Vecka 14

Tisdag

8×2+2+2 Clean deadlift+clean pull+clean
10x 2+2 Snatch balance+overhead squat

Torsdag

8×2+2+2 Power snatch+hang snatch+snatch
8×2+2 Push press+jerk

Vecka 14

Måndag

E2M 12 min
30-50 Double unders
1 Power clean + 1 Squat clean

EMOM 12 min
1) 35s Clean and jerk
2) 35s Wallballs

Tisdag

In teams of two
AMRAP 12 min
40 KB Swing
30 cal Echobike
20 Sync Air squats

Rest 3 min

AMRAP 12 min
40 Box jump
30 HSPU
20 Sync Sit-ups

Onsdag

EMOM 18 min
1) 5 DB Curls
2) 4-6 Pistols
3) 10/8 Cal row sprint

For time (Cap 6 min)
12-9-6-9-12
Deadlifts
Burpee over bar

Torsdag

EMOM for 10 min
1) 3 Squat/power snatch
2) 30s Hollow hold/rocks

00:00-06:00*
36 2xDB Clean and jerk (heavy)
*EMOM 6 Chest to bar/pull-ups

06:00-08:00
Rest

08:00-14:00
36 1xDB Snatch (heavier)
*EMOM 6 Toes to bar

Fredag

Work on a weakness for 6 min
Focus: Strength

AMRAP 22 min
12 Regional DB Lunges (1 OH, 1 FR)
6 Ball over shoulder
12 DB Squats
6 Devilspress

Lördag

In teams of two
AMRAP 26 min
50-40-30-20-10
Wallball
Burpee over KB
(share anyhow)
Then,
21-15-9
Sync KB swings
Sync Goblet squats
Then,
10-20-30-40-50
Double under (each)
DB Deadlift (share anyhow)

Söndag

EMOM 6 min
2 Power clean

AMRAP 18 min
40 Bar facing burpee
30 Clean and jerk
30 Bar facing burpee
30 Clean and jerk (heavier)
20 Bar facing burpee
30 Clean and jerk (heavier)
10 Bar facing burpee
AMRAP Clean and jerk (heavier)

Vecka 14

Måndag

EMOM 10 min
A) 5 strict pull-ups
B) 20-30 sec Handstand/Plank

5 RFT (Cap 12 min)
15 Wallballs
15 Power Cleans

Tisdag

5-5-5-5-5 Back squat

AMRAP 12 min
40 Boxjump
30 Sit-ups
20 Handstand push-ups

Onsdag

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

For time (Time cap 6 min)
12-9-6-9-12
Deadlifts
Burpee over bar

Torsdag

4-4-4-4 Strict press

AMRAP 6 min
Double-unders*
*EMOM 6 Burpees

rest 2 min

AMRAP 6 min
Row*
*EMOM 6 Jumping pull-ups

Fredag

5-5-5 Strict pull-ups

AMRAP 20 min
12 DB lunges
6 Slamball clean
12 DB lunges
6 DB ground to overhead burpees

Vecka 13

Måndag

EMOM 30 min
1) 10-20 cal Row
2) 6 2xDB snatch
3) 50-70 Double unders
4) 1 round of ”Nate”  (Nate = 2 Muscle ups, 4 HSPU, 8 High KB swing)
5) Rest

Tisdag

EMOM 8 min
2 Power clean

4xAMRAP 2 min, 2 min rest
3 Ground to overhead
6 Bar facing burpee

Onsdag

E2M for 12 min
5 Front squats

AMRAP 12 min
12 1xDB Lunges
6 1xDB Hang clean and jerk
3 Ball to shoulder

Torsdag

In teams of two: ”Get to da choppa”
AMRAP 25 min
100 Chest to bar/pull-ups
100 DB Thrusters
100 Toes to bar
100 2xDB Clean and jerk

