Vecka 12

Måndag

EMOM 12 min
1) 1-5 Strict ring pull-ups
2) 30s Handstand practice
3) 5-10 Strict leg raises

AMRAP 12 min
6 DB Hang squat clean
12 Pull-ups
24 Box jump over

Tisdag

In teams of two:
AMRAP 6 min
8 Ball over shoulder
16 KB Snatch
(Partner holds hollow hold for reps to count)

Rest 3 min

AMRAP 6 min
8 Toes to bar
16 2xKB Clean and jerk
(Partner holds 90 degrees against wall for reps to count)

Rest 3 min

AMRAP 6 min
8 Push-ups
16 KB Deadlifts
(Partner holds plank for reps to count)

Onsdag

EMOM 10 min
1) 5-10 Kipping HSPU
2) 6 Front rack lunges

4x AMRAP 3 min
80 Double unders
6 Strict press
In remaining time: Max rep burpees over press object
Rest 1 min between rounds

Torsdag

In 6 min, find a heavy complex of:
1 Power snatch + 1 Overhead squat + 1 Hang power snatch

AMRAP 18 min
1-2-3…
Devilpress
3-6-9…
2xDB Power clean
5-10-15
Toes to bar

Fredag

In 10 min
Work on weakness

Open 19.5
It is possible to do this workout tomorrow at 11:30, 12:30 and 13:30 as well.  Rest today if you are doing it tomorrow.

Lördag

In teams of two
Do every other round
AMRAP 7 min
3 HSPU
6 Pistols
9 Box jump over

Rest 2 min

AMRAP 7 min
3 1-arm KB Thruster
6 KB Snatch
9 Goblet squats

Rest 2 min

AMRAP 7 min
3 High burpee box jump
6 2xDB Shoulder to overhead
9 Wallballs

Söndag

AMRAP 25 min
21-15-9
Sumo deadlift high pull
High box jump

30-20-10
KB Swing
Squat jumps

5 Rounds of
5 DB Burpee
10 DB Snatch
15 Burpee over DB

Vecka 11

Måndag

EMOM 10 min
1) 5-10 Pull-ups
2) 5-10 V-ups

AMRAP 15 min
20 DB Snatch
15 Box jump over
10 Chest to bar/Pull-ups

Tisdag

In 10 min do 5 sets of Deadlifts
Set 1: 10 reps
Set 2: 8 reps
Sets 3-5: 6 reps

AMRAP 5 min
50 Double unders
4 Ball over shoulder
3 Ball squats

Rest 2 min

AMRAP 5 min
3 Ball squats
4 Ball over shoulder
50 Double unders

Onsdag

In teams of two
AMRAP 25 min
4 Rounds of
20 Sync 1-arm DB Clean and jerk
10 Toes to bar

3 Rounds of
7 Sync DB Thrusters
7 Sync Burpees over DB
7 Sync DB Snatch

2 Rounds of
15 Box jump over
5 Strict pull-ups

Torsdag

EMOM 18 min
1) 1-3 Wall walks
2) 30s L-sit
3) 4-8 Strict ring dips

EMOM 6 min
5-10 Thrusters + 5-10 Toes to bar

Fredag

In 10 min
Work on weakness

Open 19.4
It is possible to do this workout tomorrow at 11:30, 12:30 and 13:30 as well.  Rest today if you are doing it tomorrow.

Lördag

In teams of two, share anyhow
AMRAP 8 min
10 Devilpress
20 DB Box step-ups

Rest 2 min

AMRAP 8 min
10 DB Thrusters
20 Burpee box jump

Rest 2 min

AMRAP 8 min
10 2xDB Power cleans
20 Box jump

Söndag

”14.1”
AMRAP 10 min
30 DU
15 Power snatch

”15.4”
AMRAP 8 min
3-6-9-12-15-18-21-24-27… Handstand push-ups
3-3-3-6-6-6-9-9-9-12-12… Power clean

”13.2”
AMRAP 10 min
5 STOH
10 Deadlift
15 Box jump

(No rest between workouts)

Vecka 10

Måndag

AMRAP 25 min, in teams of two, (P1 one round, then P2 one round etc)
20 DB Squats
10 HSPU
then,
20 Wallballs
10 Toes to bar
then,
20 Medball clean
10 Burpee over medball

Tisdag

21-15-9 (Cap 6 min)
Deadlifts
Box jump over

EMOM 18 min
1) 8 DB Rows R-arm
2) 20-40s Handstand
3) 8 DB Rows L-arm
4) 20-40s Plank
5) 2-6 Strict pull-ups
6) 20-40s L-hang

