Vecka 27

Måndag

EMOM 8 min
2 Clean + 1 Hang clean

AMRAP 16 min
200m run
15 Toes to bar
9 Front squat

Tisdag

EMOM 28 min
1) 10-20 Cal row
2) 10-20 Box jump over
3) 5-10 HSPU
4) Rest

Onsdag

Teams of two
AMRAP 6 min
20 DB Snatch (seesaw style)
10 Burpee box jump over (conga line)

Rest 3 min

AMRAP 6 min, ”you go, I go”
6 Pull-ups
4 DB Hang clean and jerk
2 DB Overhead/Front squat

Rest 3 min

AMRAP 6 min
8 Sync DB Shoulder to overhead
16 Burpee over DB

Torsdag

E2MOM 10 min
10 Back squat

4x AMRAP 2 min
5 Thruster
10 Jump over bar

Fredag

AMRAP 10 min
1 Deadlift (heavy)
40 Double unders
5 2xKB Clean

Rest 4 min

AMRAP 10 min
3 Bar-MU/CTB/Pull-up
10 Sit-up
5 2xKB Clean

Lördag

Teams of two
AMRAP 6 min, switch after each round
P1: Run 200m
P2: AMRAP DB Snatch

Rest 3 min

In 6 min: Find max: 1 Power clean + 2 Front squat, share barbell

Rest 3 min

AMRAP 6 min
2-4-6-8…
1xDB Hang clean
Push-ups

Söndag

AMQRAP 6 min
Handstand hold/walk

Hero WOD ”Viola”
AMRAP 20 min
400m run
11 Power snatch
17 Pull-ups
11 Power clean

Vecka 27

Måndag

In 8 min
4-6 sets of
3 Clean

AMRAP 16 min
200m Run
15 Hanging knee raises
9 Front squat

Tisdag

AMQRAP 12 min
4-8 HSPU
3-5 Box jumps

AMRAP 9 min
40 Jumping pull-ups
30 Slamball squats
20 Double-unders

Onsdag

AMRAP 22 min*
15 Wallballs
15 DB/KB Clean and jerk

*Every 5 min: Row 25-45 cal

Torsdag

4-6-8-6-4 Backsquat

4 Rounds of
AMRAP 2 min
7 Thruster
8 DB box step overs
rest 1 min

Fredag

”Marston”
AMRAP 20 min
1 Deadlift
10 Toes to bar/rings
15 Bar facing Burpees

Vecka 26

Måndag

E2MOM 12 min
6 Front squats

AMRAP 12 min, in teams of two
12 Sync KB Lunges
6 Toes to bar (each)
12 Sync KB Swing

Tisdag

EMOM 16 min
1) 5 Hang snatch
2) 10-30 sec Leg raises
3) 30-60 sec Double unders
4) Rest

For time (Cap 8 min)
6 Rounds* of:
8 Power snatch
8 Bar facing burpee
*Raise weight every 2 rounds – i.e: after round 2 and 4

Onsdag

EMOM 5 min
4-10 HSPU

10 Rounds for time (Cap 20)
3-5 Strict pull-up/CTB
10 DB Movement*
15 V-ups/tuck ups/GHDSU

*DB movements:
Round 1: Push press
Round 2: Burpee
Round 3: Power clean
Round 4: Push-up on DB
Round 5: Lunges
Round 6: Front squat
Round 7: Bent over row
Round 8: Snatch
Round 9: Deadlift
Round 10: Thrusters

Torsdag

AMQRAP 7 min
Handstand hold/walk
Rest 2 min
AMQRAP 7 min
10 KB Snatch + 4 Pistols

5x AMRAP 1 min, rest 30 sec
12 Air squats
10 DB Hang snatch
Max Burpee

Fredag

AMQRAP 14 min
1-2 Rope climbs + 1+1 Turkish get ups + 10-20s L-hang

AMRAP 10 min
10 Box jump
10 Chest to bar/Pull-ups
10 2xDB Shoulder to overhead

Lördag

 AMRAP 28 min, in teams of two
20 Pistols
30 KB Snatch
40 HSPU
50 KB Clean and jerk
60 Jumping lunges
70 KB High swing
*10 Burpee over partner between each movement

