Vecka 43

Måndag

EMOM 7 min
5 Push jerk

5 Rounds for total reps
90 sec Toes to rings
90 sec Burpee box jumps
90 sec cal Row
90 sec rest

Tisdag

Every 2 min for 10 min
3 Deadlift
rest 1 min
Every 2 min for 8 min
4-8 Strict pull-ups

AMRAP 7 min
20 Double-unders
10 DB hang clean and jerk

Onsdag

EMOM 7 min
4-8 HSPU
EMOM 5 min
4-8 Push-ups

For time (cap 15 min)
50 Goblet squats
50 KB Swings
50 DB Lunges
50 Target burpees

Torsdag

Every 2 min for 8 min
5-4-3-2-1 Clean
rest 1 min
Every 2 min for 8 min
3 Front squat

AMRAP 9 min
5 Pull-ups
10 DB Hang snatch

Fredag

Open 20.3

Vecka 42

Måndag

Every 2 min for 10 min
5-4-3-2-1 Push jerk
rest 1 min
Every 2 min for 8 min
4 Deadlifts

”Grace” (cap 7 min)
30 Clean and jerk

Tisdag

EMOM 12 min
A) 4-8 Push-ups
B) 4-8 Pull-ups

AMRAP 10 min
10 Toes to rings
15 KB Push press
20 Goblet squats

Onsdag

Every 2 min for 10 min
3 Clean
rest 1 min
Every 2 min for 6 min
4 Back squat

”Annie” (cap 12 min)
50-40-30-20-10
Sit-ups
Double-unders

Torsdag

Every 2 min for 30 min
A) 90 sec Rowing
B) 90 sec Wallballs
C) 90 sec Burpee box overs

Fredag

Open 20.2
Warm up and prepare in the appropriate way then complete the workout

Vecka 41

Måndag

EMOM 8 min
4-8 HSPU

AMRAP 16 min
25 Kb swings
20 Goblet squats
15 Toes to rings

Tisdag

Every 2 min for 10 min
5-4-3-2-1 Clean
rest 1 min
Every 2 min for 6 min
5 Front squats

AMRAP 8 min
12 Deadlift
12 Burpee over bar
12 Box jumps

Onsdag

EMOM 12 min
A) 4-8 Push-ups
B) 4-8 Strict pull-ups

For time (cap 12 min)
50/40 cal row
45 Wallballs
40 DB Hang clean and jerk
35 Slamball clean

Torsdag

Every 2 min for 10 min
3 Push jerk
rest 1 min
Every 2 min for 8 min
5 Deadlifts

21-15-9 (cap 7 min)
Burpee to plates
Pull-ups

Fredag

Open 20.1
Warm up and prepare in the appropriate way then complete the workout

Vecka 40

Måndag

Every 2 min for 10 min
4 Clean

For time (cap 15 min)
50 KB swing
50 Wallballs
50 DB snatch
50 Box jump

Tisdag

”Jackie” (cap 10 min)
1000m row
50 Thrusters (20/15kg)
30 Pull-ups

EMOM 10 min
A) 4-8 Push-ups
B) 4-8 Strict knee raises

Onsdag

Every 2 min for 8 min
8 Deadlifts

AMRAP 16 min
200m run
20 Push press
30 Air squats

Torsdag

EMOM 6 min
4-8 Kipping Pull-ups
EMOM 6 min
4-8 Strict pull-ups

AMRAP 12 min
18 Double-unders
10 Burpees
8 Slamball clean

Fredag

Every 2 min for 8 min
5 Push jerk
Every 2 min for 8 min
8 Back squat

AMRAP 9 min
21-15-9
Deadlift
HSPU

Vecka 39

Måndag

EMOM 8 min
4-8 Pull-ups

”The Chief”
5 rounds
AMRAP 3 min
3 Power clean
6 Push-ups
9 Air squats
1 min rest

Tisdag

Every 2 min for 8 min
4 Push jerk
Every 2 min for 8 min
6 Deadlift

5 Rounds for time (cap 8 min)
15 Wallballs
15 Burpee box jumps

Onsdag

EMOM 10 min
A) 4-8 Push-ups
B) 4-8 Strict pull-ups

AMRAP 12 min
40 DU
12 DB Deadlifts
9 DB Hang clean
6 DB Shoulder to overhead

Torsdag

Every 5 min for 30 min
A) 3 min row for cal

B) AMRAP 3 min
HSPU
Buy in: run 400m

Fredag

Every 2 min for 10 min
3 Clean
Every 2 min for 6 min
10 Back squat

AMRAP 8 min
6 Pull-ups
9 Target burpees
12 Slamball clean

Vecka 38

Måndag

EMOM 6 min
4-8 Pullups

”Vansinnet”
3 Rounds of:
1 min: Wallballs
1 min: Hang power clean (35/25kg)
1 min: Box jump
1 min: Push press
1 min: Burpee
1 min: Rest

