Vecka 29

Måndag

4 Rounds: AMRAP 60 sec, 60 sec rest
Power snatch*
*Increase weight each round.

AMRAP 16 min
600m run
10 Toes to bar
10 1-arm DB Hang clean and jerk
400m run
12 Toes to bar
12 1-arm DB Hang clean and jerk
200m run
14 Toes to bar
14 1-arm DB Hang clean and jerk

Tisdag

EMOM 15 min
1) 5 Ball over shoulder
2) 5-8 DB/KB Overhead squats L-arm
3) 5-8 DB/KB Overhead squats R-arm

5 Rounds of
AMRAP 60 sec, 30 sec rest
4 DB Double clean and jerk
4 DB Front squats

Onsdag

In 12 min, 6-8 sets of:
15 Sit ups + 5-10 Pull ups

AMRAP 11 min
40 Double unders
16 DB box step over
8 HSPU

Torsdag

In teams of two, share anyhow
For time: (Cap 25 min)
200 Thrusters 15/20kg
100 Box jump over
100 Toes to bar
100 Push press (2xDB or 35/50kg)
100 Double unders (each)

Fredag

E2M for 12 min
10 Deadlifts + 30m Ball carry

AMRAP 5 min
1-2-3-4…
Power clean
Burpee over bar

Rest 2 min

AMRAP 5 min
1-2-3-4…
Burpee over bar
Power clean

Lördag

In teams of two
AMRAP 26 min
10 Rounds of (5 rounds each)
5 DB Clusters
5 Bar MU/Chest to bar/Pull ups
then,
8 Rounds of (4 rounds each)
60 Double unders
8 DB Burpee
10 HSPU
then,
6 Rounds of (3 rounds each)
4 Double DB Snatch
8 DB Squats

Söndag

For time (Cap 30 min)
”Nancy”
5 Rounds of
400m run
15 Overhead squats
then,
10 Rounds of
10 Burpee
3 MU/Bar MU/6 Chest to bar
then,
”Isabel”
30 Snatches

Vecka 28

Måndag

EMOM 18 min
1) 20-30s Handstand
2) 3-5 Strict Toes to bar/leg raises
3) 20-30s Double KB/DB Overhead hold

EMOM for 6 min
5 Burpee box jump over + 6-8 Deadlifts

Tisdag

EMOM 8 min
2-4 Push jerks

AMRAP 16 min
Buy in:
200m Ball carry
400m Run
then,
16 Thrusters
8 Pull ups
16 Power snatch

Onsdag

In teams of two
AMRAP 25 min
30 Bar facing burpees
30 DB Hang squat clean
30 Toes to bar
30 Wallball

Torsdag

EMOM 12 min
1) 4-8 Strict Ring dips
2) 20-40s Plank

In 12 min
2 Rounds of
30 KB Swing
25 Box jump over
20 Front squats
Remaining time: Find 1 RM of complex:
1 Squat clean + 1 Hang squat clean + 1 Jerk

Fredag

E2M 14 min
5 DB Rows/arm + 5-10 Toes to bar

6 Rounds for time of (Cap 10 min):
25 Double unders
5 DB Power clean
25 Double unders
5 Bar-MU/ 7 Chest to bar/9 Pull ups

Lördag

In teams of two
For time (Cap 35min)
3 Rounds of
60 HSPU
20 Burpee box jump over
then,
30 Clean and jerk
then,
30 Clean and jerk (heavier)
then,
400m partner run

Söndag

AMRAP 20 min
20 DB Snatch
20 DB Overhead lunges
20 DB Shoulder to overhead

6 min work on weakness

Vecka 27

Måndag

In teams of two
AMRAP 22 min (share anyhow)
10 Pistols
20 KB Snatch
30 Pull-ups
40 Wallballs
50 1-arm DB Shoulder to overhead
60 Double unders (each)

Tisdag

EMOM 15 min
1) 2-6 Negative pull-ups
2) 30s Hollow hold
3) 1-3 Wall walks

AMRAP 9 min
2-4-6-8…
KB Swing
Burpee box step over

Onsdag

EMOM 6 min
3-5 Hang snatch (anyhow)

For time (Cap 18 min)
”Linda lost her barbell and bench”
10-9-8-7-6-5-4-3-2-1
KB Deadlift
DB Strict press
Ball over shoulder

Torsdag

In 4 min
Find 3RM Front squat from ground

Rest 3 min

AMRAP 4 min
30 Double unders
6 Heavy DB Snatch

Rest 3 min

In 4 min
Find 1 RM Front squat from ground

Rest 3 min

AMRAP 4 min
30 Double unders
12 DB Snatch (lighter DB)

