Vecka 15

Måndag

In teams of two
AMRAP 25 min
20 Rounds of: ”I go, you go”
30 Double unders
15 V-ups/tuck-up/20 Sit-ups
3 Ball over shoulder
Remaining time: AMRAP
6 Sync Ball squats
12 Sync KB snatch

Tisdag

EMOM 16 min, Power clean
00:00-04:00 = 6 reps
04:00-08:00 = 4 reps
08:00-12:00 = 2 reps
12:00-16:00 = 1 rep

For time (Ca 8 min)
4 Bar Muscle-Ups/8 Chest to bar /10 Pull-ups
16 Thrusters
3 BMU/6 CTB /8 PU
12 Thrusters
2 BMU/4 CTB /6 PU
8 Thrusters

Onsdag

AMQRAP 13 min
5 Box/ring dips
3 Leg/knee raises with pause in top
5 Seated 2xDB press

AMRAP 11 min
20 Wallball
20 Toes to bar
1-2-3.. Single arm-Devilspress

Torsdag

00:00-08:00 EMOM:
5 Hang power clean
08:00-10:00: Rest
10:00-16:00 Find:
3RM Deadlift
16:00-20:00 Rest
20:00-25:
00 AMRAP:
3 HSPU
3 Hang squat clean
6 KB Swing

Fredag

Långfredag, inga ledarledda pass idag. Vill du träna ändå? Kör detta:

E2M 30 min
1) 30/20 Cal row
2) 30 Front rack 2xKB lunges
3) 30 1xDB hang clean and jerk
4) 15-20 Burpee box overs
5) 50 sec Plank

Lördag

Teams of two
AMRAP 24 min
30 Burpee no jump
P1: 8 Pistols + 16 1xDB Hang snatch
P2: 8 HSPU + 16 1xDB Lunges
30 Toes to bar
After each round: Switch P1+P2

Söndag

For 6 min
Practice pistols

”Cindy”
AMRAP 20 min
5 Pull-ups
10 Push-ups
15 Air squats

Vecka 14

Måndag

E2M 12 min
30-50 Double unders
1 Power clean + 1 Squat clean

EMOM 12 min
1) 35s Clean and jerk
2) 35s Wallballs

Tisdag

In teams of two
AMRAP 12 min
40 KB Swing
30 cal Echobike
20 Sync Air squats

Rest 3 min

AMRAP 12 min
40 Box jump
30 HSPU
20 Sync Sit-ups

Onsdag

EMOM 18 min
1) 5 DB Curls
2) 4-6 Pistols
3) 10/8 Cal row sprint

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

Torsdag

EMOM for 10 min
1) 3 Squat/power snatch
2) 30s Hollow hold/rocks

00:00-06:00*
36 2xDB Clean and jerk (heavy)
*EMOM 6 Chest to bar/pull-ups

06:00-08:00
Rest

08:00-14:00
36 1xDB Snatch (heavier)
*EMOM 6 Toes to bar

Fredag

Work on a weakness for 6 min
Focus: Strength

AMRAP 22 min
12 Regional DB Lunges (1 OH, 1 FR)
6 Ball over shoulder
12 DB Squats
6 Devilspress

Lördag

In teams of two
AMRAP 26 min
50-40-30-20-10
Wallball
Burpee over KB
(share anyhow)
Then,
21-15-9
Sync KB swings
Sync Goblet squats
Then,
10-20-30-40-50
Double under (each)
DB Deadlift (share anyhow)

Söndag

EMOM 6 min
2 Power clean

AMRAP 18 min
40 Bar facing burpee
30 Clean and jerk
30 Bar facing burpee
30 Clean and jerk (heavier)
20 Bar facing burpee
30 Clean and jerk (heavier)
10 Bar facing burpee
AMRAP Clean and jerk (heavier)

Vecka 13

Måndag

EMOM 30 min
1) 10-20 cal Row
2) 6 2xDB snatch
3) 50-70 Double unders
4) 1 round of ”Nate”  (Nate = 2 Muscle ups, 4 HSPU, 8 High KB swing)
5) Rest

Tisdag

EMOM 8 min
2 Power clean

4xAMRAP 2 min, 2 min rest
3 Ground to overhead
6 Bar facing burpee

Onsdag

E2M for 12 min
5 Front squats

AMRAP 12 min
12 1xDB Lunges
6 1xDB Hang clean and jerk
3 Ball to shoulder

Torsdag

In teams of two: ”Get to da choppa”
AMRAP 25 min
100 Chest to bar/pull-ups
100 DB Thrusters
100 Toes to bar
100 2xDB Clean and jerk

