Vecka 12

Måndag

In 14 min
3-3-3-3 Clean
5-5-5 Deadlift

AMRAP 12 min
8 Push-ups
12 Ring rows
16 Box jump over

Tisdag

EMOM 12 min
A) 4-8 Pull-ups/Toes to bar
B) 3+3 KB Clean & jerk

3 Rounds
500m row
rest 1:1 or more

Onsdag

In 18 min
3-3-3-3-3 Push jerk or press
4-4-4-4 Back squat

5 Rounds for time (cap 7 min)
5 Goblet squats
5-10 Burpees
20 Double-Unders

Torsdag

EMOM 8 min
4-8 HSPU/Push-ups

AMRAP 20 min
5 Power cleans
10 Toes to bar
15 Wallballs

Fredag

In 15 min
Work on weakness

Open 19.5 scaled
It is possible to do this workout tomorrow at 11:30, 12:30 and 13:30 aswell.

Vecka 11

Måndag

EMOM 10 min
A) 4-8 HSPU/Push-ups
B) 10 Reverse lunges

AMRAP 15 min
20 DB snatch
15 Box jump over
10 Pull-ups

Tisdag

In 18 min
5-5-5-5-5 Back squat
3-3-3-3 Strict press

AMRAP 7 min
30 DU
15 Wallballs

Onsdag

EMOM 14 min
A) 4-8 Pull-ups/Toes to bar
B) 3-5 Box jumps

AMRAP 8 min
3-6-9..
Clean
Push-ups/HSPU

Torsdag

3 Rounds of
AMRAP 4 min
Calories on the rower

rest 1 min

AMRAP 4 min
5-6-7-8..
DB Thrusters
Hanging knee raises
Burpees

rest 1 min

Fredag

In 15 min
Work on weakness

Open 19.4 scaled
It is possible to do this workout tomorrow at 11:30, 12:30 and 13:30 aswell.

Vecka 10

Måndag

In 18 min
3-2-1-1-1 Back squat
3-3-3-3 Push press

AMRAP 8 min
20 Wallballs
10 Toes to rings

Tisdag

For time (cap 8 min)
21-15-9
Deadlift
Box jumps

EMOM 12 min
4-8 Pull-ups/Toes to bar

Onsdag

EMOM 8 min
4-8 Push-ups/HSPU

AMRAP 18 min
40 Double-unders
30 DB Shoulder to overhead
20 Burpees over DB

Torsdag

EMOM 10 min
A) 8-8-8-8-8 Barbell Lunges
B) 30 sec Plank

For time (Cap 12 min)
1000m row
50 Thrusters
30 Pull-ups

Fredag

In 15 min
Work on weakness

Open 19.3 scaled
It is possible to do this workout tomorrow at 11:30, 12:30 and 13:30 aswell.

Vecka 9

Måndag

EMOM 14 min
A) 4-8 Push-ups/HSPU
B) 1-3 Slamball to box

For time (cap 8 min)
21-15-9
Thrusters
Pull-ups

Tisdag

In 20 min
Clean 5-4-3-3-3-3
Deadlift 2-2-2-2

AMRAP 8 min
(50-40-)30-20-10
Double-unders
Sit-ups

Onsdag

3 Rounds of
AMRAP 4 min
Calories on the rower

Rest 1 min

AMRAP 4 min
5 Pull-ups
10 Push-ups
15 Air squats

Rest 1 min

Torsdag

In 18 min
4-3-2-2-2 Back squat
4-4-4-4 Strict press

AMRAP 9 min
10 Burpee box jump
10-20-30.. KB Swings

Fredag

In 15 min
Work on weakness

Open 19.2 scaled
It is possible to do this workout tomorrow at 11:30, 12:30 and 13:30 aswell. 

Vecka 8

Måndag

In 16 min
3-3-3-3 Back squat
5-4-3-2 Strict press

AMRAP 9 min
30 DU
3-6-9..
Power clean

Tisdag

EMOM 10 min
4-8 HSPU/Push-ups/Ring dips

For time (cap 12 min)
30 DB box step overs
40 Toes to rings
50 Wallballs
60 DB snatch

