Vecka 23

Måndag

In teams of two
”Team Annie”
50-40-30-20-10
Double unders (each)
Partner Sit-ups

”DB Double Diane”, share anyhow
42-30-18
DB Deadlift
HSPU

”Franish”, share anyhow
21-15-9
1-arm DB Thruster
Chest to bar/pull-up

Tisdag

EMOM 12 min
1) 3 Back squat
2) 6 DB Curls (slow and controlled)

3x AMRAP 3 min, 2 min rest
4 Toes to bar
8 1xDB Lunges
4 Burpees

Onsdag

AMQRAP 10 min
15-30 sec Hollow hold + 6/6 KB Snatch

AMRAP 14 min, buy in: 1 mile run
12 DB Hang snatch
8 Box jumps

Torsdag

AMRAP 5 min
3 Ball to shoulder and squat
6 Burpee no jump

Rest 2 min

AMRAP 5 min
8 Wallball
4 Pull-ups

Rest 2 min

AMRAP 5 min
10/8 cal Row
10 1-arm KB Clean

Rest 2 min

AMRAP 5 min
6 Fatbar push press
12 Air squats

Fredag

E2MOM 14 min
200m run + 1-2 rope climbs

AMRAP 10 min, ”The Devil went down to Vanheim”
6 1-arm Devilspress
60m Farmers carry
6 Push-ups

Lördag

In teams of two, AMRAP 25 min, ”You go, I go”
15 DB Squats
8 HSPU

15 Wallballs
8 Toes to bar

15 DB Snatch
8 Burpee over DB

Söndag

Hero workout ”Helton” (Cap 35 min)
3 Rounds for time of
800m run
30 DB Squat clean
30 Burpees

If you finish fast – remaining time: Stretch

Vecka 23

Måndag

4-3-2-1-1-1 Back squat

”Annie”
For time (Cap 12 min)
50-40-30-20-10
Double-unders
Sit-ups

Tisdag

In 10 min
5-10 sets of 5 HSPU

AMRAP 12 min
10 DB lunges
10 Hanging knee raises
10 Burpees
Rest 1 min

Onsdag

AMRAP 20 min
50 cal Row
40 DB Push press
30 Box jumps
20 Pull-ups

Torsdag

2-2-2-2-1-1-1-1 Clean+Hang clean

AMRAP 6 min
10 Wallballs
5 Slamball clean

Fredag

3-3-3-3-3 Deadlifts

AMRAP 10 min
12 KB Hang to overhead
60m farmers carry
12 Push-ups

Vecka 22

Måndag

”Murph”
For Time
1 mile Run
100 Ring rows/Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

Tisdag

3-3-3-2-2-2 Hang clean
3-3-3 Clean pull

AMRAP 6 min
7 Deadlift
7 Double-unders

Onsdag

AMRAP 20 min
24 DB snatch
18 Lateral burpee over DB
12 Pistols

Torsdag

5-5-5-5-5 Front squat
3-3-3 Box jumps

AMRAP 8 min
10 HSPU
50m Slamball carry

Fredag

AMQRAP 10 min
5 Toes to bar/pull-ups
5+5 KB Snatch

For time
2000m Row

Vecka 22

Måndag

”Murph”
For Time
1 mile Run
100 Ring rows/Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

Tisdag

On a running clock
00:00-10:00 EMOM 2 Power clean
10:00-18:00 E2MOM 5 Power clean

AMRAP 6 min
7 Burpee no jump
7 2xDB Power clean
30 Double unders

Onsdag

In teams of two
AMRAP 11 min, 1 rows, 1 works
15 KB Swing
10 Goblet lunges

Rest 3 min

AMRAP 11 min, 1 bikes, 1 works
15 Wallballs
10 Toes to bar

Torsdag

00:00-07:00 AMRAP
10 HSPU
5 Ball to shoulder
5 Chest to bar/pull-up
07.00-10.00: Rest
10:00-15:00 EMOM
3 Deadlift
15:00-18:00 Rest
18:00-25:00 AMRAP
10 HSPU
5 Ball to shoulder
5 Chest to bar/pull-up

