Vecka 9

Måndag

In 6 min
4-6 set 30 sec Head/handstand

AMRAP 18 min
250m row
10 Box overs
8 DB ”Curtis P”

Tisdag

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

For time (Cap 6 min)
21-15-9
Frontsquat
Burpees

Onsdag

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

AMRAP 10 min
10 Deadlift
15 Hanging knee raises
35 DU

Torsdag

4-4-3-3-2-2-1-1-1 Clean and jerk

AMRAP 5 min
10 DB/KB Snatch
10 Ball squat

Fredag

”Holleyman” (cap 30 min)
30 RFT
5 Wallballs
3 Push-ups/HSPU
1 Power clean

Vecka 9

Måndag

AMQRAP 6 min
Handstand walk/hold practice

For time (Cap 20 min)
25 High burpee box over
100 Double unders
50 Medball sit ups
25 Bar-MU/40 Chest to bar/50 Pull-ups
50 Medball sit ups
100 Double unders
25 High burpee box over

Tisdag

AMQRAP 18 min
4 Push press + 2 Push jerk + 10 2xDB Front rack lunges

21-15-9 (Cap 6 min)
Front squat
HSPU

Onsdag

EMOM 8 min
1) 6-8 Toes to bar
2) 1-2 Rope climbs

E4M 16 min
15 Deadlift
70 Double unders
15 Burpee to plate

Torsdag

4x AMRAP 5 min, rest 2 min between
A) 5 Fatbar thruster + 10 Pull-ups

B) 10/8 cal row + 8 DB Hang clean and jerk

C) 5 KB Snatch + 10 Push ups + 15 Air squats

D) 3 Ball to shoulder + 6 Air balls

Fredag

In teams of two
AMRAP 6 min, ”U go, I go – Holleyman”
5 Wallballs
3 HSPU
1 Power clean
Directly into:
AMRAP 20 min, share anyhow
20 Pistols
15 Toes to bar
10 DB Power clean

Lördag

AMRAP 24 min

In teams of three, switch when everyone is done, everyone does a+b+c once.
A) 2 Rounds of: 20 KB Swing + 10 Goblet squats
B) 2 Rounds of: 20 Box jump + 10 Lunges with plate
C) 2 Rounds of: 20 DB Snatch + 10 Burpee

Then, AMRAP remaining time (2 sync, 1 holds DB/KB over ground)
20 1xDB Hang clean and jerk
10 1xDB Squat

Söndag

In 6 min
Work on weakness

AMRAP 20 min*
1 Round of ”The Chief” (3 Power clean + 6 Push-ups + 9 Air squats)
50 Jump over bar
2 Rounds of ”The Chief”
50 Jump over bar
3 Rounds… etc
*Keep adding 1 round of ”The Chief” after each set of jumps

Vecka 8

Måndag

E2MOM for 12 min
3 Deadlift

10 Rounds for time: (Cap 12 min)
6 Toes to bar
3m Handstand walk or 1 wallwalk
6 Pistols

Tisdag

In 6 minutes, work on a weakness. Focus: Strict strength

AMRAP 20 min
11 Pull-ups
11 Push-ups
21 Air squats
21 Double unders

Onsdag

EMOM 16 min
1) 30s KB Front rack hold
2) 5 ”touch and go” Power cleans
3) 10-20s L-hang
4) 5 Shoulder to overhead

AMRAP 8 min
1-2-3-4…
Ball over shoulder
3-6-9-12…
DB Shoulder to overhead

Torsdag

In teams of two
AMRAP 25 min*
50 HSPU
50 Box jump over
50 Toes to bar
*15 Sync burpee no jump after each exercise

Fredag

EMOM 6 min
4 Thrusters

4x AMRAP 3 min*, rest 2 min between
8 KB Clean
6 KB Front squats
4 KB Shoulder to overhead
*Every time you break = 10 Jumping lunges

Lördag

In teams of three:
AMRAP 30 min
Start with a different part then switch:

A) 2 Rounds of
10 Back squats (from floor)
20 Sit-ups

B) 2 Rounds of
15 DB Squats
15 Push-ups

C) 2 Rounds of
20 Goblet squats
10 Pull-ups

Söndag

AMRAP 25 min
3 Rounds of
6 Toes to bar
6 DB Squat snatch
3 Rounds of
7 Toes to bar
5 DB Squat snatch (heavier)
3 Rounds of
8 Toes to bar
4 DB Squat snatch (heavier)
3 Rounds of
9 Toes to bar
3 DB Squat snatch (heavier)
3 Rounds of
10 Toes to bar
2 DB Squat snatch (heavier)
AMRAP
11 Toes to bar
1 DB Squat snatch (heavier)

