Vecka 18

Måndag

”Fight gone bad”
3 Rounds for total reps
1 min Wallballs
1 min Sumo deadlift high pulls (35/25kg)
1 min Box jumps
1 min Push press
1 min Row
1 min rest

Tisdag

AMQRAP 13 min
1 set HSPU
1-3 set Double-unders

21-15-9 (Cap 9 min)
Deadlift
Burpee to hang / Burpee pull-ups

Onsdag

3-3-3-2-2-2-1-1-1 Jerks

AMRAP 6 min
8m Lunges
8 Thrusters

Torsdag

AMRAP 20 min
400m run
15 Toes to rings
15 DB Clean and jerks

Fredag

Kör gärna dagens WOD

Vecka 18

Tisdag

10×1+1+1 Power clean+hang clean+clean
10×2+2 Snatch balance+oh squat

Torsdag

10×1+1+1 Snatch deadlift+snatch pull+snatch
10×2+2 Push press+jerk

Vecka 18

Måndag

EMOM 5 min
1 Hang power clean + 2 Jerks

3 Rounds for time (Cap 20)
30 Wallballs
30 Hang power clean
30 Box jump
30 Push press
30 Burpee
Rest 1 min between rounds

Tisdag

AMQRAP 9 min
1+1 Turkish get up
30 Double unders
Directly into:
AMQRAP 9 min
20 sec Handstand
2-5 Strict pull-ups

21-15-9 (Cap 6 min)
Pull-ups
Deadlift

Onsdag

EMOM 30 min
1) 10-20 cal row
2) 5 Devilspress
3) 100-200m run
4) 8-10 HSPU
5) Rest

Torsdag

AMRAP 26 min, in teams of two
2 Rounds of
30 Burpee to plate
15 Sync 1xDB squats

2 Rounds of
30 Toes to bar
15 Sync 1xDB push press

2 Rounds of
30 1xDB lunge
15 Sync 1xDB power clean

Fredag

In teams of two
AMRAP 24 min (share anyhow)
10 Ball to shoulder
20 1xDB Hang clean and jerk
30 Box jump over
400m run (both)
50 KB Swing
60 Double unders (each)

Lördag

In teams of two
AMRAP 6 min
5 Push-ups (each)
10 Sync DB Snatch
15 Sync Air squats

Rest 3 min

AMRAP 6 min
5 HSPU (each)
10 Sync 2xDB Deadlifts
15 Sync 1xDB Thrusters

Rest 3 min

AMRAP 6 min
5 Sync 1xDB Overhead/Front squats
10 Wallballs (each)
15 Sync sit-ups

Söndag

”Hotshots 19” (Cap 40 min)
6 Rounds for time:
30 Air squats
19 Power clean
7 Strict pull-ups
400 m run

Vecka 17

Måndag

AMRAP 25 min
3 Rounds of
400m Run
21 KB Swing
12 Toes to bar

3 Rounds of
80 Double unders
40 DB Deadlifts
40 Sit-ups

Tisdag

EMOM 5 min
1 Power clean + 2 Push jerk + 1 Power clean

3x AMRAP 5 min
2-4-6-8…
DB Push press
Box jump over
Rest 3 min

Onsdag

Teams of two, ”I go, you go”-format
AMRAP 7 min
15 Wallballs
8 Pull-ups

Rest 2 min

AMRAP 7 min
15 DB Thrusters
8 Burpees

Rest 2 min

AMRAP 7 min
15 Goblet squats
8 KB Snatch

Torsdag

EMOM 14 min
1) 3-5 Strict HSPU
2) 30 sec DB Curls

4 Rounds for time (Cap 10 min)
15 Power clean
10 HSPU

Fredag

E2MOM 10 min
4 Front squats

In 16 min
1-2-3-4-5-6-7-8-9-10
DB Squats
Bar facing burpee
Then,
Find 1 heavy Deadlift

Lördag

For time (Cap 40 min)
In teams of three
Buy in: 1 mile run
Then,
4 Rounds of
15 Ball over shoulder
15 Strict pull-ups
30 Bearhug ball squats
30 DB Clean and jerk
Cash out: 3000m row
(1 Works, 1 rests, 1 holds KB)

