Terminsschema VT 20

Vecka 9+10 Toes to bar – Inga förkunskaper krävs
Vecka 11+12 Handstand – Inga förkunskaper krävs
Vecka 13+14 Pull-ups – Inga förkunskaper krävs
Vecka 15+16 Handstand walk – KRAV: Kunna sparka upp fritt
Vecka 17+18 Muscle ups – KRAV: 8 Kippade Chest-to-bar, 5 Strikta Pull-ups
Vecka 19+20 HSPU – Inga Förkunskaper krävs
Vecka 21+22 Butterfly pull-ups – KRAV: 10 Kippade Pull-ups, 5 Strikta Pull-ups
Vecka 23+24 Toes to bar – Inga förkunskaper krävs

Vecka 5

Måndag

5-4-3-2 Press
4-4-4-4 Push jerk

4 RFT (Cap 10 min)
6 Power Clean
9 Front squat
12 Box jumps

Tisdag

In 12 min
5-8 sets
4-8 Push-ups
1-3 set Double-unders

3x500m row
rest 1:1 or more

Onsdag

”The Seven” (cap 30 min)
7 RFT
7 HSPU
7 Thrusters
7 Knees-to-elbows
7 Deadlifts
7 Burpees
7 Kettlebell swings
7 Pull-ups

Torsdag

3-3-3-2-2-2-1-1-1 Clean

AMRAP 5 min
3-6-9-12…
Slamball squat
Sit-ups

Fredag

EMOM 15 min
1) 1 Rope climb or 1-3 strict pull-ups
2) 10-30 sec Shoulder taps
3) 3 Deadlifts

AMRAP 9 min
3 DB squat clean
3 DB thrusters
6 Burpees over DB

Vecka 5

Måndag

On a running clock AMQRAP
00:00-05:00:
3 HSPU
5-10s L-hang
05:00-10:00:
3 Strict HSPU
6 Toes to bar
10:00-15:00:
3 Strict toes to bar
10-20s Handstand

4 Rounds for time (Cap 10 min)
6 Power snatch
9 Overhead squat
12 Box jump over

Tisdag

Part A: AMRAP 1 min, 1 min rest between exercises
1) Burpee over kettlebell
2) Double unders
3) KB Swings

Rest 4 min

Part B: EMOM 15 min
60-70% of part A
1) Burpee over kettlebell
2) Double unders
3) KB Swings

Onsdag

In teams of two
In 30 min: Partition and share anyhow
100 Wallballs
100 Pull-ups
100 1xDB Snatch
100 1xDB Hang clean and jerk
100 1xDB Lunges
Remaining time:
Find 1RM Ground to overhead (share bar)

Torsdag

EMOM 12 min
1) 6-12 Pistols
2) 4 Strict press

AMRAP 4 min
8 Box jump
4 Shoulder to overhead

Rest 4 min

AMRAP 4 min
8 Shoulder to overhead
4 Box jump

Fredag

EMOM 15 min
1) 1-2 Rope climbs/sled pulls
2) 10-30s Plank shoulder taps
3) 5 Hang power cleans

AMRAP 9 min
3 Hang squat clean
3 Thrusters
6 Bar facing burpee

Lördag

In teams of two
AMRAP 24 min
75 Double unders (each)
60 Toes to bar
45 2xDB Power clean
30 2xDB Snatch
15 Ball squats

Söndag

For time (Cap 25 min)
50 Boxjump over
50 Back squat
50 Sit-ups
50 Burpee over bar
50 Push press
50 Wallballs
50 Toes to bar
50 Handstand push-ups
50 Chest to bar/pul-lups
50 Box jump over

Reaming time: Work on a weakness

Vecka 4

Tisdag

5×3 Muscle clean

5x 2+2 Clean from pos 3+4

5×3 Rack jerk

Torsdag

5×3 Muscle snatch

5×2+2 Snatch from position 1+2

5×4 Snatch pulls

Vecka 4

Måndag

”Pick your poison”
For time (Cap 19 min)
24-21-18-15-12-9-6-3
You choose the movement
-Bar facing burpee
-Box jump
-Wallballs
-Pull-ups
-Toes to bar
8-7-6-5-4-3-2-1
You choose the barbell movement
-Power clean
-Power snatch
-Deadlift
-Thruster

Tisdag

E2M for 14 min
1 Sled pull + 8-10 HSPU

AMRAP 10 min
10 Deadlift
5 Shoulder to overhead
10 Box jumps

Onsdag

EMOM 10 min
1) 5-10 Pull-ups/Chest to bar/Bar-MU
2) 20-30s Support hold on rings/box

5 Rounds for time (Cap 15 min)
1 Strict pull-up
75 Double unders
10 KB Snatch
10 KB Clean and jerk

Torsdag

In 18 min, do 7-10 sets of:
8 Wallballs + 2 Clusters

5 Rounds for time (Cap 6 min)
5 Thrusters
10 Bar facing burpee

Fredag

In teams of two
AMRAP 26 min
16-20-24
Sync DB Snatch
30 Burpees over DB between each set (share anyhow)
then,
30 Sync ballsquats (ball on shoulder)
then,
40-30-20 (share anyhow)
DB Deadlifts
Box jump over

