Vecka 43

Måndag

EMOM 12 min
1) 6 Suitcase + Front rack KB Squat
2) Switch side
3) 3-5 High box jumps

”Bar fight-ish” (Cap 12 min)
50 Chest to bar
40 Toes to bar
AMRAP Clean and jerk

Tisdag

AMRAP 6 min
25-30–35-40-45-50…
Double unders
8 HSPU after each set

EMOM 18 min
1) 6 DB press + 20-30s waiters walk
2) Switch side
3) 8-12 Weighted box step ups

Onsdag

In teams of two, work every other min
AMRAP 8 min 1 min work, 1 min rest
20 2xKB Deadlifts
20 2xKB Cleans
20 2xKB Front squats
20 2xKB Shoulder to overhead
20 2xKB Front squats
20 2xKB Clean
20 2xKB Deadlifts
AMRAP Burpee

Rest 2 min

AMRAP 8 min 1 min work, 1 min rest
40 1xDB Snatch
30 1xDB Hang clean and jerk
20 1xDevilspress
AMRAP Burpee

Rest 2 min

AMRAP 8 min 1 min work, 1 min rest
40 DB/KB Overhead lunges
50 Push-ups
60 KB Swing
AMRAP Burpee

Torsdag

E2M for 12 min
30s Handstand/walk practice + 30s Plank

5 Rounds for time of (Cap 11 min)
12 Pull-ups
6+6 DB Hang split snatch

Fredag

Open 20.3

Lördag

In teams of two
AMRAP 25 min
4 Rounds of:
8 1xDB/KB Overhead squats
16 Burpees over DB/KB
Then,
6 Rounds of:
20 Double DB snatch
20 Sync/partner sit-ups
Then,
8 Rounds of:
8 Pistols
16 Toes to bar

Söndag

In 10 min, do 5-7 sets of:
1 Power snatch + 1 Hang power snatch + 1 Overhead squat

AMRAP 14 min
30 Wallballs
30 Box jump over
30 V-ups

Vecka 42

Måndag

On a 25 minute clock:*
On the 00:00 ”Fran”
21-15-9
Thrusters
Pull-ups

On the 05:00 ”Grace”
30 Clean and jerk

On the 10:00 ”Amanda at the bar”
9-7-5
Bar MU
Squat snatch

On the 15:00 ”Half Mary”
AMRAP 10 min
5 HSPU
10 Pistols
15 Pull-ups

Scale as needed to reach time caps*

Tisdag

In teams of two, do every other round
AMRAP 6 min
6 Burpee over ball
6 DB Snatch
6 Toes to bar

Rest 2 min

AMRAP 6 min
6 Ball over shoulder
6 DB Goblet squat
6 Push-ups

Rest 2 min

AMRAP 6 min
6 Ball squats
6 Broad jumps (1m)
6 Devilspress 1-arm

Onsdag

In 18 min, do 8-10 sets of:
4 Strict HSPU + 4 Lungesters + 10 V-ups/tuck-ups/ sit-ups

1 Lungester = 1 lunge/leg + 1 thruster

AMRAP 6 min
2-4-6-8…
Toes to bar
30 Double unders

Torsdag

EMOM 12 min
a) 5 Power clean
b) 30-45
Plank shoulder taps

”The Mule” (Cap 12 min)
21-15-9
Deadlift
Burpee pull-ups

Fredag

Open 20.2

Lördag

In teams of four

AMRAP 25 min
20 Goblet squats each, one person works at a time
2 person sync
16 DB Snatch
The other 2 persons sync
16 DB Overhead lunges
Whole team sync
20 Team burpees over a line
2 person sync (switch movement)
16 DB Snatch
The other 2 persons sync
16 DB Overhead lunges
20 Team burpees over a line

Söndag

EMOM
00:00-04:00 3 Snatch deadlifts
04:00-08:00 3 Hang power snatch
08:00-12:00 3 Power snatch
12:00-16:00 3 Squat snatch or 3 Power snatch + 3 OHSq

