Vecka 21

Måndag

In 16 min
5-5-5-5 Squat
4-4-4-4 Press

”Pernilla” (Cap 7 min)
21-15-9
Power snatch
Toes to bar

Tisdag

AMRAP 8 min
Row

AMRAP 8 min
30 Double-unders
18 DB Thrusters

AMRAP 4 min
Row

AMRAP 4 min
15 Double-unders
9 DB Thrusters

*rest 1 min between every AMRAP

Onsdag

EMOM 14 min
A) 4-8 Pull-ups/Toes to bar
B) 3+3 KB Hang clean and jerk

AMRAP 8 min
6 Slamball clean
9 Burpee box jumps

Torsdag

In 16 min
2-2-2-2 Clean
3-3-3-3 Deadlift

AMRAP 7 min
6-9-12..
KB Swing
Lunges

Fredag

EMOM 10 min
4-8 Push-ups/HSPU

AMRAP 15 min
200 m run
10 Hang power clean
10 Back squats

Vecka 20

Måndag

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

For time (cap 16 min)
Buy in & out: 75 Wallballs
3 rounds:
15 Double-unders
10 DB Lunges

Tisdag

21-15-9 (cap 7 min)
Thrusters
Pull-ups

In 16 min
3-3-3-3 Clean
3-3-3-3 Deadlifts

Onsdag

EMOM 10 min
4-8 Push-ups/HSPU

AMRAP 16 min
400m run
15 Slamball clean
10 Burpees

Torsdag

In 18 min
1-1-1-1-1 Front squat
2-2-2-2 Box jumps

AMRAP 6 min
2-4-6-8..
DB Snatch
DB Step ups

Fredag

For time (cap 22 min)
1000m row
then, five rounds
25 Pull-ups
7 Push jerk

Vecka 19

Måndag

3 Rounds for time (cap 30 min)
30 Squat clean
30 Pull-ups
Run 800 meters

Tisdag

EMOM 10 min
4-8 Push-ups/HSPU

AMRAP 14 min
10 Burpee
10 Lunges
10 Double-unders
10 Lunges

Onsdag

In 16 min
2-2-2-2-2 Front squat
1-1-1-1 Box jumps

AMRAP 6 min
10 Toes to bar
5 Deadlifts

Torsdag

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

Every 5 min for 15 min
30/25 cal row
20 Box jump overs
10 DB Push jerk

Fredag

In 16 min
3-3-2-2-1-1 Clean
4-4-4 Press

AMRAP 8 min
6 Burpee DB box overs
9 Wallballs

Vecka 18

Måndag

In 10 min
2-2-2-2-2 Clean

5 Rounds for time (cap 20 min)
400 m run
15 Overhead/Front squat

Tisdag

EMOM 12 min
A) 2-5 Box jumps
B) 4-8 Push-ups/HSPU

AMRAP 12 min
2 Rounds
10 Hanging knee raises
10 DB Lunges
2 Rounds
10 Box jump overs
10 Slamball clean

Onsdag

In 18 min
3-3-3-3-3 Press/push jerk
3-3-3-3 Front squat

21-15-9 (cap 6 min)
Power clean
Push-ups

Torsdag

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

AMRAP 18 min
30 Double-unders
20 DB Snatch
10 Box step ups
5 DB burpee ground to overhead