Tisdag

AMRAP 10 min
12/15 cal row
15 KB Swings

rest 5 min

AMRAP 10 min
12 Toes to bar
12 Thrusters

Onsdag

Every 2 min for 8 min
8 Front squat
Every 2 min for 8 min
8 Press

AMRAP 8 min
30 Double-unders
20 DB Snatch
10 Burpee over DB

Torsdag

EMOM 7 min
4-8 HSPU
EMOM 5 min
4-8 Push-ups

5 Rounds for time (cap 12 min)
12 Pull-ups
8 Front squats
4 Slamball clean

Fredag

In 16 min
5-4-3-2-1 Clean
10-10-10 Deadlift

AMRAP 10 min
200m run
9 DB Shoulder to overhead
6 Burpee box jumps

Vecka 37

Måndag

EMOM 8 min
A) 4-8 Push-ups
B) 4-8 Strict pull-ups

AMRAP 20 min
400m Run
15 Burpees
400m Row
15 Burpees

Tisdag

In 18 min
3-3-3-3-3 Push press
8-8-8-8 Deadlift

AMRAP 7 min
5 Toes to rings
10 DB clean/front squat

Onsdag

Every 90 sec for 9 min
4-8 Pull-ups + 30 sec Double-unders

Every 5 min for 15 min
AMRAP 3 min
22 Thruster
12 Burpee over bar
Max KB swings

Torsdag

EMOM 8 min
4-8 HSPU

AMRAP 16 min
27 Double-unders
21 Wallballs
15 DB ground to overhead

Fredag

In 14 min
3-3-3 Cleans
6-6-6-6 Back squat

5 Rounds for time (Cap: 10 min)
10 Clean
10 Box jump over

Vecka 36

Måndag

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

For time (Cap 18 min)
10-20-30-40-50 DB snatch
Run 400m

Tisdag

In 12 min
1-1-1-1-1-1 Front squat

AMRAP 10 min
80 DB Lunges
50 DB Box step ups
50 DB Push press/HSPU

Onsdag

EMOM 12 min
A) 4-8 Pull-ups
B) 30 sec Double-unders

For time
2000m row

Torsdag

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

21-15-9 (cap 6 min)
Thrusters
Pull-ups

Fredag

In 14 min
4-4-4 Push press
5-5-5-5 Back squat

AMRAP 12 min
12 DB Hang clean and jerk
6 Burpees
12 Box jumps

Vecka 35

Måndag

EMOM 8 min
4-8 Push-ups/HSPU

AMRAP 18 min
10 Deadlifts
15 Burpees
25 Double-unders

Tisdag

In 18 min
1-1-1-1-1 Back squat
5-5-5 Press

AMRAP 7 min
8 DB Lunges
9-12-15… KB Swing

Onsdag

Every 6 min for 30 min
30/40 cal row
15 Box jump overs
8 Slamball clean

Torsdag

Every 90 sec for 12 min
4-10 Pull-ups/Toes to bar

5 Rounds for time (Cap 12 min)
15 Wallballs
15 Power cleans

Fredag

In 16 min
3-3-3-3 Clean
2-2-2-2 Front squat

AMRAP 9 min
1000m run
50 DB Shoulder to overhead
Max Burpees over DB

Vecka 34

Måndag

In 10 min
2-2-2-2-2 Back squat

For time (cap 15 min)
1000 meter Run
30 Handstand Push-Ups
1000 meter Row

Tisdag

In 16 min
3-3-2-2-1-1 Clean
3-3-3 Box jumps

AMRAP 7 min
3-6-9-12…
Clean and jerk
Toes-to-bar

Onsdag

Every 90 sec for 9 min
4-8 Pull-ups/toes to bar

AMRAP 15 min
9 Deadlifts
12 Hand release push-ups
15 Box jumps

Torsdag

In 16 min
5-4-3-2 Push jerk
3-3-3-3 Front squat

AMRAP 8 min
32 Double-unders
16 Reverse lunges

Fredag

Every 90 sec for 12 min
A) 4-8 Push-ups/HSPU
B) 3+3 KB Snatch

AMRAP 12 min
18 Wallballs
15 Pullups/Ring row
12 Power snatch