag

6×1 Clean+Jerk 2s paus in pos 1,2,3,4,5->lift

4×4 Clean pulls

6×4 Strict press

Vecka 50

Måndag

AMQRAP 10 min
5+5 DB/KB rows + 20-30s Handstand walk/practice

AMRAP 14 min
15 Thrusters
10 Chest to bar/Pull-ups/Beat swing+half pull-up
15 Wallballs
5 Bar muscle up/ Chest to bar/Pull-up

Tisdag

In teams of two
AMRAP 6 min (Every other round)
3 Ball clean
6 Burpee over ball

Rest 1 min

AMRAP 6 min (Sync reps)
12 DB Power clean
12 DB Shoulder to overhead

Rest 1 min

AMRAP 6 min (Share anyhow)
24 Fatbar deadlift
24 Box jump over

Rest 1 min

AMRAP 6 min (Share anyhow)
48 KB Snatch
48 Goblet squat

Onsdag

E2M for 8 min
7 KB Deadlift + 7 Strict press
Into:
E2M for 8 min
10 V-ups/tuck up + 10 Push-ups

3 Rounds for time: (Cap 7 min)
75 Double unders
10 DB Box step over

Torsdag

E2M for 12 min
200m/100m row + 5 HSPU

AMRAP 12 min
6 Burpee toes to bar
12 1-arm KB Shoulder to overhead
24 KB Swing

Fredag

”20.4-ish”
For time: (Cap 20 min)
30 Box jumps
15 Clean and jerk
30 Pistols
15 C
lean and jerk
30 Box jumps
10 Clean and jerk
30 Pistols
10 Clean and jerk
30 Box jumps
5 Clean and jerk
30 Pistols
5 Clean and jerk
(Heavier clean and jerk each round)

If there is time left: Work on a weakness (DU/Kipping/Handstand etc)

Lördag

På med tomteluvan för vi firar: En VANlig jul på Vanheim – se gruppen ”Vanerna” på Facebook för mer information. Plats köpes på crossfitvanheim.gymsystem.se

Söndag

For time:
15-12-9-6-3
Burpee
1/2xDB Thrusters
Then,
21-15-9
1xDB Snatch
Toes to bar
Then,
3 Rounds of
100 Double unders
20 1xDB Overhead lunge
10 Box jump