Söndag

AMRAP 7 min
3-6-9-12…
Thrusters
Chest to bar
Rest 3 min
AMRAP 7 min
10-20-30…
DB Snatch
15 Burpee box jump over between each set
Rest 3 min
AMRAP 7 min
15 Toes to bar
10 Deadlift
5 Snatch

Vecka 17

Måndag

5-5-5-5-5 Back squat

”Helen”
3 Rounds for time (Cap 12 min)
400 m run
21 KB Swings
12 Pull-ups

Tisdag

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

AMRAP 5 min
2-4-6-8…
DB Ground to overhead
Box jump overs

Onsdag

AMRAP 7 min
15 Wallballs
8 Hanging knee raises

Rest 2 min

AMRAP 7 min
15 Double-unders
8 Burpees

Rest 2 min

AMRAP 7 min
15 cal Row
8 KB Swing

Torsdag

EMOM 12 min
A) 3-5 Strict HSPU
B) 20-30 sec Hollow hold or plank

AMRAP 8 min
3-4-5-6…
Power clean
Push-ups

Fredag

For time (Min 00-10)
1-2-3-4-5-6-7-8-9-10
DB squats
Bar facing burpee
Then, (Min 10-18)
50% to 1RM Deadlift

5-5-5 Strict pull-ups

Vecka 16

Måndag

Annandag påsk.

Tisdag

3-3-3 Strict press
3-3-3 Push press

AMRAP 12 min
6 Slamball clean
12 Burpee box ups
24 DB snatch

Onsdag

AMQRAP 15 min
3 Kipping pullups
5 Push-ups
7 V-ups

AMRAP 5 min
Wallballs

Torsdag

5-5-4-4-3-3 Hang clean

For time (10 min)
21-15-9
Hang power clean
Frontsquats
Double-unders

Fredag

AMRAP 20 min
400m run
8 HSPU
16 KB swing

Vecka 16

Tisdag

5×2 Tall snatch
5×2+2 Snatch from position 3+4
5×2 Rack jerk

Torsdag

5×2 Tall clean
5×1+1 Clean & jerk from pos 1+2
5×2 Clean deadlift

Vecka 16

Måndag

Annandag påsk.

Tisdag

Teams of two, AMRAP 12 min
6 Heavy ball over shoulder
12 Sync burpee box ups
24 Sync DB Snatch

Rest 3 min

AMRAP 12 min
6 Heavy DB snatch
12 Sync burpee over DB
24 Sync box jump

Onsdag

AMQRAP 12 min
3 Bar muscle-up/Chest to bar/Pull- ups
6 Pistols
6 Cross v-ups

2x AMRAP 5 min
2-4-6-8…
Pull-ups
1-arm DB Push press
Rest 2 min between AMRAPs

Torsdag

EMOM 6 min
3 ”Touch and go” Power clean

00:00-10:00 For time:
21-15-9*
Hang power clean
Front squats
*50 Double unders after each round
10:00-12:00 Rest
12:00-18:00 Find 5RM
Shoulder to overhead

Fredag

EMOM 12 min
1) 8-20 cal Row
2) 30 sec Plank
3) 8-20 cal Echobike
4) 30 sec Hollow hold

AMRAP 12 min*
8 Toes to bar
8 HSPU
16 KB Swing
*E2M 6 Box over

Lördag

AMRAP 8 min
40 Wallballs
20 Sync 1xDB Hang clean and jerk
Rest 2 min
AMRAP 8 min
40 Burpee to plate
20 Sync 1xDB Hang snatch
Rest 2 min
AMRAP 8 min
40 Goblet lunges
20 Sync 1xDB Shoulder to overhead

Söndag

Practice Handstand hold/walk for 6 minutes

On a running clock:
00:00-07:00:
Find 3 RM Thruster, start the first rep from the floor
07:00-17:00: AMRAP
45 Double unders
10 DB Snatch
17:00-24:00: AMRAP ”DT”
12 Deadlifts
9 Hang power clean
6 Shoulder to overhead