Fredag

EMOM 5 min
10-20 sec Handstand

5 Rounds for time (Cap 25 min)
24 DB Snatch
18 Lateral burpee over DB
12 Pistols

Lördag

In teams of two
AMRAP 25 min
4 Rounds of
10 Sync Burpee over KB
20 Sync KB Clean and jerk
3 Rounds of
30 Pull-ups (partner holds plank for reps to count)
40 V-ups (partner hangs from bar)
2 Rounds of
50 1xKB Thruster
60 KB swing

Söndag

Hero WOD ”Choe”
AMRAP 35 min
Buy in:
9 Vanmakers
11 Burpees
Then, AMRAP
300m run
27 Air squats
9 HSPU

Vecka 21

Måndag

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

AMRAP 10 min
4-8-12-16…
Thrusters
Hanging knee raises

Tisdag

AMRAP 10 min
Burpees
*At 00:00, 03:00 and 6:00 row 500m

Rest 3 min

AMRAP 10 min
Slamball clean
*At 00:00, 03:00 and 6:00 run 400m

Onsdag

AMQRAP 15 min
8 Pistol squats
1-3 sets of Double-unders
8 Push-ups

AMRAP 8 min
14 Lunges
7 Jumping pull-ups

Torsdag

Kristi himmelfärdsdag.

Fredag

3-3-3-3-3 Back squat

AMRAP 15 min
8 HSPU
10 DB snatch
12 boxjumps

Vecka 21

Måndag

EMOM 15 min: Clusters
00:00-03:00 = 5 reps
03:00-06:00 = 4 reps
06:00-09:00 = 3 reps
09:00-12:00 = 2 reps
12:00-15:00 = 1 rep

For time (Cap 10 min)
20-16-12-8-4
Thrusters
Toes to bar

Tisdag

Teams of two
AMRAP 7 min
8-10-12…
Sync 1-arm DB Hang clean and jerk
5 Ball over shoulder (each) between rounds

Rest 2 min

In 7 min find 3RM Deadlift

Rest 2 min

AMRAP 7 min
8-10-12…
Sync KB Swing
5 Burpee over object (each) between rounds

Onsdag

EMOM 15 min
1) 6-12 Pistols
2) 30-60 Double unders
3) 1-3 Rope climbs

3 Rounds for time (Cap 8 min)
200m run
20 Regional lunges
3 Strict pull-ups

Torsdag

Kristi himmelfärdsdag.

Vill du träna ändå? Dra ihop ett gäng och kör:
Teams of two, for time: (Cap 30 min)
100 reps of each movement, 1 works, 1 holds KB over ground. KB may never touch the ground.
Wallballs
KB Snatch
Push-ups
Toes to bar
Box step-ups
KB Clean and jerk

Fredag

AMQRAP 10 min
1+1 Turkish get-ups
60m Ball carry

AMRAP 15 min
8 HSPU
10 DB Snatch
12 Box jumps
E3M = 4 Burpee over box

Lördag

In teams of three, AMRAP 25 min
400m partner run/400m row
30 Pull-ups
30 1-arm DB Thrusters
30 Burpees
30 Double unders (each)
(switch person on rower each round)

Söndag

Hero WOD ”Loredo”
6 Rounds for time of:
24 Air squats
24 Push-ups
24 Lunges
400m run

Vecka 20

Måndag

EMOM for 7 min
3 Hang power clean

Rest 3 min

EMOM for 7 min
3 Hang squat clean

AMRAP 7 min
12 Goblet squat
6 Burpee over slamball
3 Slamball clean

Tisdag

AMQRAP 9 min
10-20 sec Handstand
5 Push-ups

AMRAP 14 min
7 Pull-ups
14 DB Push press

Onsdag

”Kelly”
5 Rounds for time (Cap 25 min)
400m run
30 Box jumps
30 Wallballs

Torsdag

AMQRAP 10 min
5 HSPU

Every 4 min for 12 min
500m row
24 DB/KB Snatch

Fredag

6-8-10-8-6-4 Back squat

Tabata:
Hanging leg raises
Single-unders
DB thrusters