Fredag

EMOM 12 min
1) 8-12 V-ups
2) 8 Front rack lunges

AMRAP 12 min
8 Chest to bar
16 Wallballs
8 Toes to bar
16 Wallballs

Lördag

In teams of two
AMRAP 5 min
3 Sync Ball to shoulder
6 Sync Burpee
9 Sync 1-arm DB hang clean and jerk

Rest 2 min

In 5 min
Max rep HSPU

Rest 2 min

AMRAP 5 min
3 Sync Devilpress
6 Sync DB Snatch
9 Sync Sit-ups

Rest 2 min

In 5 min
Max rep Burpee

Söndag

6 Rounds (Cap 25 min)
30 Air squats
19 Power clean
7 Strict pull-ups
400m run

Vecka 26

Måndag

In 10 min
Do max sets of 2-5 HSPU (Choose a set and stick to it for 10 minutes)

”Mikko in the woods”
AMRAP 15 min
5 Double KB Clean and jerk
20 Lunges with ball
10 Pull-ups

Tisdag

EMOM 6 min
5 Power clean
Directly into
EMOM 6 min
2 Squat clean

5 Rounds (Cap 12 min)
12 Shoulder to overhead
12 Front squats
12 Toes to bar

Onsdag

In teams of two
Do every other round
AMRAP 10 min
10 Box jump over
8 DB Deadlifts
6 Burpee

Rest 4 min

AMRAP 10 min
10 Wallballs
8 Push-ups
6 DB Snatch

Torsdag

EMOM 18 min
1) 1-3 Rope climbs
2) 10-30s L-sit
3) 30s Double unders

6 min amrap
1-2-3-4…
strict HSPU
2-4-6-8…
Thrusters

Fredag

Open 13.1
AMRAP 17 min
40 Target burpee
30 Snatch (light)
30 Target burpee
30 Snatch (heavier)
20 Target burpee
30 Snatch (heavier)
10 Target burpee
Max rep snatch (heavier)

6 min work on weakness

Lördag

In teams of two
For time (Cap 25 min)
50 2xDB Power clean
50 HSPU
then,
100 Sync KB Swings
100 Sync Goblet squats
then,
21-15-9-15-21
Sync DB Deadlift
Sync Burpee over DB

Söndag

For time (Cap 30 min)
”Sprint Murph”
800m run
50 Chest to bar
100 Push-ups
150 Air squats
800m run

Vecka 25

Måndag

In teams of two (Can be done in teams of 4 using worm to jump over, do burpee over and finish with 30 C&J)
For time (Cap 24 min)
400m run (both)
80 Box jump over (shared)

then,
21-15-9
Syncro DB Snatch
Syncro Burpee over DB

then,
30 Syncro 2xDB clean and jerk (2 DB)

Tisdag

AMRAP 20 min
15 Bar-MU/ 18-30 CTB/Pull-ups
30 Hang power clean
30 HSPU
30 Front squats
30 Toes to bar
30 Shoulder to overhead

5-6 min work on weakness

Onsdag

EMOM 18 min
1) 3-6 Rope pull-ups
2) 4-8 Strict press
3) 30s Bearhug walk

3 Rounds for time of (Cap 6 min)
10 KB Snatch
50 Double unders
10 KB Clean and jerk

Torsdag

In 12 min, 5-7 sets of
5 Ovearhead/Front squats

AMRAP 11 min
4-8-12…
Lunges with 1xDB OH, 1xDB Front racked
Burpee to plate
100m run after each round

Fredag

Midsommarafton
Vill du träna ändå? Kör detta:
EMOM 8 min
2-4 Squat snatch

3x AMRAP 4 min, 2 min rest
10 Power snatch
10 Box jump over
10 Push-ups

Lördag

In teams of two
AMRAP 6 min
93 Double unders
21 HSPU

Rest 3 min

AMRAP 6 min
21 Thrusters
10 Ball over shoulder
4 Rope climbs

Rest 3 min

AMRAP 6 min
3-6-9…
KB Swings
2xDB Shoulder to overhead

Söndag

For time (Cap: end of class)
1 mile run
22 Wallballs
22 R-MU/B-MU/CTB/Pull-ups
22 Wallballs
22 Power clean
22 Wallballs
1 mile run

Vecka 24

Måndag

EMOM 10 min
1) 30s V-ups/tuck ups/sit-ups
2) 30s Handstand

6 Rounds for time of: (Cap 15 min)
6 KB High pull
9 Lateral burpees
12 Pull-ups

Tisdag

AMRAP 25 min
Buy in:
1 mile run + 50 KB Swings
then,
60 Double unders
6 Heavy 1-arm DB shoulder to overhead
12 Toes to bar

Onsdag

In 11 min
10-8-6-4-2
Power snatch (increasing weight)