Söndag

Work on weakness 6 min
Focus: Press

AMRAP 20 min
8 Overhead/Front rack lunges
8 Burpee over bar
8 Overhead/Front rack lunges
8 Chest to bar/Pull-ups

Vecka 26

Måndag

AMQRAP 10 min
5 kipping pull-ups/toes to bar
2 Slamball cleans

AMRAP 12 min
12 DB Lunges
6 Push-ups
12 KB swing

Tisdag

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

AMRAP 8 min
8 Power clean
8 Burpees over bar

Onsdag

”20.2”
AMRAP 20 min
4 DB Thrusters
6 Hanging knee raises
24 Double-unders

Torsdag

5-5-5-5 Back squat

3 Rounds
500m row
rest 1:1 or more

Fredag

EMOM 12 min
A) 4-8 HSPU
B) 10-30 sec hollow hold

AMRAP 10 min
10 Box jumps
10 Burpees
10 Ring row

Vecka 25

Tisdag

1+1+1×10 Power snatch+hang snatch+snatch
2+2×10 Push press+jerk

Torsdag

10×1+1+1 Clean deadlift+clean pull+clean
10×3+3 Snatch balance+oh squat

Vecka 25

Måndag

3-3-3-3-3 Hang cleans

For time (Cap 12 min)
10-9-8-7-6-5-4-3-2-1 Toes to bar
1-2-3-4-5-6-7-8-9-10 Deadlift

Tisdag

3-3-3-3-3 Push press

AMRAP 11 min
2-4-6-8… Burpee box jump overs
4-8-12-16… Goblet squats

Onsdag

Every 2 min for 10 min
1-2 Rope climbs OR 5 Strict pull-ups

21-15-9 (Cap 13 min)
Cal row
Double-unders
Slamball clean
Wallballs

Torsdag

EMOM 6 min
3-5 HSPU

AMRAP 18 min
400m run
12 HSPU
12 Burpee box overs

Fredag

Midsommar

Vecka 25

Måndag

E2M 12 min
4 Deadlift
2 Hang power clean
1 Shoulder to overhead

”Comptrain Joker”
For time (Cap 12 min)
10-1
Toes to bar
1-10
Deadlift

Tisdag

Teams of three
AMRAP 11 min*
2-4-6-8…
Sync DB Clean
Sync DB Shoulder to overhead
*Third person holds wall sit

Rest 3 min

AMRAP 11 min*
2-4-6-8…
Sync Ball to shoulder
Sync Ball squats
*Third person holds plank

Onsdag

AMQRAP 8 min
3-5 Negative pull-ups + 10-20s Handstand

Rest 2 min

AMQRAP 8 min
1-2 Rope climbs + 4-10 Pistols

21-15-9 (Cap 6 min)
Back squat (from floor)
Chest to bar/pull-ups

Torsdag

Tabata hollow hold/rocks

For time:
1 mile run
15-12-9-6-3
HSPU
1 DB Box step over
1 mile run

Fredag

Midsommar, vill du träna annat än små grodorna? Kör detta:

AMRAP 25 min, teams of two
40-30-20
Toes to bar
Wallballs

30-20-10
1-arm DB Hang clean and jerk
Box jump

20-10-5
1-arm DB Devilspress
200m partner run after each set of devilpress

Lördag

AMRAP 25 min, teams of two
4 Rounds of
10 Sync Burpee over KB
10 Sync KB Snatch

2 Rounds of
40 Toes to bar
60 Wallball

1 Round of
160 Double unders
80 Lunges

Söndag

”Holleyman”
30 Rounds for time
5 Wallball
3 HSPU
1 Heavy clean

Vecka 24

Måndag

”Nicole”
AMRAP 20 min
400 m run
Max hanging knee raises/pull-up

Tisdag

6-6-5-5-4-4 Front squat

AMRAP 10 min
16 DB Squat clean
8 HSPU

Onsdag

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

21-15-9 (Cap 5 min)
Burpee
KB Swing

Torsdag

EMOM 10 min
A) 5 Push press
B) 3-5 Box jumps

AMRAP 13 min
55 Deadlifts
55 Wallballs
55 cal row
55 Push-ups

Fredag

In 8 min
5-10 sets of 5 Kipping pull-ups

AMRAP 14 min
5 DU
10 DB Clean and jerk
15 Air squat