AMRAP 8 min
6 Double DB Snatch
6 Double DB Lunges anyhow
6 Burpee over DB

Vecka 41

Måndag

EMOM 8 min
1) 5 Front squats
2) 10 DB Push press

AMRAP 16 min
25 Thrusters
20 KB Swings
15 Chest to bar/Pull-ups

Tisdag

In 12 min, do 5-7 sets of:
10 V-ups + 30s handstand

5 Rounds of (Cap 12 min)
12 Deadlifts
12 Burpee over bar
12 Box jumps

Onsdag

In teams of two, shared anyhow
AMRAP 10 min
20 DB Snatch
15 HSPU
10 Ball squats

Rest 4 min

AMRAP 10 min
20 DB Hang clean and jerk
15 Pistols
10 Ball over shoulder

Torsdag

EMOM 30 min
1) 4-8 Bar MU/Chest to bar
2) 18-20 Wallballs
3) 40-60 Double unders

Fredag

Open 20.1

Lördag

In teams of two, shared anyhow
For time: (Cap 24 min)
20 Toes to bar
40 DB Thrusters
29 Toes to bar
40 DB Power clean
then,
120 Wallballs (Partner holds hand plank)
then,
300 Double unders
40 Box step overs 2xDB
50 Sit-ups

Söndag

”The DB Seven” (Cap 25 min)
7 Rounds of:
7 HSPU
7 DB Thruster
7 Toes to bar
7 DB Deadlifts
7 Burpees
7 KB Swing
7 Pull-ups

Reaming time: Work on weakness

Vecka 40

Måndag

In teams of two
AMRAP 24 min, share anyhow
100 KB Swing
100 Wallballs
100 DB Snatch
100 Box jump

Tisdag

EMOM 8 min
2 Hang snatch + 1 Overhead squat
Rest 2 min
EMOM 8 min
2 Hang clean + 1 Front squat

AMRAP 5 min
Lateral burpees*
*EMOM (start 00:00) 3 Deadlifts

Onsdag

In 13 min, do 5-7 sets of:
3-10 Strict HSPU + 12 Pistols

AMRAP 11 min
6 1-arm Devilspress
8 Box jump over
10 Wallballs

Torsdag

E2M for 12 min
12 Barbell bent over rows + 14 Weighted sit-ups

5 Rounds of (Cap 12 min)
80 Double unders
4 Ball over shoulder
20 KB Swings

Fredag

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

AMRAP 9 min
21-15-9
Deadlift
HSPU

Lördag

For time: In teams of two, share anyhow (Cap 24 min)
40 Box step over
400 Double unders
Then,
5 Rounds of
20 1-arm KB clean and jerk
20 Goblet squats
Then,
50 Burpee over partner (partner holds plank)
Then,
5 Rounds of
20 Ball over shoulder
20 Ball squats

Söndag

”Double DT”
10 Rounds (Cap 25 min)
12 Deadlifts
9 Hang power clean
6 Push jerks

Remaining time:
Work on weakness

Vecka 39

Måndag

In 6 min
30 V-ups/tuck-ups
40 Hollow rocks or 90 sec Hollow position
50 Sit-ups

5x AMRAP 3 min
1 Power clean
3 Strict HSPU
5 Wallballs

Rest 1 min between AMRAPs

Tisdag

In teams of two, do every other round
AMRAP 7 min
2 Ball over shoulder
4 Pistols
6 1-arm DB Thruster

Rest 2 min

AMRAP 7 min
2 Ball squats
4 Box jump over
6 1-arm DB Hang clean and jerk

Rest 2 min

AMRAP 7 min
2 Vanmakers
30 Double unders
6 1xDB Box step over

Onsdag

EMOM for 12 min
1) 15-20 Banded biceps curls OR 40 sec hand over hand sled pull
2) 5-10 Toes to bar

AMRAP 12 min
40 DU
2-4-6-8..
Double kb deadlifts
Double kb frontsquats
Double kb hang to overhead

Torsdag

AMRAP 24 min
3 Rounds of
5 Burpee deadlifts
10 HSPU
then,
2 Rounds
15 Burpee to plate
15 DB Snatch
then,
1 Round of
10 Clusters
20 Wallballs

Fredag

EMOM 18 min
1) 20-30s Handstand practice
2) 6 Power clean
3) 20-30s L-hang

AMRAP 6 min
10 Pull-ups
5 1-arm KB Overhead/Front squat

Lördag

In teams of three
AMRAP 27 min, share anyhow
90 Sit-ups
90 KB Snatch
90 Burpee box jumps
90 Goblet squats
90 Toes to bar

Söndag

On the 00:00: 30 Clean and jerk
On the 10:00: 30 HSPU + 30 Bar-MU/Chest to bar pull-ups
On the 20:00: 300 Double unders