In remaining time AMRAP cals:
Row or bike

Fredag

AMQRAP 13 min
3 Strict pull-ups
6 Push-ups
9 Double/heavy KB swing

5 Rounds for time (Cap 12 min)
10 HSPU
10 Burpee
20 Air squats

Lördag

In teams of two*
AMRAP 7 min
20 KB Snatch
10 Sync goblet squats

Rest 2 min

AMRAP 7 min
20 1-arm DB overhead lunge
10 Sync DB Snatch

Rest 2 min

AMRAP 7 min
20 Wallballs
10 Sync sit-ups
*Switch partner each AMRAP

Söndag

4 Rounds of: 1 min work/station*
1) Thrusters
2) KB Swing
3) Goblet squat
4) Hang power clean
5) Lateral burpee over bar
*Rest 3 min after each round

Vecka 12

Måndag

Teams of three
AMRAP 25 min, 1 working reps, 1 resting, 1 bear hug hold
3 Rounds of
1200m row
30 Toes to bar
Then,
21-15-9 (2 sync, 1 rest)
Sync 2xDB Clean and jerk
Sync 2xDB Front squats
Then,
90 1xDB Snatch

Tisdag

EMOM 6 min
2 Squat or power snatch

For time (Cap 18 min)*
30 Burpee over bar
30 Wallballs
30 Deadlift
30 Wallball
30 Burpee over bar
*40 Double unders before each exercise

Onsdag

EMOM for 14 min
1) 2-5 Negative pull-ups
2) 6-8 DB Strict press

AMRAP 4 min
4 KB Clean and jerk
8 Box jump over

Rest 2 min

AMRAP 4 min
4 Box step up
8 KB Snatch

Torsdag

E2MOM
Back squat
12-10-8-6-4-2-1

AMRAP 12 min
1 Ball over shoulder
6 HSPU
12 Lunges

Fredag

AMQRAP 11 min
1+1 TGU + 5-10 Push-ups

3 Rounds for time (Cap 13)
12 Power clean
12 Chest to bar
12 Shoulder to overhead
12 Toes to bar

Lördag

In teams of two
50 Rounds for time (Cap 30 min), I go, you go
4 Toes to bar
3 Lateral burpee over DB
1 DB Cluster

Söndag

AMRAP 13 min
25 Deadlift
25 Wallball
25 HSPU
25 KB Swing

Rest 3 min

AMRAP 8 min
40 Double unders
15 Knees to elbow
15 Push press

Vecka 11

Måndag

EMOM 8 min
3 Push press

3 RFT (Cap 16 min)
20 HSPU
20 Box jump over
20 Burpee
Cash out:
60 1xDB Lunges

Tisdag

EMOM for 14 min
1) 3 Back squats
2) 20-30 sec Hollow rocks/holds

AMRAP 10 min
8 Toes to bar
12 1-arm DB Hang clean and jerk

Onsdag

In teams of two (share anyhow)
AMRAP 7 min
24 KB Swing
24 Goblet squat
Rest 2 min
AMRAP 7 min
24 DB Deadlift
24 Push-ups
Rest 2 min
AMRAP 7 min
24 Double unders (each)
24 Pull-ups

Torsdag

EMOM 28 min
1) Row 20 sec easy/medium 20 sec hard
2) 6-12 Pistols
3) 5-10 DB Burpee
4) 5-10 Box jump over

Fredag

AMQRAP 11 min
3 Power clean + 3 STOH + 6 Front rack lunges

For time (Cap 13 min)
27-21-15
Wallballs
DB Snatch
Then,
9-6-3
Ball over shoulder
Burpee over ball

Lördag

In teams of two
AMRAP 25 min (share anyhow)
20 DB Clusters
30 Toes to bar
40 Wallballs
50 Burpee to plate
60 KB Swing

Söndag

AMRAP 24 min
5 Rounds of ”Nate”
70 Double unders
4 rds Nate
70 DU
3 rds Nate
70 DU
2 rds Nate
70 DU
AMRAP Nate
(Nate = 2 Ring/Bar MU/5 CTB, 4 HSPU 8 KB High swing)

Vecka 10

Måndag

EMOM 10 min
1) 3 High box jumps
2) 30sec Flutterkicks

3 Rounds for time (Cap 16 min)
40 Wallballs
40 KB swings

Tisdag

EMOM 18 min
1) 2-4 ”Curtis P”-complex
2) 20-50 Double unders
3) 8-15 Push-ups

AMRAP 6 min
6 KB Snatch
6 Burpee to plate
6 Pistols

Onsdag

Teams of two, share anyhow
AMRAP 13 min
16m Handstand walk/24m Wheelbarrow
20 Toes to bar
24 DB Deadlift

