Vecka 15

Måndag

In 12 min
4-8 sets of
1 set HSPU
20-30 sec hollow hold

AMRAP 10 min
3-6-9-12…
2x Double-unders
Slamball clean
Slamball/Goblet squat

Tisdag

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

For time (Time cap 8 min)
16-12-8
Thrusters
Pull-ups

Onsdag

EMOM 12 min
A) 3-5 Box jumps
B) 3-10 Push-ups

AMRAP 11 min
11 Wallballs
11 Hanging knee raises
1-2-3… Burpee DB ground to overhead

Torsdag

3-3-3-3 Hang clean

AMRAP 15 min
Run 200m
7 Hang squat clean
15 Deadlift

Fredag

Inga ledarledda klasser idag. Välkommen att träna på egen hand när det passar dig!

Vecka 14

Måndag

EMOM 10 min
A) 5 strict pull-ups
B) 20-30 sec Handstand/Plank

5 RFT (Cap 12 min)
15 Wallballs
15 Power Cleans

Tisdag

5-5-5-5-5 Back squat

AMRAP 12 min
40 Boxjump
30 Sit-ups
20 Handstand push-ups

Onsdag

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

For time (Time cap 6 min)
12-9-6-9-12
Deadlifts
Burpee over bar

Torsdag

4-4-4-4 Strict press

AMRAP 6 min
Double-unders*
*EMOM 6 Burpees

rest 2 min

AMRAP 6 min
Row*
*EMOM 6 Jumping pull-ups

Fredag

5-5-5 Strict pull-ups

AMRAP 20 min
12 DB lunges
6 Slamball clean
12 DB lunges
6 DB ground to overhead burpees

Vecka 13

Måndag

”Nate”
AMRAP 20 min
2 Strict pull-ups
4 Push-Ups/Handstand push-ups
8 Kettlebell Swings

Tisdag

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

For time (Time cap 5 min)
25/18 cal row
3 rounds of
8 Lateral burpees
8 Ground to overhead

Onsdag

3-3-3-3-3 Jerk

AMRAP 12 min
12 DB lunges
6 DB hang clean and jerk
3 Slamball clean

Torsdag

For time (Time cap 25 min)
100 Jumping pull-ups
100 Kettlebell swings
100 Double-unders
100 Goblet squats