In remaining time AMRAP cals:
Row or bike

Fredag

AMQRAP 13 min
3 Strict pull-ups
6 Push-ups
9 Double/heavy KB swing

5 Rounds for time (Cap 12 min)
10 HSPU
10 Burpee
20 Air squats

Lördag

In teams of two*
AMRAP 7 min
20 KB Snatch
10 Sync goblet squats

Rest 2 min

AMRAP 7 min
20 1-arm DB overhead lunge
10 Sync DB Snatch

Rest 2 min

AMRAP 7 min
20 Wallballs
10 Sync sit-ups
*Switch partner each AMRAP

Söndag

4 Rounds of: 1 min work/station*
1) Thrusters
2) KB Swing
3) Goblet squat
4) Hang power clean
5) Lateral burpee over bar
*Rest 3 min after each round

Vecka 13

Måndag

”Nate”
AMRAP 20 min
2 Strict pull-ups
4 Push-Ups/Handstand push-ups
8 Kettlebell Swings

Tisdag

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

For time (Time cap 5 min)
25/18 cal row
3 rounds of
8 Lateral burpees
8 Ground to overhead

Onsdag

3-3-3-3-3 Jerk

AMRAP 12 min
12 DB lunges
6 DB hang clean and jerk
3 Slamball clean

Torsdag

For time (Time cap 25 min)
100 Jumping pull-ups
100 Kettlebell swings
100 Double-unders
100 Goblet squats

Fredag

5-5-3-3-1-1 Deadlift

5 RFT (Time cap 12 min)
15 Thrusters
15 Burpees

Vecka 12

Måndag

Teams of three
AMRAP 25 min, 1 working reps, 1 resting, 1 bear hug hold
3 Rounds of
1200m row
30 Toes to bar
Then,
21-15-9 (2 sync, 1 rest)
Sync 2xDB Clean and jerk
Sync 2xDB Front squats
Then,
90 1xDB Snatch

Tisdag

EMOM 6 min
2 Squat or power snatch

For time (Cap 18 min)*
30 Burpee over bar
30 Wallballs
30 Deadlift
30 Wallball
30 Burpee over bar
*40 Double unders before each exercise

Onsdag

EMOM for 14 min
1) 2-5 Negative pull-ups
2) 6-8 DB Strict press

AMRAP 4 min
4 KB Clean and jerk
8 Box jump over

Rest 2 min

AMRAP 4 min
4 Box step up
8 KB Snatch

Torsdag

E2MOM
Back squat
12-10-8-6-4-2-1

AMRAP 12 min
1 Ball over shoulder
6 HSPU
12 Lunges

Fredag

AMQRAP 11 min
1+1 TGU + 5-10 Push-ups

3 Rounds for time (Cap 13)
12 Power clean
12 Chest to bar
12 Shoulder to overhead
12 Toes to bar

Lördag

In teams of two
50 Rounds for time (Cap 30 min), I go, you go
4 Toes to bar
3 Lateral burpee over DB
1 DB Cluster

Söndag

AMRAP 13 min
25 Deadlift
25 Wallball
25 HSPU
25 KB Swing

Rest 3 min

AMRAP 8 min
40 Double unders
15 Knees to elbow
15 Push press

Vecka 12

Måndag

3-3-3-3-3 Thrusters
5-5-5 Strict pull-ups

For time (Cap 6 min)
21-15-9
DB Clean and jerk
DB Front squats

Tisdag

In 5 min
1 set max Double-unders

5 RFT (Cap 20 min)
10 Double-unders
25 Burpees
10 Double-unders
25 Wallballs

Onsdag

EMOM 8 min
A) 4-8 Push-ups
B) 20-30 sec Hollow hold

AMRAP 6 min
4 Deadlifts
12 Box jump over

Rest 2 min

AMRAP 6 min
4 DB Box step up
12 cal Row

Torsdag

5-4-3-2 Back squat

AMRAP 12 min
4 HSPU
8 Slamball clean
12 DB Lunges

Fredag

3-3-3-2-2-2 Clean
4-4-4 Clean pulls

AMRAP 7 min
5 Burpees
7 Ring row
9 Hanging knee raises