Rest 3 min

AMRAP 13 min
16 Ball over shoulder
20 DB Push press
24m Broad jumps

Torsdag

EMOM 9 min
2 Hang power/squat snatch

3x AMRAP 3 min. Rest 3 min between
2-4-6-8-10…
CTB/Pull-ups
DB Thrusters

Fredag

E2M for 12 min
3 Strict HSPU + 6-10 V-ups + 3 strict HSPU

For time: (Cap 13 min)
1 Round of:
30 Wallballs
30 DB snatch
2 Rounds of:
15 HSPU
15 Box jump over
3 Rounds of:
8 1xDB Box step ups
8 Burpees

Lördag

In teams of two
AMRAP 24 min
21-15-9 Sync 1xKB Overhead/Front rack squat
40-40-40 Double unders (each)
Then,
2 Rounds of
50 Wallballs
25 Sync Ball to shoulder
Then,
30 Sync KB Snatch

Söndag

For time (Cap 30 min)
4 Rounds of
4 Power clean
4 Front squats
4 Shoulder to overhead
Rest 3 min
21-15-9
Burpee box jump
Toes to bar
Rest 3 min
5 Rounds of
26 DB Lunges
5 BMU/7 CTB / 9 Pull-ups

Vecka 9

Måndag

AMQRAP 6 min
Handstand walk/hold practice

For time (Cap 20 min)
25 High burpee box over
100 Double unders
50 Medball sit ups
25 Bar-MU/40 Chest to bar/50 Pull-ups
50 Medball sit ups
100 Double unders
25 High burpee box over

Tisdag

AMQRAP 18 min
4 Push press + 2 Push jerk + 10 2xDB Front rack lunges

21-15-9 (Cap 6 min)
Front squat
HSPU

Onsdag

EMOM 8 min
1) 6-8 Toes to bar
2) 1-2 Rope climbs

E4M 16 min
15 Deadlift
70 Double unders
15 Burpee to plate

Torsdag

4x AMRAP 5 min, rest 2 min between
A) 5 Fatbar thruster + 10 Pull-ups

B) 10/8 cal row + 8 DB Hang clean and jerk

C) 5 KB Snatch + 10 Push ups + 15 Air squats

D) 3 Ball to shoulder + 6 Air balls

Fredag

In teams of two
AMRAP 6 min, ”U go, I go – Holleyman”
5 Wallballs
3 HSPU
1 Power clean
Directly into:
AMRAP 20 min, share anyhow
20 Pistols
15 Toes to bar
10 DB Power clean

Lördag

AMRAP 24 min

In teams of three, switch when everyone is done, everyone does a+b+c once.
A) 2 Rounds of: 20 KB Swing + 10 Goblet squats
B) 2 Rounds of: 20 Box jump + 10 Lunges with plate
C) 2 Rounds of: 20 DB Snatch + 10 Burpee

Then, AMRAP remaining time (2 sync, 1 holds DB/KB over ground)
20 1xDB Hang clean and jerk
10 1xDB Squat

Söndag

In 6 min
Work on weakness

AMRAP 20 min*
1 Round of ”The Chief” (3 Power clean + 6 Push-ups + 9 Air squats)
50 Jump over bar
2 Rounds of ”The Chief”
50 Jump over bar
3 Rounds… etc
*Keep adding 1 round of ”The Chief” after each set of jumps

Vecka 8

Måndag

E2MOM for 12 min
3 Deadlift

10 Rounds for time: (Cap 12 min)
6 Toes to bar
3m Handstand walk or 1 wallwalk
6 Pistols

Tisdag

In 6 minutes, work on a weakness. Focus: Strict strength

AMRAP 20 min
11 Pull-ups
11 Push-ups
21 Air squats
21 Double unders

Onsdag

EMOM 16 min
1) 30s KB Front rack hold
2) 5 ”touch and go” Power cleans
3) 10-20s L-hang
4) 5 Shoulder to overhead

AMRAP 8 min
1-2-3-4…
Ball over shoulder
3-6-9-12…
DB Shoulder to overhead

Torsdag

In teams of two
AMRAP 25 min*
50 HSPU
50 Box jump over
50 Toes to bar
*15 Sync burpee no jump after each exercise