Onsdag

EMOM 12 min
1) 8 Overhead lunges (Barbell/DB/KB)
2) 8-16 Push-ups

For time (Cap 11 min)
2 Rounds
10 Snatch
12 Bar facing burpees
2 Rounds
10 Snatch (lighter weight)
12 Bar facing burpees

Torsdag

00:00-05:00 Find 1RM clean
05:00-06:00 Rest
06:00-13:00 AMRAP
21 Pull-ups
15 Thrusters
15 Chest to bar
15 Thrusters
9 Bar-MU
15 Thrusters
13:00-18:00 Rest
18:00-24:00 AMRAP
2-4-6-8…
Sumo deadlift high pull/Clean high pull
Shoulder to overhead

Fredag

Open 19.3
It is possible to do this workout tomorrow at 11:30, 12:30 and 13:30 aswell.  Rest today if you are doing it tomorrow.

Lördag

In teams of two

AMRAP 28 min , share anyhow*
20 Pistols
30 KB Snatch
40 Goblet squats
50 KB Clean and jerk (1-arm)
60 Jumping lunges
70 KB High swing
*(10 burpee over partner after each movement)

Söndag

6 min work on weakness

AMRAP 20 min
8 Overhead/Front racked lunges
8 Burpees over bar
8 Overhead/Front racked lunges
8 Chest to bar/Pull-ups

Vecka 9

Måndag

E2M 16 min
5 Deadlifts + 10 V-ups

”Fran with a twist” (Cap 8 min)
21-15-9
DB Thrusters
Chest to bar

Tisdag

In teams of two (Cap 25 min)
”Annie” (Relay, same amount of work)
50-40-30-20-10
Double unders
Sit-ups

”Diane” (Relay, same amount of work)
21-15-9
Deadlifts
HSPU

”Angie” (Share anyhow)
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air squats

Onsdag

EMOM 12 min
A) 3 Hang power clean + 2 Front squats
B) 3-5 Gigh box jumps

”Elizabetish” (Cap 12 min)
21-15-9*
Squat cleans
Ring dips
*EMOM do 5 burpee over bar

Torsdag

EMOM 15 min
A) 2-5 Negative pull-ups
B) 8 Push press
C) 5-10 Toes to bar

”Charlotte meets the Devil”
AMRAP 10 min
21-15-9
Overhead squats
Sumo deadlift high pull/Clean high pull
Remaining time: Max rep devil press

Fredag

Open 19.2
It is possible to do this workout tomorrow at 11:30, 12:30 and 13:30 aswell.  Rest today if you are doing it tomorrow.

Lördag

In teams of two
AMRAP 25 min
3 Rounds of:
30 Sync DB Squats
30 Toes to bar

3 Rounds of:
20 Sync DB Snatch
20 Pull-ups

3 Rounds of:
10 Sync DB Clean
10 Bar MU/Chest to bar

Söndag

”Holleyman”
30 Rounds for time of:
5 Wallballs
3 HSPU
1 Heavy power clean

Vecka 8

Måndag

In 12 min, 6 set of:
1 Squat clean + 3 Thrusters

AMRAP 12 min
30 DU
3-6-9…
Power clean

Tisdag

In teams of 2:
AMRAP 25 min, share anyhow
50 DB Box step overs
60 Toes to bar
70 Wallballs
80 DB Snatch

Onsdag

EMOM 16 min
A) 10 alt DB/KB See saw press
B) 5 Bar MU/Chest to bar/Pull-ups

AMRAP 8 min
8 KB Snatch
4 HSPU
8 1-arm KB Clean and jerk
4 HSPU

Torsdag

EMOM 10 min
A) 30s Handstand
B) 30s Flutterkicks/Hollow hold

AMRAP 14 min
5-10-15-20…
Toes to bar
10-20-30-40…
KB Swing
5-10-15-20…
Burpee to plate

Fredag

EMOM 6 min
1 Rope climb + 5 Ring dips
or
5 Ring dips + 1 Rope climb

AMRAP 18 min
30-20-10
DB Deadlifts
Burpee box over
Remaining time:
3 RM Front squat

OR Open 19.1

Lördag

In teams of 2:
10 min to find max of the following complex:
1 Hang clean + 1 Front squat