Vecka 8

Tisdag

6×2 Muscle snatch
6×1+1 Snatch from position 3+4
MAX Rack jerk

Torsdag

6×2 Muscle clean
6×1+1 Clean & jerk from pos 1+2
6×4 Clean pulls

Vecka 8

Måndag

5-5-4-4-3-3 Back squat

10 Rounds for time (cap 12 min)
20 Double-unders
12 KB Swing

Tisdag

4-4-4-4 Strict press

AMRAP 20 min
7,5m Overhead walking lunge
8 Bar facing burpees over bar
7,5m Overhead walking lunge
8 Pull-ups

Onsdag

EMOM for 15 min
A) 6-10 KB Clean and jerk
B) 10-20 sec L-hang
C) 3-5 Box jumps

AMRAP 8 min
3-6-9-12…
Ball over shoulder
Push-ups/HSPU

Torsdag

Every 5 min for 15 min
15-25 Wallballs
15-25 cal row
Every 5 min for 15 min
10-15 Burpee box overs
15-25 cal row

Fredag

In 14 min
6-10 set kipping HSPU
3 sets of
4-8 Strict ring row

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

Vecka 7

Måndag

AMRAP 20 min
10 KB Clean
10 FR Lunges
10 Push-ups

*Every 4 min: Row 250/350m

Tisdag

In 12 min
4-6 sets of
5 Back Squats
5 Strict ring rows

AMRAP 10 min
10 Box jumps
10 DB Snatch
10 Burpees
rest 30 sec

Onsdag

In 10 min
6-10 sets of
4-8 kipping HSPU or 30 sec handstand

5 RFT (Cap 12 min)
11 Ring row or Pull-ups
22 Front squat

Torsdag

EMOM 16 min
1) 1-3 set Double-unders
2) 10 Shoulder taps
4) 3-5 Box jumps
5) 20-30 sec Hollow hold

AMRAP 4 min
20 Slamball clean
Max Ball facing burpees over slamball

Fredag

5-4-3-2-1 Deadlifts

8 RFT (Cap 14 min)
10 Toes to bar
10 Wallballs

Vecka 7

Måndag

Take 6 min to work on a weakness

”Marys Nasty Toes”
AMRAP 20 min
5 HSPU
10 Pistols
10 Hang power cleans
15 Toes to bar

Tisdag

Teams of two, share anyhow
For time (Cap 25 min)
100 Box jumps
100 2xDB Snatch
100 Broad jumps (1m)
100 2xDB Clean and jerk
100 Burpees

Onsdag

E2M for 12 min
4 Shoulder to overhead + 8 Front rack lunges

5 Rounds for time (Cap 12 min)
21 Overhead squats
7 Bar-MU or 10 Chest to bar or 12 Pull-ups

Torsdag

E2M for 30 min
1) 80 Double unders
2) 10 Renegade rows
3) 300/200m row
4) 15 Burpee box jump over
5) 40-60s Plank

Fredag

In 11 min, do 4-6 sets of:
4 Deadlift + 2 Hang power clean + 1 Shoulder to overhead

8 Rounds for time (Cap 14 min)
10 Toes to bar
10 Wallballs

Lördag

In teams of four
A) AMRAP 8 min
1 On row, 1 rest, 2 works sync
10 Devilspress with plate
10 Burpee to plate

Rest 1 min

B) AMRAP 8 min
1 Holds handstand/plank 1 rests, 2 works sync
15 DB Lunges
15 DB Power clean

Rest 1 min

C) AMRAP 8 min
1 Holds D-ball, 1 rests, 2 works sync
20 KB Snatch
40 Squat jumps

Söndag

For time (Cap 35 min)
45 Wallballs
21-15-9
Thrusters
Bar facing burpees
Rest 2 min

30-15
Thrusters
Bar facing burpees
Rest 2 min

45 Thrusters
45 Bar facing burpees
45 Pull-ups

Vecka 6

Måndag

”Fran”
21-15-9
Thrusters
Pullups

5-5-5-5-5 Deadlifts

Tisdag

In 8 min
4 sets
4-8 strict ring rows
4-8 push-ups

AMRAP 16 min
5 Devilspress
10 cal Row
15 Box jumps

Onsdag

3-3-3-3 Front squat
3-3-3 Press

Every 2 min for 10 min
8 Hanging knee raises
20 Double-unders
Max reps burpees remaining time

Torsdag

In 12 min
6-9 sets of
5-10 Kipping HSPU or Handstand

On a running clock:
00:00:
15-12-9
Wallballs
KB Swings

04:00:
21-15-9
Wallballs
KB Swings

Fredag

In 10 min
5-10 sets
1 Power clean + 1 Hang squat clean

AMRAP 14 min
10 Push-ups
12 KB/DB Hang to overhead
18 Walking lunges