For time (Cap 13 min)
15-12-9-12-15
Double DB snatch
Burpee box jump over

Torsdag

EMOM 16 min
1) 6-8 Filly-press R-arm
2) 6-8 Filly-press L-arm
3) 6-8 Split squats R-leg
4) 6-8 Split squats L-leg

AMRAP 8 min
3 Strict pull-ups
8m Ball carry
9 Thrusters
8m Ball carry

Fredag

EMOM 20 min
1) 6 Power clean and jerk
2) 1-3 Rope climbs
3) 3-6 Strict ring dips
4) 10-30s L-hang
5) 1-2 Wall walks

AMRAP 5 min
4 HSPU
8 deadlifts

Lördag

In teams of two
AMRAP 25 min*
Pick one of A or B per athlete
A) 12-9-6
DB Snatch
Toes to bar
B) 12-9-6
1-arm DB Hang clean and jerk
Pull-ups

Pick one of C or D per athlete
C) 8-4-2
Pistols
Ball over shoulder
D) 8-4-2
DB Overhead lunge
Ball squats

Pick one of E or F per athlete
E) 15-10-5
Box jump
KB Snatch
F) 15-10-5
Burpee
KB swing

200m run (togheter) after each time both athletes are done

Söndag

For time (Cap 35 min)
AMRAP 10 min
80 Double unders
50 Airsquats
25 Push-ups

then,
5 Rounds of
5 Clusters
5 Bar MU/Chest to bar/Pull-ups

then,
4 Rounds of
400m Run
12 DB Burpees
8 HSPU

Vecka 23

Måndag

”Bandersnatch” (Cap = End of class)
2 Rounds of
20 KB Swing
10 Push-ups

Then pick A or B
A) 3 Rounds of
5 KB Thrusters
10 Goblet hold lunges
B) 3 Rounds of
5 HSPU
10 Goblet squat

Then,
4 Rounds of
10 KB Snatch
40 Double unders

Then pick C or D
C) 5 Rounds of
10 Pull-ups
10 KB High pull
D) 5 Rounds of
10 Toes to bar
10 KB High pull

Tisdag

EMOM 8 min
3 Power clean + 3 Push press
Rest 1 min
EMOM 8 min
3 Hang power snatch + 3 Power snatch

AMRAP 6 min
3 Devilpress
10 Wallballs

Onsdag

In teams of two
AMRAP 6 min
20 DB snatch (Do every other rep, hold DB overhead while partner snatches)
10 Burpee box jump over

Rest 3 min

AMRAP 6 min amrap (Do every other round)
8 Toes to bar
4 DB 1-arm Hang clean and jerk
2 DB Overhead squats

Rest 3 min

AMRAP 6 min
8 Sync DB 1-arm shoulder to overhead
16 Burpee over DB

Torsdag

Nationaldagen. Vill du träna? Gör detta:
EMOM 24 min
1) 2-6 Strict pull-ups
2) 10 Deadlifts
3) AMRAP: Burpee over bar
4) Rest

Fredag

EMOM 12 min
1) 5 Clusters
2) 8 DB Hammercurls

AMRAP 12 min
100m Farmers walk
10 Thrusters
70 Double unders

Lördag

In teams of two, can also be done in a team of four using a worm
For time (Cap 25 min)
4 Rounds of
15 Sync Ball squats (hold ball anyhow)
5 Bar MU/Chest to bar/Pull-ups (each)

then,
15-12-9*
DB Push press
Box jump
*Each athlete does 15 reps of both movements then switch and so on.

Then,
4 Rounds of
20 Sync ball lunges (hold ball anyhow)
200m run (both)

Söndag

For time (Cap 30 min)
”Filthy Fifty Vanheim Edition”
50 Box jump over
50 Pull-ups
50 KB Snatch
50 DB Lunges
50 Toes to bar
50 DB Push press
50 DB Deadlifts
50 Wallballs
50 Burpee over DB
150 Double unders

Vecka 22

Måndag

 ”Murph”
For time: (Cap = At end of class)
1600m Run
100 Pull-ups
200 Push-ups
300 Air squats
1600m Run

Start and finish with 1600m run, portion the rest of the work anyhow

Tisdag

EMOM 14 min
1) 4-6 Front squats
2) 4-6 HSPU

AMRAP 10 min
Buy in: 50 Wallballs
then,
10 Deadlifts
10 Lateral burpees

Onsdag

EMOM 10 min
1) 150/125m Row sprint
2) 6-12 Chest to bar/pull-ups

AMRAP 15 min
21-15-9*
Toes to bar
Power clean
*60 DU after each round

Torsdag

In teams of two
AMRAP 27 min, share anyhow
3 Rounds of
18 Sync Lunges (with DB/KB)
11 Burpee box jumps