Rest 3 min

AMRAP 15 min, share anyhow
20 Pull-ups
40 Box jumps
20 Toes to bar
80 Double unders

Söndag

6 min work on weakness

AMRAP 20 min
10 Thrusters
20 Pull-ups
10 Power snatch
20 Toes to bar

Vecka 7

Måndag

EMOM 8 min
A) 8 DB Hammer curls
B) 8 DB Strict press

AMRAP 17 min
10 Toes to bar/toes to rings/hanging knee raises
20 Wallballs
30 DB Snatch

Tisdag

In teams of two
AMRAP 25 min
4 Rounds of
10 Sync Burpee over KB
20 Sync KB Snatch
then,
3 Rounds of
30 Pull-ups – partner holds plank
40 V-ups – partner hangs from bar
then,
2 Rounds of
50 Broad jumps 1m/1,5m
60 KB Swings

Onsdag

EMOM 6 min
5 Hang squat clean

4×4 min
60 Double unders
20 Lunges with D-ball
Max rep HSPU remaining time
Rest 1 min between rounds

Torsdag

EMOM 8 min
A) 2-5 Strict pull-ups
B) 2-5 High box jumps

Rest 2 min

EMOM 8 min
A) 1-2 Rope climbs
B) 30s Overhead DB hold (1-arm)

3 Rounds of (Cap 6 min)
8 Burpee box jump over
16 2xDB Shoulder to overhead
4 Bar MU/Chest to bar/pull-ups

Fredag

E2M 12 min
4 Power clean + 4 Thrusters

AMRAP 12 min
12 KB Swing
12 Goblet squats
Put down the KB = 5 D-ball over shoulder

Lördag

In teams of two
AMRAP 25 min*
50 Double unders
40 KB Swing
30 DB Deadlifts
20 Wallballs
10 Box jump over

*Do every other movement. 10 Sync burpees between each movement.

Söndag

6 min: Work on weakness

”Nasty Girls V2” (Cap 20 min)
3 Rounds for time of:
50 Pistols/Scaled pistols/Reverse lunges
7 R-MU/Bar-MU/ Chest to bar/Pull-ups/Jumping-CTB
10 Hang power clean

Vecka 6

Måndag

E2M for 10 min
2 Front squats + 2-5 Strict HSPU

AMRAP 14 min
10 Thrusters
10 Burpees over bar
10 Power cleans

Tisdag

E2M for 18 min
30s plank into 6-12 kipping Chest to bar/Pull-ups/Beat swings

EMOM 6 min
A) Boxjump over
B) DB Lunges
C) Burpees
D) DB Snatch
E) Burpee box jump over
F) DB Hang clean & jerk
Work the entire min then switch station without any rest.

Onsdag

0:00-07:00: AMRAP
40 Double unders
20 KB Swing
10 Goblet squats
07.00-10.00: Rest

10.00-15.00: Find max:
1 Deadlift + 2 Hang squat clean + 2 Shoulder to overhead
15.00-18.00: Rest

18.00-25.00: AMRAP
80 Double unders
40 KB Swings
20 Goblet squats

Torsdag

In teams of 2
AMRAP 11 min
2-4-6-8…
DB Cleans
DB Shoulder to overhead
(Partner holds D-ball for reps to count)

Rest 3 min

AMRAP 11 min
2-4-6-8….
Ball squats
Ball over shoulder
(Partner holds KB for reps to count)

Fredag

6 min handstand walk practice

For time (Cap 20 min)
3 Rounds of:
7 Deadlifts
7 Bar-mu/CTB/Pull-ups

then,

3 Rounds of:
21 Wallballs
21 Toes to bar

then,

30 Lunges (hold DB/KB farmers)
28 Burpee box jump
30 Lunges (hold DB/KB farmers)

Lördag

In teams of 2
For time (Cap 25 min)
30 Wallballs
30 Chest to bar
30 DB Snatch
(Share anyhow)
then,

50 Thrusters
10 Rope climbs
40 Thrusters
8 Rope climbs
30 Thrusters
6 Rope climbs
(Share anyhow)

9-6-3 (reps each)
Strict HSPU
Hang power cleans

Söndag

4 min work on weakness

For time (Cap 26 min)
100 Pull-ups
100 KB High swing
100 Double unders
100 Overhead/Front Squat

