Vecka 28

Måndag

4-4-4 Strict press
5-5-5-5-5 Front squat

”Diane”
21-15-9 (Cap 6 min)
Deadlift
Push-ups/Handstand Push-ups

Tisdag

AMQRAP 7 min
4 Strict pull-ups
1 set Double-unders

AMRAP 15 min
4 Double-unders
14 Cal row
24 Hanging knee raises

Onsdag

3-3-3-2-2-2-1-1-1 Clean

AMRAP 6 min
50 KB swing
40 Sit-ups
Max Target burpees

Torsdag

AMRAP 20 min
200m run
20 Pull-ups
20 DB Thrusters

Fredag

5-5-4-4-3-3 Deadlifts

AMRAP 10 min
8 Wallballs
16 DB hang snatch

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

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

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 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

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 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 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

Vecka 19

Måndag

AMQRAP 13 min
20-30 sec Handstand
5 Strict pull-ups

”That’s no moon”
AMRAP 8 min
8 Wallball
16 KB high swing
4 Ball over shoulder

Tisdag

”Battle of Hoth”
AMRAP 20 min
400m run
15 Hanging leg raises
20 DB Lunges

Onsdag

5-5-4-4-3-3-3 Jerks

”It’s a trap”
Tabata
A) Power clean
B) Lateral burpee over bar

Torsdag

”Do or do not. There is no try”
For time* (Cap 20 min)
1.5k row
20 HSPU
8 Rope climb
60 DB Clean and jerk
*partition anyhow

Fredag

5-4-3-2-2-2 Front squat

”You have failed me for the last time”
AMRAP 9 min
20 Air squats
10 Push-ups
5 Double-unders