Vecka 38

Måndag

”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

5 min work on weakness

Tisdag

In teams of three
Two modes: Hard mode = Everyone sync. Normal mode: 2 work, 1 rest
AMRAP 25 min, everything synched
4 Rounds of
20 KB Swing
10 Goblet squats
then,
2 Rounds of
20 KB Snatch
10 1-arm KB Thruster
then,
1 Round of
20 1-arm KB Shoulder to overhead
10 1-arm KB Overhead squat/Front squat

Onsdag

E2M 16 min
1 Power clean + 1 Hang power clean + 1 Push jerk + 1 Split jerk

AMRAP 8 min
30 Double unders
10 Lateral burpee over DB
3 1xDB Ground to overhead (heavy, anyhow)

Torsdag

In 12 min to do 5-7 sets of:
2-5 Strict chin-ups + 12 Pistols

5 Rounds for time of: (Cap 12 min)
12 Chest to bar
8 Front squats
4 Devilthruster (1 Devilpress+1 Thruster = 1 rep)

Fredag

AMRAP 6 min
3 DB Snatch (heavy)
6 Box jump over
9 Toes to bar

Rest 3 min

AMRAP 6 min
1 Rope climb/3 Strict pull-ups
5 HSPU
10 DB Lunges anyhow

Rest 3 min

AMRAP 6 min*
Ball over shoulder
*EMOM 4 Burpees over ball

Lördag

In teams of two
AMRAP 25 min
5 Rounds of (synched)
21 DB Deadlift
15 DB Shoulder to overhead
9 DB Burpee over DB

Remaining time AMRAP* of:
20 DB Box step over
20 Pull-ups
40 Wallballs
*share anyhow

Söndag

MACC ”Three wisemen” (Cap 24 min)
3 Rounds of,
5 Hang snatch
10 Bar facing burpees
then,
3 Rounds of,
10 2xDB Snatch
20 Pull-ups
then,
3 Rounds of,
15 Box jump over
30 Wallballs

Vecka 37

Måndag

EMOM 3 min
1 Deadlift + Hang clean + 1 Squat clean
Rest 1 min
EMOM 3 min
1 Hang clean + 1 Squat clean
Rest 1 min
EMOM 3 min
1 Squat clean

AMRAP 13 min
10 2xDB Power clean
10 2xDB Shoulder to overhead
10 Burpees

Tisdag

In teams of three
AMRAP 30 min*
100 Pull-ups
80 Box jump over
60 Toes to bar
40 DB Squats
20 DB Clusters

*For reps to count: One resting partner bear hugs a D-ball

Onsdag

In 10 min do 3-5 sets of:
16 KB Front rack lunges
8 Strict leg/knee raises
16 Banded/barbell good morning

E5M 15 min
22 Thruster
22 Lateral burpee box jump over
Max rep KB Swing in remaining time

Torsdag

EMOM 8 min
20s Double under + 20s DB Snatch

EMOM 16 min
1) 3-8 Strict HSPU
2) 4 Deadlifts
3) 3-5 Negative pull-ups
4) 30s Bearhug hold

Fredag

In 14 min, do 5-7 sets of:
8 V-ups + 16 Banded tricep press down

AMRAP 10 min
5 Ball over shoulder
10 Box jump over

Lördag

In teams of two
Do every other round
AMRAP 6 min
3 Pistols
6 1xDB Hang clean and jerk
9 Push-ups

Rest 3 min

AMRAP 6 min
3 2xDB Burpee
6 2xDB Thruster
9 1xDB Step ups

Rest 3 min

AMRAP 6 min
3 2xDB Burpee box step over
6 2xDB Hang squat clean
9 2xDB Squats

Söndag

AMRAP 20 min
50 Toes to bar
40 Thrusters
30 KB Snatch
20 Clusters

6 min work on weakness

Vecka 36

Måndag

EMOM 6 min
2 Squat snatch

FT: (TC: 18 min)
10-20-30-40-50
DB Snatch
40 Double unders after each round

Tisdag

In 14 min
4 sets of 1-2 Rope climbs + 5 Arnold press
then,
4 sets of 2-5 Strict pull-ups + 10-20s Shoulder taps

For time (Cap 10 min)
80 1xDB Overhead lunges (step back)
50 1xDB Box step ups
50 Strict HSPU

Onsdag

In teams of two
AMRAP 24 min
30-20-10
Deadlift
DB/KB 1-arm Overhead squat
then,
3 Rounds of
15 Burpee box jump over
20 Toes to bar
then,
30-40-50
KB Swing
Wallballs

