Vecka 31

Måndag

5-5-5-5-5 Power cleans

AMRAP 14 min
60 cal row
50 Hanging knee raises
40 Wallballs
30 Cleans

Tisdag

EMOM for 12 min
A) 5 Strict pullups/1-2 Rope climbs
B) 10-20 sec Head/handstand

AMRAP 9 min
5 Burpee box jumps
10 DB Ground to overhead

Onsdag

5-5-5-5-5 Back squat

AMRAP 12 min
400m run
15 Pull-ups

Torsdag

AMRAP 20 min
30 KB Swings
30 Box step overs
30 Push-ups
*Every 3 minute: 5 Burpees or 5 HSPU

Fredag

5-4-3-2-1 Deadlifts

”17.5”
AMRAP 10 min
9 Thrusters
35 Double-unders

Vecka 31

Måndag

EMOM 7 min
1 Clean + 4 Front squat

Rest 3 min

EMOM 7 min
1 Clean + 2 Front squats

For time (Cap 5 min)
7-5-3-7-5-3
Thrusters
Burpee over bar

Tisdag

EMOM 15 min
1) 4-8 Rope pull-ups
2) 8-12 V-up
3) 100m sprint

On a running clock, AMRAP:
Minute 00:00-03:00
5 Box jumps
10 1-arm DB Clean
Minute 03:00-06:00
5 Box jumps
10 DB Snatch
Minute 06:00-09:00
5 Box jumps
10 1-arm DB Hang clean and jerk

Onsdag

EMOM 5 min
3 Hang power clean

Rest 2 min

EMOM 5 min
3 Touch and go clean and jerk

AMRAP 11 min*
2-4-6…
Pull-ups
Box jumps
*EMOM 1 heavy single arm devilspress

Torsdag

AMRAP 30 min, in teams of two
5 Rounds of
15 Sync DB Lunges
30 HSPU

5 Rounds each (I go, you go)
10 Goblet squat
20 KB Swing

5 Rounds of
15 Sync DB Shoulder to overhead
30 Box step over

Fredag

EMOM 18 min
1) 8 KB Snatch Right arm
2) 8 KB Snatch Left arm
3) 30 sec Flutterkicks

AMRAP 7 min
32 Double unders
16 Power clean
8 Push-ups

Lördag

AMRAP 25 min, in teams of three,
1 work, 1 rest, 1 hold ball
90 Sit-ups
90 KB Snatch
90 Burpee box jump
90 Goblet squat
90 Pull-ups

Söndag

EMOM 8 min
20-30 sec Handstand hold/walk

”Felix the cat”
6 Rounds for time (Cap 18 min)
9 Burpee
9 Box jump
9 Pull-ups
9 Thruster
9 Toes to bar

Vecka 30

Måndag

AMRAP 24 min, teams of two, shared anyhow
Buy in: 800m run (both)
200 Double unders
30 HSPU
40 Pull-ups
50 DB Deadlifts
60 KB High swing
70 Wallball

Tisdag

EMOM 8 min
1) 5 Thrusters
2) 8-10 Toes to bar

Rest 2 min

AMRAP 8 min
5 Thrusters
10 Toes to bar

To the song ”Thunderstruck”*
AMRAP Air squats
*(Every ”thunder” = 1 burpee)

Onsdag

AMQRAP 12 min
1+1 Turkish get-ups
60m Farmers carry

7 Rounds for time (Cap 12 min)
200m Run
10 Deadlifts

Torsdag

AMQRAP 5 min
Handstand hold/walk

AMRAP 20 min
Buy in: ”DB Randy” (75 Snatch (10/15kg))
10 Box jump
20 KB Snatch
60m Ball carry

