Vecka 29

Måndag

EMOM 10 min
A) 4-8 Push-ups/HSPU
B) Work on weakness

AMRAP 16 min
400m run
20 KB Swing
20 Ring row/Pull-ups

Tisdag

In 12 min
3-3-2-2-1-1 Clean/Snatch

10 Rounds for time (cap 15 min)
9 Thrusters
35 Double-unders

Onsdag

Every 90 sec for 15 min
A) 4-8 Pull-ups/Toes to bar
B) 8 Barbell Lunges

AMRAP 9 min
9 Slamball clean
9 DB Burpee box step ups

Torsdag

In 18 min
2-2-2-2-2 Press/Push jerk
3-3-3-3 Front/OH Squat

21-15-9 (cap 7 min)
KB Swings
Box jump overs

Fredag

EMOM 6 min
3-5 Clean

AMRAP 14 min
60 cal row
50 Toes to bar
40 Wallballs
30 Cleans
20 Push-ups/Ring dips

Vecka 28

Måndag

In 14 min
4-4-4-4 Front squats
4-4-4 Press/Push jerk

AMRAP 10 min
3-6-9..
Burpee box jumps
Deadlift

Tisdag

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

3 Rounds each for time
800/600m row
Rest 1:1

Onsdag

In 18 min
3-3-3-2-2-2 Clean/Snatch
4-4-4 Deadlift

AMRAP 7 min
6 Toes to bar
8 DB snatch

Torsdag

5 Rounds for time (cap 30 min)
Run 400m
30 Box jumps
30 Wallballs

Fredag

In 12 min
3-3-3-3-3-3 Thrusters

AMRAP 12 min
15 DU
7 Power clean
15 DU
7 Pull ups

Vecka 27

Måndag

”Triple 3”
For time (cap 40 min)
3k row
300 Double-unders
3 mile run

Tisdag

In 16 min
2-2-2-2 Clean
4-4-4-4 Pull-ups/Toes to bar

AMRAP 9 min
2-4-6-8..
Kb Swing
Burpee box step over

Onsdag

In 8 min
3-3-3-3 Push jerk/press

For time (cap 18 min)
10-9-8-7-6-5-4-3-2-1
Deadlift
KB Shoulder to overhead
DB squat clean

Torsdag

Every 5 min for 30 min
A)
Run 400-1k

B)
00:00 1 set Clean and jerk
02:30 1 set HSPU/Push-ups

Fredag

In 10 min
5-5-5-5-5 Front squat

AMRAP 12 min
5 Pull-ups
16 Wallballs
5 Toes to bar
16 Wallballs

Vecka 26

Måndag

In 10 min
5-5-5-5-5 Deadlift

AMRAP 15 min
5 KB clean and jerk
20 Lunges
10 Pull-ups

Tisdag

EMOM 12 min
A) 4-8 Pull-ups/Toes to bar
B) Work on weakness

EMOM 10 min
3 Power clean
3 Front squat
3 Shoulder to overhead

Onsdag

Every 6 min for 36 min
A) Row 60/40 cal

B1)
21-15-9
Front squat
Ring row

B2)
21-15-9
Deadlift
Burpees

B3)
21-15-9
Double-unders
KB Clean and jerk

Torsdag

In 16 min
1-1-1-1 Squat
5-4-3-2 Press

21-15-9 (cap 8 min)
Thrusters
HSPU/Push-ups

Fredag

EMOM 8 min
3 Clean or snatch

”13.1”
AMRAP 17 min
40 Target burpee
30 Clean/Snatch
30 Target burpee
30 Clean/snatch
20 Target burpee
30 Clean/snatch
10 Target burpee
Max rep Clean/snatch

Vecka 25

Måndag

In 20 min
Run 1 mile/1k/600m for time
then,
Build to 1RM Deadlift

”18.0”
21-15-9
DB snatch
Burpee over DB

Tisdag

EMOM 8 min
4-8 Push-ups/HSPU

AMRAP 20 min
5 Power cleans
10 Toes to bar
15 Wall balls

Onsdag

In 16 min
3-3-3-3 Power snatch/clean
2-2-2-2 Squat

”Grace”
For time (Cap 8 min)
30 Clean and jerk

Torsdag

EMOM 10 min
A) Row 15/12 cal
B) 4-8 Pull-ups
rest 2 min

EMOM 8 min
A) Row 18/15 cal
B) 6 Slamball over shoulder

EMOM 6 min
A) Row 21/18 cal
B) 10 Burpee box jumps

Fredag

Midsommarafton

Vecka 24

Måndag

EMOM 10 min
A) 4-8 HSPU/Push-ups
B) 30 sec Double-unders

AMRAP 15 min
6 Power clean
9 Lateral burpees
12 Ring row/pull-ups

Tisdag

In 16 min
2-2-2-2 Deadlift
1-1-1-1 Press

AMRAP 9 min
Buy in: 600m run
9 Thrusters
12 KB Swings

Onsdag

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

For time (cap 13 min)
16-12-8-12-16
DB Snatch
Burpee box jump

Torsdag

Every 5 min for 30 min
A)
Row 70-60-50 cal

B)
5-4-3 Rounds of
15 Wallballs
7 Toes to bar

Fredag

In 18 min
2-2-2-2-2 Hang clean
3-3-3-3 Squat

AMRAP 7 min
4 HSPU
8 Deadlifts

Vecka 23

Måndag

In 16 min
4-4-4-4 Squat
2-2-2-2 Push press

AMRAP 8 min
15 Wallballs
10 Push-ups
5 Toes to bar

Tisdag

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

AMRAP 15 min
25 KB Swings
200m row/run

Onsdag

In 12 min
3-3-2-2-1-1 Clean

For time (cap 12 min)
10-15-20-25
Deadlift
Burpee box jumps
Ring row

Torsdag

Inga klasser idag.

Fredag

EMOM 14 min
A) 4-8 HSPU
B) 3+3 KB Clean and jerk

AMRAP 12 min
100m Farmers walk
20 DB/KB Squats
20 DU

Vecka 22

Måndag

For time (cap 40 min)
Run 800/1600m
100 Ring row/Pull-ups
200 Push-ups
300 Air squats
*partition reps anyhow
Run 800/1600m

Tisdag

In 18 min
3-3-3-3 Clean
3-3-3-3 Press or Jerks

AMRAP 7 min
15 Sit-ups/toes to rings
10 KB Swings
5 Burpees

Onsdag

Each round for time:
Every 5 min for 25 min
10 Push-ups/Ring dips/HSPU
15 Box jump overs
20 DB Snatch

Torsdag

In 10 min
3-2-1-1-1 Deadlift

3 Rounds (cap 15 min)
30 Walballs
30 KB Swings

Fredag

For time
Row 2000m

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

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