Torsdag

E3M 18 min
1 Power clean + 6 Push press

AMRAP 6 min
9 Pull-ups
6 Thrusters
3 Ball over shoulder

Fredag

In 11 min, do 4-7 sets of
8 Kipping HSPU + 2-6 Strict leg raises/knee raises

AMRAP 13 min
12 DB 1-arm hang clean and jerk
6 Pistols
12 Box jumps

Lördag

In teams of two
AMRAP 22 min
120 Double unders (each)
120 Chest to bar
120 DB Snatch
120 DU (each)
In remaining time:
3-6-9…
DB/KB Sync deadlifts
Sync Burpee over DB/KB

Söndag

For time (Cap 25 min)
27-21-15-9
Wallballs
Burpee to plate
then,
3 Rounds of
14 HSPU
7 Sumo deadlift high pull/Clean high pull
then,
6 Rounds of
3 Power snatch
2 Rounds ”Cindy”

1 Round of Cindy = 5 Pull-ups, 10 Push-ups, 15 Air squats

Vecka 35

Måndag

AMRAP 6 min
5 Fatbar deadlift
40 Double unders

Rest 2 min

AMRAP 6 min
1 Rope climb
12 DB Snatch

Rest 2 min

AMRAP 6 min
5 1-arm DB/KB Overhead squats
10 Burpees

Tisdag

EMOM 16 min
1) 4 Front squats
2) 8 Strict 2xDB press

AMRAP 7 min
10 Front rack lunges
15 KB Swing

Onsdag

In teams of two
For time (Cap 25 min)
600m run (both)
70 DB Power clean and jerk
70 Toes to bar
50 DB Power clean and jerk
50 Pull-ups
30 DB Power clean and jerk
30 Chest to bar
600m run (both)

Torsdag

In 11 min, do 4-7 sets of:
30s Bearhug hold + 6-12 HSPU

6 Rounds for time (Cap 13 min)
20 Wallballs
10 Box jump over
5 Ball over shoulder

Fredag

EMOM 8 min
2 Power snatch + 2 Hang snatch

3x AMRAP 4 min
6 2xDB Snatch
8 Target burpees
10 2xDB Shoulder to overhead

Lördag

Inget ledarlett pass idag, vi arrangerar Uppsala Throw Up istället. Vill du träna ändå har vi planerat detta:

In teams of two
AMRAP 24 min
Buy in: 32m HSW/Skottkärra
200 DU
30 HSPU
40 Toes to bar
50 DB Thrusters
60 DB Deadlifts
70 KB High swing

Söndag

Vi arrangerar Uppsala Throw Up och erbjuder inga pass denna dag. Kom gärna och hejja!

Vecka 34

Måndag

In teams of two
For time (Cap 30 min)

Start with: Both athletes; 400m Ball carry (every 100m = 10 ball squats)

3 Rounds each of:
8 KB Snatch
4 KB Overhead/Goblet squats
8 Box jump over

3 Rounds each of:
20 Russian KB swing
5 Burpee to plate

3 Rounds each of:
50 Double unders
5 Devilpress

Tisdag

EMOM 8 min
A) 30s Farmers carry
B) 3-6 Fatbar push press
Rest 2 min
EMOM 8 min
A) 30s Bearhug carry
B) 3-6 Heavy ring rows

AMRAP 5 min
8 1-arm DB Hang clean and jerk
16 Squat jumps

Onsdag

E2M for 10 min
4-6 Deadlifts
8-10 toes to bar
10-12 Shoulder taps (floor/wall/freestanding)

Rest 3 min

E2M for 10 min
4-6 Power cleans
8-10 Burpee over bar
10-12 V-ups/tuck-ups/sit-ups

Torsdag

AMRAP 24 min
600m run
8 Thrusters
80 Double unders
1 Rope climb

Fredag

AMQRAP 12 min, Q=Quality
6 Strict pull-ups
8+8 1-arm Strict DB/KB press
12 Heavy KB swing

AMRAP 12 min
18 Wallballs
15 Pull-ups
12 Power snatch

Lördag

In teams of two; Do every other round
AMRAP 6 min
6 2xDB Deadlifts
6 1xDB Box step over
6 Ball over shoulder

Rest 3 min

AMRAP 6 min
6 Pistols
6 DB Snatch
6 Burpee over DB

Rest 3 min

AMRAP 6 min
6 Ball squats
6 1-arm DB Shoulder to overhead
6 Toes to bar

Söndag

Hero wod ”Badger”

3 Rounds for time of:
30 Squat clean
30 Pull ups
800m run