Fredag

In 14 min
2-2-2-2 Thrusters
4-4-4 Deadlifts

3 Rounds
500m row
rest 1:1 or more

Vecka 17

Måndag

EMOM 8 min
4-8 Push-ups/HSPU

”Helen”
3 Rounds for time (cap 16 min)
400m run
21 KB Swings
12 Pull-ups

Tisdag

In 16 min
4-4-4-4 Front squat
2-2-2-2 Press

AMRAP 8 min
15-12-9-6-3
Power clean
Burpee box jumps

Onsdag

2 Rounds
AMRAP 6 min
12/10 cal row
10 DB Hang clean and jerk
8 Toes to bar

rest 1 min

AMRAP 6 min
25 Wallballs
50 Double-unders

rest 1 min

Torsdag

EMOM 14 min
A) 4-8 Pull-ups/Toes to bar
B) 10 Reverse Lunges

For time (cap 9 min)
21-15-9
Target burpees
Slamball clean

Fredag

In 16 min
3-3-2-2-2 Clean
4-4-4 Deadlift

AMRAP 10 min
20 Box jump overs
15 Sit-ups
10 DB Push press

Vecka 16

Måndag

In 16 min
3-2-1-1-1 Press
5-5-5 Squat

AMRAP 9 min
25 KB Swing
20 Box jumps
Buy in: 400-1000m run

Tisdag

EMOM 14 min
A) 4-8 Push-ups/HSPU
B) 3+3 KB Clean

AMRAP 10 min
3-6-9..
Toes to rings
Hang clean
Front squat

Onsdag

”Fight gone bad”
3 Rounds for total reps:
1 Minute Wall Balls
1 Minute Sumo Deadlift High-Pulls
1 Minute Box Jumps
1 Minute Push Press
1 Minute Row
1 Minute Rest

Torsdag

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

AMRAP 6 min
20 DB Snatch
20 Double-unders

Fredag

EMOM 14 min
A) 4-8 Pull-ups/Toes to bar
B) 3+3 KB Jerk

AMRAP 8 min
30 Thrusters
15 Burpee box jump over

Vecka 15

Måndag

00:00-08:00: 1500m row

08:00-14:00: AMRAP Cindy

16:00-22:00: 1000m row

22:00-26:00: AMRAP Cindy

28:00-31:00: 500m row

31:00-33:00: AMRAP Cindy

Tisdag

In 12 min
3-3-3 Press or Push press
3-3-3 Front squat

21-15-9 (Cap 10 min)
Clean
Burpee box jumps

Onsdag

”Drake” (Cap 15 min)
4 Rounds for time
400 m run
30 Wallballs
5 Pull-ups

EMOM 8 min
4-8 Push-ups/HSPU

Torsdag

In 14 min
3-2-1-1-1-1-1 Back squat

AMRAP 10 min
20 DB Thrusters
15 Target burpees
10 Hanging knee raises

Fredag

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

AMRAP 12 min
10 Push-ups
20 KB swings
30 DU

Vecka 14

Måndag

In 14 min
4-4-4-4 Clean
5-5-5 Front squat

21-15-9 (cap 12 min)
Deadlift
Run 400/600m

Tisdag

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

AMRAP 18 min
35 Double-unders
12 Burpee box jumps
35 Double-unders
12 Reverse DB lunges

Onsdag

In 14 min
5-4-3-2-2-2-2 Back squat

AMRAP 12 min
10 Wallballs
20 DB snatch
10 Push-ups

Torsdag

EMOM 16 min
A) 4-8 Push-ups/HSPU
B) 3+3 KB clean/snatch

15-12-9 (cap 6 min)
Front squat
Toes to bar

Fredag

In 8 min
4-4-4-4 Press or Push press

Every 5 min for 20 min
500m row
12 Deadlifts
21 Box jumps

Vecka 13

Måndag

In 14 min
3-3-3-3 Front squat
5-5-5 Push press

For time (cap 12 min)
1-2-3..-10
Toes to bar
10-9-8..-1
Deadlifts

Tisdag

EMOM 14 min
A) 4-8 Pull-ups/Toes to bar
B) 3+3 KB jerk/snatch

AMRAP 7 min
3-6-9-12..
Thrusters
Burpees over bar

Onsdag

For time (cap 17 min)
Row 2000 meter
50 Reverse DB lunges
30 Hang clean

EMOM 8 min
4-8 Push-ups/HSPU

Torsdag

In 20 min
4-4-3-3-2-2 Clean
3-3-3-3 Back squat

For time (cap 5 min)
40 Box jump overs
20 Slamball clean

Fredag

5 Rounds for time (cap 30 min)
100 DU
30 KB Swing
30 Wallballs

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.