3 Rounds of
18 1,5m Slamball toss
11 Shuttle run

3 Rounds of
18 Clean and jerk (with 2xDB/KB)
11 Strict HSPU

Fredag

For time (Cap 25 min)
1600m Run
10 Rope climbs
10 Clusters

5 Rounds of:
30 KB Swing
30 Wallballs
then,
100 Burpee to plate

Lördag

In teams of two
AMRAP 24 min

2 rounds each of:
20 DB Deadlifts
10 Toes to bar
then,
200m slamball carry each
then,
2 synced rounds of:
20 DB Hang clean and jerk (1xDB)
10 DB Lunges
then,
400m partner run

Söndag

6 min work on weakness

For time (Cap 20 min)*
20 DB Squat clean
30 Box jump over
40 Jumping lunges
50 Pull-ups
60 DB Snatch
70 KB Swing
*3 Vanmakers after each movement

Vecka 21

Måndag

E2M for 18 min
1-2 sets of the following complex:
1 Squat clean
1 Front squat
1 Hang squat clean
1 Split jerk

21-15-9 (Cap 6 min)
Toes to bar
Target burpee
DB Shoulder to overhead

Tisdag

In teams of two, do every other round. Rest 2 min between AMRAPs
AMRAP 7 min
40 Double unders
4 Devil press
8 Burpee over DB

AMRAP 7 min
3 DB Burpee
6 DB Thrusters
9 Pull-ups

AMRAP 7 min
10 Jumping squats
20 DB Snatch

Onsdag

EMOM 12 min
1) 3-5 R-MU/Bar-MU/CTB
2) 4-8 Split squats R-leg
3) 4-8 Split squats L-leg

”Blind Fury”*
AMRAP 12 min
12 KB Snatch
12 Burpee box jump over
12 Goblet squats
*Only the coach sees the clock

Torsdag

EMOM 14 min
1) 2-8 Strict HSPU
2) 5 Deadlift

AMRAP 10 min
60 Double unders
6 Ball over shoulder

Fredag

In 10 min, do 5-7 rounds of:
4-8 Pull-ups + 4 Power snatch
Each round should be as fast as possible

AMRAP 15 min
200m run
10 Hang power clean
10 Back squats

Lördag

In teams of two
AMRAP 24 min (Sync anyhow)
2 rounds of:
”Barbara”
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air squats

then,
”DB Grace”
30 DB Clean and jerk

then,
1 round of
”Sync DB Nancy”
400m run
15 Sync DB Overhead/Front squats

Söndag

6 min work on weakness

AMRAP 20 min
20 DB Snatch
20 DB Overhead lunges
20 HSPU

Vecka 20

Måndag

In teams of two, share anyhow
AMRAP 10 min
20 Wallballs
80 Double unders
2 Wall walks

Rest 4 min

AMRAP 10 min
24 Lunges with KB goblet hold
12 1-arm KB push press
12 Box jump

Tisdag

EMOM 12 min
1) 20-30s L-sit
2) 20-30s Handstand

”Frantastic” (Cap 10 min)
21 Thrusters
9 Ring MU/Bar MU/Chest to bar/Pull-ups
15 Thrusters
15 Chest to bar/Pull-ups
9 Thrusters
21 Pull-ups/Jumping pull-ups/Ring rows

Onsdag

In 11 min, do 5-7 sets of:
15-20 Banded good mornings + 8-12 Barbell bent over row

AMRAP 13 min
200m run
12 Jumping squats with bar back racked
30s Plank

Torsdag

EMOM 20 min
1) 6-10 HSPU
2) 6-10 Power clean
3) 6-10 Toes to bar
4) Rest

AMRAP 5 min
6 DB Snatch
6 Burpees over DB

Fredag

6 min work on weakness

AMRAP 20 min
100m Slamball carry
20 KB Swings
10 Lunges 1xDB Overhead 1xDB Front rack (regionals 2018 style)
20 DB Shoulder to overhead

Lördag

In teams of two (Can be done with teams of four using worm for DL, over shoulder and squats)
AMRAP 24 min
3 Rounds of
15 Sync DB Deadlifts
8 Burpee box jump over (each)

2 Rounds of
20 Ball over shoulder
20 DB Box step over

1 Rounds of
40 Ball squats
80 Toes to bar

Söndag

AMRAP 3 min
100m run
9 Power clean

Rest 3 min

AMRAP 3 min
100m run
7 Hang squat clean (heavier)

Rest 3 min

AMRAP 3 min
100m run
5 Squat clean (heavier)

Rest 3 min

AMRAP 3 min
100m run
3 Clean and jerk (heavier)