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

Vecka 2

Måndag 7:e

In 10 min
5-5-5-5-5 Front squats

AMRAP 12 min
7 Box jumps
7 Thrusters
7 Pull-ups

Tisdag 8:e

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

AMRAP 8 min
12 KB Swings
8 Burpee box overs

Onsdag 9:e

In 15 min
5-4-3-2-2-2 Clean

AMRAP 7 min
4-8-12-16..
Slamball clean
Toes to rings/bar

Torsdag 10:e

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

AMRAP 12 min
9-15-21..
Power clean
Wallballs

Fredag 11:e

AMRAP 7 min
30 Double-unders
16 DB cleans
8 Push-ups

Every 2 min for 14 min
5 Deadlifts
10 DB Press

Vecka 1

Måndag 31:a

Ingen ledarledd basic WOD idag. Kör WOD:en istället.

Tisdag 1:a

Ingen ledarledd basic WOD idag.

Onsdag 2:a

In 12 min
5-5-4-4-3-3
Clean

AMRAP 11 min
2-4-6-8..
Burpee broadjumps
Push press

Torsdag 3:e

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

For time (cap 9 min)
30-20-10
DB Hang clean and jerk
DB Squats

Fredag 4:e

For time (Cap 6 min)
50-40-30-20-10
Double-unders
Sit-ups

Every 2 min for 16 min
4 Deadlifts
4-8 HSPU/Push-ups

Vecka 52

Måndag 24:e

Ingen ledarledd basic WOD idag. Kör WOD:en istället.

Tisdag 25:e

Ingen ledarledd basic WOD idag. Kör WOD:en istället.

Onsdag 26:e

Ingen ledarledd basic WOD idag. Kör WOD:en istället.

Torsdag 27:e

In 10 min
5-5-5-5-5 Shoulder to overhead

EMOM 16 min
A) AMRAP Pull-ups
B) AMRAP Hang clean
C) AMRAP Lunges
D) Rest

Fredag 28:e

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

AMRAP 13 min
6 Slamball clean
9 Burpee box jumps
24 DB snatch

Vecka 51

Måndag 17:e

In 12 min
4-4-4-4-4-4 Deadlifts

5 Rounds for time (cap 12 min)
20 Toes to rings
10 Target burpees

Tisdag 18:e

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

AMRAP 8 min
7 HSPU/Push-ups
7 DB/KB cleans
17 Double-unders

Onsdag 19:e

In 15 min
5-4-3-2-1-1-1-1 Clean+hang clean

AMRAP 7 min
12 Burpee box jumps
24 KB swing

Torsdag 20:e

5 Rounds for time (cap 7 min)
15 Thrusters
15 DB Snatch

EMOM 12 min
A) 4-8 Push-ups/Ring dips
B) 10 Lunges/box pistol squats

Fredag 21:a

In 10 min
3-3-3-3-3 Squats

AMRAP 14 min
12 Jumping pull-ups
9 Ball over box
6 Box jumps

Vecka 50

Måndag 10:e

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

Tabata:
Thruster
KB Swing

Tisdag 11:e

In 12 min
5-4-3-2-2-2 Squat

AMRAP 10 min
8 Clean
8 Pull-ups

Onsdag 12:e

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

AMRAP 10 min
18 DB Snatch
12 Burpees over DB
6 Slamball clean

Torsdag 13:e

In 12 min
3-3-3 Press
3-3-3 Push press/jerk

AMRAP 10 min
20 Wallballs
20 Box step overs
20 Double-unders

Fredag 14:e

Every 90 sec 12 min
4-8 HSPU
16 Lunges

EMOM 10 min
5 Deadlifts
5-12 Target burpees

Vecka 49

Måndag 3:e

In 10 min
4-4-4-4-4 Shoulder to overhead

3 Rounds
1 min Double-unders
1 min Wallballs
1 min Jumping pull-ups
1 min Thrusters
1 min rest

Tisdag 4:e

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

AMRAP 8 min
3-6-9-12..
HSPU/Push-ups/Ring dips
KB Swings (x3)

Onsdag 5:e

In 12 min
6-5-4-3-3-3 Deadlift

AMRAP 12 min
8 Toes to rings
8 DB Hang to overhead
8 Burpee box jumps

Torsdag 6:e

5 Rounds for time (cap 12 min)
10 Slamball clean
10 Sumo deadlift high pulls
20 Reverse lunges

EMOM 8 min
6-10 Push-ups/Ring dips

Fredag 7:e

In 10 min
3-3-3-3-3 Hang clean

5 Rounds for time (cap 15 min)
12 Deadlift
9 Hang power clean
6 Shoulder to overhead

Vecka 48

Måndag 26:e

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

AMRAP 9 min
5 Push press
10 Deadlifts
15 Burpees over bar

Tisdag 27:e

In 6 min
Build to a heavy clean
reset 1 min
EMOM 8 min
2-4 Clean

AMRAP 8 min
25 Double-unders
16 DB Wakling lunges

Onsdag 28:e

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

AMRAP 9 min
3 Pull-ups
7 Thrusters

Torsdag 29:e

In 12 min
4-4-4-4-4-4 Squats

2 Rounds
AMRAP 5 min
2-4-6-8..
DB Snatch
Box jumps
Slamball cleans
2 min rest

Fredag 30:e

EMOM 10 min
4-8 Pull-ups/Toes to rings/bar

For time (cap 15 min)
5 Rounds
20 KB Swings
20 Wallballs

Vecka 47

Måndag 19:e

In 15 min
5-4-3-2-2-2 Front squats/Squats

AMRAP 8 min
21 KB Swings
15 Wallballs
9 Toes to rings

Tisdag 20:e

Five rounds
AMRAP 3 min
3 Power clean
6 Push-ups
9 Air squats

1 min rest

Onsdag 21:a

For time (Cap 20 min)
100 DB snatches
80 Cal row
60 Burpees over DB
40 Pull-ups

Torsdag 22:a

In 12 min
5-5-5-5-5-5 Shoulder to overhead

AMRAP 10 min
10 Double-unders
7 Squat anyhow
4 Slamball throws

Fredag 23:e

21-15-9 (cap 10 min)
Deadlifts
Handstand Push-ups

EMOM 12 min
Even) 4-8 Strict ring row
Odd) 4-8 Box step ups/reverse lunges

Vecka 46

Måndag 12:e

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

For time (cap 8 min)
30 Clean and jerk or
50 Cleans

Tisdag 13:e

In 12 min
5-4-3-2-2-2 Deadlifts

AMRAP 10 min
5 Shoulder to overhead
10 Deadlifts
15 Box jumps

Onsdag 14:e

AMRAP 20 min
8-12-16-20..*
Toes to rings
DB snatch
*3-20 Double-unders after each round

EMOM 6 min
4-8 Push-ups/Ring dips

Torsdag 15:e

In 12 min
8-6-4-3-3-3 Hang clean

Every 3 min for 12 min
6-12 Slamball clean
6-12 Burpee box jumps

Fredag 16:e

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

For time (cap 8 min)
25-20-15
Wallballs
KB swings