Fredag

EMOM 15 min
1) 4 Power clean
2) 4 Pistols
3) 4 HSPU

5 Rounds for time (Cap 10 min)
8 Lateral burpee over bar
7 Squat clean
6 HSPU

Lördag

AMRAP 25 min, teams of two
30-20-10
Deadlifts
1-arm DB/KB Overhead squats

3 Rounds of
15 Burpee box jump
20 Toes to bar

30-40-50
KB Swing
Wallballs

Söndag

Hero WOD ”Tommy-Mac” (Cap 29 min)
2 Rounds for time
12 Burpee
12 Thrusters
12 Burpee
12 Power snatch
12 Burpee
12 Push jerks
12 Burpee
12 Hang squat clean
12 Burpee
12 Overhead squat

Work on weakness remaining time

Vecka 30

Måndag

AMRAP 20 min
30 Burpees
40 cal row
50 KB swing
60 Wallball

Tisdag

5-4-3-2-1-1-1 Cleans

AMRAP 8 min
5 Thrusters
10 Hanging knee raises

Onsdag

Every 2 min for 16 min
A) Row 15-25 cal
B) 2-4 Turkish get-up

AMRAP 7 min
200m run
10 Deadlifts

Torsdag

3-3-3-3 Push press

AMRAP 16 min
10 Burpee box jump
20 KB/DB snatch
60m Slamball carry

Fredag

AMQRAP 10 min
5 Kipping pull-ups/Toes to bar
10-20 sec Head/handstand

AMRAP 10 min
8 Lateral burpee over DB
7 DB Squat clean
6 DB Push press

Vecka 29

Måndag

AMQRAP 8 min
4 Strict pull-ups
4+4 Pistol squats

”DT”
5 Rounds for time (cap 12 min)
12 Deadlifts
9 Hang power clean
6 Shoulder to overhead

Tisdag

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

AMRAP 10 min
6 Double-unders
6 Push-ups/3 HSPU

Onsdag

AMRAP 20 min
Buy-in: 1 mile run
8 Hanging knee raises
8 DB Power clean
16 DB Walking lunges

Torsdag

3-3-3-2-2-2 Cleans
3-3-3 Clean pulls

2 Rounds for time (cap 5 min)
30 DB Thrusters
20 Box jump overs

Fredag

2 Rounds of:

AMRAP 4 min
8 cal row
8 Jumping pull-ups
rest 2 min

AMRAP 4 min
8 DB Hang clean and jerk
8 Burpees
rest 2 min

Vecka 29

Måndag

AMQRAP 10 min
4-8 Pistols + 3 Hang clean

”CinDT”
AMRAP 15 min
1 round Cindy (5 Pull-ups, 10 Push-ups, 15 Air squats)
1 round DT (12 Deadlift, 9 Hang power clean, 6 Shoulder to overhead)

Tisdag

AMQRAP 11 min
3-6 Strict toes to bar
1-3 Rope climb

AMRAP 5 min
30 Double unders
10 Thrusters

Rest 3 min

AMRAP 5 min
30 Double unders
10 Overhead/Front squats

Onsdag

3 Rounds for time (Cap 24 min)
600m run
2x
6 Toes to bar
6 HSPU
12 single DB Lunge
(Run + 2 rounds of TTB, HSPU, Lunge = 1 round)

Torsdag

AMRAP 25 min, share anyhow, teams of two
5 Rounds of
30 DB Deadlift
20 Burpees
10 DB Push press

400m Ball carry

5 Rounds of
30 DB Deadlift
20 Burpees
10 DB Push press

In remaining time: AMRAP
100m Ball carry
20 Burpees

Fredag

E2MOM 12 min
2 Snatch + 2 Hang snatch

AMRAP 12 min*
8 Pull-ups
16 DB Hang clean and jerk
8 Boxjump over
*E2M = 2 ball over shoulder

Lördag

Teams of three
AMRAP 12 min, 1 row, 1 work, 1 rest
20 Toes to bar
10 1-arm DB Clusters

Rest 3 min

AMRAP 12 min, 1 bike, 1 work, 1 rest
20 KB Snatch
10 Goblet squats

Söndag

”The DB Seven”
7 Rounds for time (Cap 35 min)
7 HSPU
7 Thrusters
7 Knees to elbow
7 Deadlift
7 Burpee
7 DB Snatch
7 Pull-ups