Lördag

In teams of two, I go you go
AMRAP 7 min
8 Toes to bar
6 2xDB Hang snatch
4 Pistols

Rest 3 min

AMRAP 7 min
8 HSPU
6 Burpees
4 2xDB Thruster

Rest 3 min

AMRAP 7 min
8 Wallballs
6 2xDB Shoulder to overhead
4 Push-ups

Söndag

For time (Cap 30 min)
AMRAP 12 min
1 Round of: ”Short Mary” (3 HSPU, 6 Pistols, 9 Pull-ups)
1 Round of ”DT”: (12 Deadlifts, 9 Hang power clean, 6 Push jerk)

@12:00
100 Bar facing burpees*
*E2M 5 Toes to bar

then,
100 Double unders
20 Heavy front squats
100 Double unders

Score = Number of reps on AMRAP + time when finished

Vecka 4

Måndag

5-5-5-5 Back squat

For time (Cap 15 min)
21-18-15-12-9-6-3
Wallballs
Power clean

Tisdag

In 12 min
5-8 sets of
2-6 Strict Ring row/pull-ups
4-8 Kipping HSPU

AMRAP 10 min
10 Deadlift
5 Shoulder to overhead
10 Box jumps

Onsdag

In 8 min
4-8 set
Kipping pull-ups

5 RFT (Cap 15 min)
75 Double-unders
10 DB Snatch
10 DB Clean and jerk

Torsdag

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

3 RFT (Cap 6 min)
10 Thrusters
10 Burpees over bar

Fredag

Every 10 min for 30 min
AMRAP 5 min
30-60 cal row
Max Burpee box jumps

AMRAP 5 min
30-60 cal row
Max DB Front rack lunges

AMRAP 5 min
30-60 cal row
Max KB Swings

Vecka 3

Måndag

E2M 14 min
2 Front squats + 10-20s Handstand

For time (Cap 10 min)
80 Double unders
20 Pistols
10 Strict HSPU
60 Double unders
20 Pistols
20 HSPU
40 Double unders
20 Pistols
30 Push-ups

Tisdag

EMOM 12 min
1) 4 Power clean
2) 1-4 Strict pull-ups

AMRAP 13 min
3 Bar MU
3 Clusters
9 Burpee over bar

Onsdag

EMOM 20 min
1) 10-20s L-sit
2) 4 Ball to shoulder
3) 30-40s 1-legged plank
4) 7+7 KB Snatch

AMRAP 5 min
8 1-arm DB Hang clean and jerk
4 1-arm Devilspress

Torsdag

In teams of two
For 25 min
Partner 1: 2 Rounds of
12 DB Power clean
6 DB Thrusters

Partner 2: 2 Rounds of
12 Wallballs
6 Toes to bar

then,
30 sync KB Swing

Switch P1 and P2
then, 30 sync KB Swing

then, AMRAP remaining time: (share anyhow)
24 Box jump over
12 Goblet squats
24 Sit-ups

Fredag

EMOM 9 min
1) 30s row (for meters)
2) 6 DB Curl to press
3) 30s Hollow hold/rocks

AMRAP 7 min
2-4-6-8…
Squat clean
DB Front rack lunges

Rest 2 min

AMRAP 7 min
2-4-6-8…
DB Squat clean
Front rack lunges

Lördag

In teams of two (share anyhow)
AMRAP 12 min
30 DB Snatch
30 Pull-ups
30 Burpee to plate

Rest 2 min

AMRAP 12 min
30 DB Hang clean and jerk
30 HSPU
30 Lateral burpee over DB

Söndag

For time:*
2 Rounds of:
80 Double unders
40 Air squats
20 Deadlifts

20-15-10
Toes to bar
Push-ups
Overhead squats

9-15-21
Hang power clean
Box jump

*Rest 3 min between each part

Vecka 3

Måndag

Every 2 min for 14 min
2 Front squats + 10-20s Head/handstand

3 RFT (Cap 10 min)
80-60-40 DU
20 DB box step ups
10 Push-ups/HSPU

Tisdag

In 15 min
3-3-3-3-3 Clean
*1-4 strict pull-ups after each set

AMRAP 8 min
3 Toes to bar
6 Thrusters
9 Burpees over bar

Onsdag

EMOM 24 min
Min:
1-2: 10-20 cal row
3-4: 5+5 KB Snatch
5-6: 20-40 sec L-sit/plank

Torsdag

In 10 min
5-10 sets of
4-8 Push-ups
30 sec Double-unders or one legged squats

AMRAP 10 min
2 Rounds of
12 wallballs
6 T2B
then,
30 KB swing

Fredag

4-3-2-1 Push press
4-4-4-4 Back squat

AMRAP 7 min
2-4-6-8…
DB Squat clean
DB Lunges