Fredag

5-5-3-3-1-1 Deadlift

5 RFT (Time cap 12 min)
15 Thrusters
15 Burpees

Vecka 12

Måndag

3-3-3-3-3 Thrusters
5-5-5 Strict pull-ups

For time (Cap 6 min)
21-15-9
DB Clean and jerk
DB Front squats

Tisdag

In 5 min
1 set max Double-unders

5 RFT (Cap 20 min)
10 Double-unders
25 Burpees
10 Double-unders
25 Wallballs

Onsdag

EMOM 8 min
A) 4-8 Push-ups
B) 20-30 sec Hollow hold

AMRAP 6 min
4 Deadlifts
12 Box jump over

Rest 2 min

AMRAP 6 min
4 DB Box step up
12 cal Row

Torsdag

5-4-3-2 Back squat

AMRAP 12 min
4 HSPU
8 Slamball clean
12 DB Lunges

Fredag

3-3-3-2-2-2 Clean
4-4-4 Clean pulls

AMRAP 7 min
5 Burpees
7 Ring row
9 Hanging knee raises

Vecka 11

Måndag

In 8 min
4 sets of 5 strict pull-ups

3 RFT (Cap 15 min)
20 DB Lunges
20 Boxjump over
20 Burpee
20 Double-unders

Tisdag

3-3-3-3-3-3 Jerk

AMRAP 8 min
12 Sit-ups
12 DB single arm hang clean n jerk

Onsdag

AMRAP 20 min
35 Cal row
35 KB Swing
35 Goblet squat
35 Push-ups

Torsdag

4-4-4-4-4 Back squat

”Burgess”
For Time (Cap 12 min)
30-20-10
Pull-Ups
Burpees

Fredag

In 10 min
5-7 sets of
5 strict HSPU

For time (Cap 13 min)
27-21-15-9-3
Wallballs
DB snatch

Vecka 10

Måndag

EMOM 8 min
1 set kipping pull-ups/toes to bar

3 RFT (Cap 16 min)
40 Wallballs
40 KB swings

Tisdag

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

AMRAP 6 min
6 DB Clean
6 DB Push press
6 Box step-ups

Onsdag

In 9 min
5-9 sets of
30 sec Head/handstand or Push-ups

AMRAP 14 min
3 Slamball clean and squat
9 Burpees
15 Double-unders

Torsdag

”18.5”
AMRAP 7 min
3-6-9-12-15…
Thrusters
Pull-ups

5-5-5-5-5 Deadlift

Fredag

Every 5 min
A) 800-1000m row

B) 3 Rounds for quality
4 Strict handstand push-ups
4 KB Clean/Snatch

Vecka 9

Måndag

In 6 min
4-6 set 30 sec Head/handstand

AMRAP 18 min
250m row
10 Box overs
8 DB ”Curtis P”

Tisdag

3-3-3-3 Back squat
5-4-3-2-1 Strict press

For time (Cap 6 min)
21-15-9
Frontsquat
Burpees

Onsdag

In 10 min
5-10 sets of kipping pull-ups

AMRAP 10 min
10 Deadlift
15 Hanging knee raises
35 DU

Torsdag

4-4-3-3-2-2-1-1-1 Clean and jerk

AMRAP 5 min
10 DB/KB Snatch
10 Ball squat

Fredag

”Holleyman” (cap 30 min)
30 RFT
5 Wallballs
3 Push-ups/HSPU
1 Power clean

Vecka 8

Måndag

5-5-4-4-3-3 Back squat

10 Rounds for time (cap 12 min)
20 Double-unders
12 KB Swing

Tisdag

4-4-4-4 Strict press

AMRAP 20 min
7,5m Overhead walking lunge
8 Bar facing burpees over bar
7,5m Overhead walking lunge
8 Pull-ups

Onsdag

EMOM for 15 min
A) 6-10 KB Clean and jerk
B) 10-20 sec L-hang
C) 3-5 Box jumps

AMRAP 8 min
3-6-9-12…
Ball over shoulder
Push-ups/HSPU

Torsdag

Every 5 min for 15 min
15-25 Wallballs
15-25 cal row
Every 5 min for 15 min
10-15 Burpee box overs
15-25 cal row

Fredag

In 14 min
6-10 set kipping HSPU
3 sets of
4-8 Strict ring row

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

Vecka 7

Måndag

AMRAP 20 min
10 KB Clean
10 FR Lunges
10 Push-ups

*Every 4 min: Row 250/350m

Tisdag

In 12 min
4-6 sets of
5 Back Squats
5 Strict ring rows

AMRAP 10 min
10 Box jumps
10 DB Snatch
10 Burpees
rest 30 sec

Onsdag

In 10 min
6-10 sets of
4-8 kipping HSPU or 30 sec handstand

5 RFT (Cap 12 min)
11 Ring row or Pull-ups
22 Front squat

Torsdag

EMOM 16 min
1) 1-3 set Double-unders
2) 10 Shoulder taps
4) 3-5 Box jumps
5) 20-30 sec Hollow hold

AMRAP 4 min
20 Slamball clean
Max Ball facing burpees over slamball

Fredag

5-4-3-2-1 Deadlifts

8 RFT (Cap 14 min)
10 Toes to bar
10 Wallballs

Vecka 6

Måndag

”Fran”
21-15-9
Thrusters
Pullups

5-5-5-5-5 Deadlifts

Tisdag

In 8 min
4 sets
4-8 strict ring rows
4-8 push-ups

AMRAP 16 min
5 Devilspress
10 cal Row
15 Box jumps

Onsdag

3-3-3-3 Front squat
3-3-3 Press

Every 2 min for 10 min
8 Hanging knee raises
20 Double-unders
Max reps burpees remaining time

Torsdag

In 12 min
6-9 sets of
5-10 Kipping HSPU or Handstand

On a running clock:
00:00:
15-12-9
Wallballs
KB Swings

04:00:
21-15-9
Wallballs
KB Swings

Fredag

In 10 min
5-10 sets
1 Power clean + 1 Hang squat clean

AMRAP 14 min
10 Push-ups
12 KB/DB Hang to overhead
18 Walking lunges