Fredag

EMOM 6 min
4 Thrusters

4x AMRAP 3 min*, rest 2 min between
8 KB Clean
6 KB Front squats
4 KB Shoulder to overhead
*Every time you break = 10 Jumping lunges

Lördag

In teams of three:
AMRAP 30 min
Start with a different part then switch:

A) 2 Rounds of
10 Back squats (from floor)
20 Sit-ups

B) 2 Rounds of
15 DB Squats
15 Push-ups

C) 2 Rounds of
20 Goblet squats
10 Pull-ups

Söndag

AMRAP 25 min
3 Rounds of
6 Toes to bar
6 DB Squat snatch
3 Rounds of
7 Toes to bar
5 DB Squat snatch (heavier)
3 Rounds of
8 Toes to bar
4 DB Squat snatch (heavier)
3 Rounds of
9 Toes to bar
3 DB Squat snatch (heavier)
3 Rounds of
10 Toes to bar
2 DB Squat snatch (heavier)
AMRAP
11 Toes to bar
1 DB Squat snatch (heavier)

Vecka 7

Måndag

Take 6 min to work on a weakness

”Marys Nasty Toes”
AMRAP 20 min
5 HSPU
10 Pistols
10 Hang power cleans
15 Toes to bar

Tisdag

Teams of two, share anyhow
For time (Cap 25 min)
100 Box jumps
100 2xDB Snatch
100 Broad jumps (1m)
100 2xDB Clean and jerk
100 Burpees

Onsdag

E2M for 12 min
4 Shoulder to overhead + 8 Front rack lunges

5 Rounds for time (Cap 12 min)
21 Overhead squats
7 Bar-MU or 10 Chest to bar or 12 Pull-ups

Torsdag

E2M for 30 min
1) 80 Double unders
2) 10 Renegade rows
3) 300/200m row
4) 15 Burpee box jump over
5) 40-60s Plank

Fredag

In 11 min, do 4-6 sets of:
4 Deadlift + 2 Hang power clean + 1 Shoulder to overhead

8 Rounds for time (Cap 14 min)
10 Toes to bar
10 Wallballs

Lördag

In teams of four
A) AMRAP 8 min
1 On row, 1 rest, 2 works sync
10 Devilspress with plate
10 Burpee to plate

Rest 1 min

B) AMRAP 8 min
1 Holds handstand/plank 1 rests, 2 works sync
15 DB Lunges
15 DB Power clean

Rest 1 min

C) AMRAP 8 min
1 Holds D-ball, 1 rests, 2 works sync
20 KB Snatch
40 Squat jumps

Söndag

For time (Cap 35 min)
45 Wallballs
21-15-9
Thrusters
Bar facing burpees
Rest 2 min

30-15
Thrusters
Bar facing burpees
Rest 2 min

45 Thrusters
45 Bar facing burpees
45 Pull-ups

Vecka 6

Måndag

In teams of two
For time (Cap 28 min)
21-15-9 (do every other exercise)
Thruster
Deadlift
Pull-up
HSPU

Then: 20 Sync burpee over bar

Then: Switch starting exercise and do the 21-15-9 again

Then: 20 Sync burpee over bar

Tisdag

AMQRAP 6 min
Work on a weakness

EMOM for 21 min
1) 1-3 Strict/negative pull-ups (add/remove weight/tempo as needed)
2) 5 Devilspress
3) 15-20 Wallball

Onsdag

AMQRAP 14 min
1+1 Turkish get up + 6 Ball over shoulder

AMRAP 10 min*
Burpee to plate
*E2M: 8 Toes to bar + 40 Double unders

Torsdag

EMOM 10 min
1) 4-6 Negative HSPU
2) 5 Back squat

4x AMRAP 3 min, rest 2 min
3 Strict HSPU
6 Pull-ups
9 Air squats

Fredag

EMOM 10 min
1 Power clean + 1 Hang squat clean

AMRAP 14 min
6 Hang clean and jerk
12 Push-ups
18 Bodyweight lunges

Lördag

In teams of two
AMRAP 7 min
10 Sync DB Thrusters
20 Pull-ups
10 sync DB deadlift

Rest 2 min

In 7 min, find todays max in:
1 Clean + 2 Shoulder to overhead

Rest 2 min

AMRAP 7 min
10 Sync DB Burpee
20 Toes to bar
10 sync DB Shoulder to overhead

Söndag

For time (Cap 26 min)
21-15-9
1xDB Snatch
Burpee

Rest 2 min

15-12-9
2xDB Hang clean and jerk
Box jump over

Rest 2 min

9-6-3
2xDB Cluster
2xDB Burpee step up