Onsdag

In 12 min
4-4-4-3-3-3 Deadlift

AMRAP 8 min
8 KB Swing/Clean
6 Push-ups
4 Goblet squats

Torsdag

EMOM 6 min
3-5 Pull-ups

AMRAP 20 min
7,5m walking lunge
8 Burpees over bar
7,5m walking lunge
8 Pull-ups

Fredag

In 15 min
Work on weakness

Open 19.1 scaled

It is possible to do this workout tomorrow at 11:30, 12:30 and 13:30

Vecka 7

Måndag

EMOM 12 min
4-8 Pull-ups/Toes to bar

AMRAP 12 min
10 Toes to rings
20 Wallballs
30 DB Snatch

Tisdag

7 rounds for time (Cap 30 min)
7 Push-ups
7 Thrusters
7 Hanging knee raises
7 Deadlifts
7 Burpees
7 Kettlebell swings

Onsdag

EMOM 12 min
4-8 HSPU/Push-ups/Ring dips

AMRAP 10 min
25 Double-unders
20 Walking lunges
15 Slamball cleans

Torsdag

In 10 min
4-4-4-4-4 Front squat

Every 2 min for 14 min
4 Pull-ups
8 Deadlifts
6-12 Burpees

Fredag

EMOM 12 min
4-8 Pull-ups/Toes to bar

AMRAP 10 min
8-12-16..
KB Swings
DB Thrusters

Vecka 6

Måndag

In 10 min
5-5-5-5-5 Front Squat

AMRAP 14 min
10 Thrusters
10 Burpees over bar
10 Power cleans

Tisdag

EMOM 12 min
4-8 Pull-ups/Toes to bar

3 Rounds
1 min DB box step overs
1 min Burpee box jumps
1 min DB GTOH

Onsdag

In 12 min
4-4-4-4-4-4 Push jerk

AMRAP 15 min
40 Double-unders
20 KB Swing
20 Box jumps

Torsdag

EMOM 16 min
A) 4-8 HSPU/Push-ups/Ring dips
B) 5 Deadlifts

AMRAP 7 min
3-6-9…
Power clean
Jumping pull-ups

Fredag

In 10 min
4-4-4-4-4 Back squats

AMRAP 18 min
15 Wallballs
10 Hanging knee raises
5 Burpee box jumps

Vecka 5

Måndag

EMOM 12 min
4-8 Pull-ups/Toes to bar

AMRAP 10 min
25 Air squats
15 Toes to rings
10 Push-ups

Tisdag

In 15 min
4-3-2-2-2-2-2 Hang clean

AMRAP 7 min
12 DB Snatch
16 Lunges

Onsdag

EMOM 8 min
4-8 HSPU/Push-ups/Ring dips

AMRAP 15 min
30 KB Swings
30 Double-unders
20 Thrusters
20 Double-unders

Torsdag

In 10 min
4-3-2-2-2

For time (cap 12 min)
40 Wallballs
30 Power cleans
20 Burpee box jump over
30 Power cleans
40 Wallballs

Fredag

EMOM 12 min
4-8 Pull-ups/Toes to bar

AMRAP 7 min
5 Pull-ups
6 Hang clean
7 Front squats

Vecka 4

Måndag

In 12 min
5-4-3-3-3-3 Clusters

2 Rounds
AMRAP 4 min
9 Front squats
6 Pull-ups
1 min rest

Tisdag

EMOM 12 min
4-8 Pull-ups/Toes to bar

AMRAP 10 min
5-10-15-20..
Box jump/step overs
KB Swings

Onsdag

In 12 min
4-4-4-4-4-4 Back squats

AMRAP 12 min
10 DB Lunges
10 Toes to bar
10 DB Clean

Torsdag

EMOM 12 min
4-8 HSPU/Push-ups/Ring dips

4 RFT (cap 8 min)
15 Thrusters
10 Burpee over bar

Fredag

EMOM 8 min
Work on weakness

AMRAP 20 min
40 DB Hang clean and jerk
30 Wallballs
20 Push-ups/HSPU
10 Ball over shoulder

Vecka 3

Måndag 14:e

EMOM 12 min
4-8 HSPU/Push-ups/Ring dips

AMRAP 7 min
Wallballs*
EMOM 7 Deadlifts

Tisdag 15:e

In 12 min
5-4-3-3-3-3 Back squats

AMRAP 11 min
2-4-6-8..
Toes to rings
KB swings
Push-ups

Onsdag 16:e

In 10 min
4-4-3-3-2-2 Push press

9 Rounds for time (cap 12 min)
30 Double-unders
15 Thrusters

Torsdag 17:e

EMOM 12 min
4-8 Pull-ups/Toes to bar

AMRAP 6 min
8 Slamball clean
8 Target burpees

Fredag 18:e

In 10 min
4-4-4-4-4 Front squat

AMRAP 15 min
20 Box jump overs
5 HSPU/Push-ups
20 Air squats
5 HSPU/Push-ups