Vecka 5

Måndag

EMOM 8 min
A) 2-6 Strict pull-ups
B) 30s Hollow flutterkicks/flutterkicks

AMRAP 4 min
4 Ball over shoulder
8 Pistols

Rest 2 min

AMRAP 4 min
4 Heavy 1-arm DB hang clean and jerk
8 Wallballs

Rest 2 min

AMRAP 4 min
4 Heavy KB snatch
8 Goblet squats

Tisdag

EMOM 9 min
1 Power clean + 4 Front rack lunges

Rest 2 min

EMOM 9 min
1 Power snatch + 4 Ovearhead lunges

AMRAP 4 min
4 Lateral burpees over DB
8 DB snatch

Onsdag

EMOM 5 min
3-6 Rope pull-ups

AMRAP 20 min*
50 KB Swing
40 DB Thrusters
30 HSPU
20 DB Burpee
10 Pistols

*30 DU after each movement

Torsdag

EMOM 12 min
A) 6 Deadlifts
B) 3 Ball over shoulder

”Big Nickan 30”
For time (Cap 12 min)
30 Wallballs
30 DB Power cleans
30 Burpee box jump over
30 DB Power cleans
30 Wallballs

Fredag

EMOM 16 min
A) 1-2 Wall walks
B) 20-30s L-sit/Support hold
C) 5 Strict HSPU
D) 30s Front rack hold

AMRAP 7 min
5 Toes to bar
4 Chest to bar/Pull-ups
3 Hang squat clean
2 Front squats
1 Shoulder to overhead

Lördag

In teams of two
AMRAP 10 min
8 Box jumps (each)
20 Sync DB thrusters
20 Sync 1-arm DB hang clean and jerk

Rest 3 min

AMRAP 10 min
8 Box jumps (each)
20 Sync DB deadlifts
20 Sync DB snatch

Söndag

6 min work on weakness

For time (Cap 25 min)
50 Back squats
40 Pull-ups
30 Shoulder to overhead
50 Front squats
40 Pull-ups
30 Shoulder to overhead
50 Overhead squats
40 Pull-ups
30 Shoulder to overhead

Same weight on squats and STOH. Easier weight each round.

Vecka 4

Måndag

AMRAP 5 min
4 Thrusters
6 Pull-ups

EMOM 18 min
A) 8 Lunges 1xDB Overhead 1xDB Front racked
B) 8-15 Push-ups
C) 30-60 Double unders

Tisdag

AMRAP 30 min
3 Rounds
10 Burpee over KB
20 KB High swing

2 Rounds
15 Box jump over
30 KB High pull

1 Round
20 KB Step ups
40 Sit-ups

Onsdag

EMOM 12 min
A) 6-12 HSPU
B) 6-12 V-ups

AMRAP 12 min
10 Jumping lunges
10 Toes to bar
10 Shoulder to overhead

Torsdag

E2M for 16 min
2 Deadlift + 3 Power clean + 2 Shoulder to overhead

4 Rounds for time of (Cap 8 min):
5 Clusters
10 Burpee over bar

Fredag

In teams of 2, share anyhow
AMRAP 25 min
3 Rounds
10 DB Squats
20 Toes to bar

3 Rounds
15 DB Squats
15 HSPU

3 Rounds
20 DB Squats
10 Bar MU/ Chest to bar/Pull-ups

Lördag

In teams of 2 (Cap 30 min)
For time:*
40 Burpee box jump over
40 KB Snatch
50 Toes to bar
50 DB Lunges
60 DB Box step over
60 Pull-ups
70 Wallballs
70 Push-ups
80 KB Swing
80 Goblet squats

*10 sync burpees after each movement. Share rest of the work anyhow.

Söndag

6 min handstand practise

For time (Cap 18 min)
100 DU
50 HSPU
40 Toes to bar
30 Shoulder to overhead
30 Front rack lunges

Vecka 3

Måndag 14:e

EMOM 16 min
A) 1-3 Wall walks
B) 8 Kipping Chest to bar/Pull-ups/Beat swings
C) 1-3 Rope climbs
D) 8 Kipping HSPU

AMRAP 7 min
Wallballs*
*EMOM 7 Deadlifts

Tisdag 15:e

EMOM 12 min
A) 30s 1 KB front racked, 1 KB farmers hold
B) 30s same thing, switch hands

AMRAP 11 min
2-4-6-8….
Toes to bar
KB Swings
HR Push-ups

Onsdag 16:e

In 10 min, do:
3×5 Front squats
1×5 Front squats (heavier)

AMRAP 15 min
30 Double unders
10 DB Power clean
30 DU
10 DB Hang squat clean
30 DU
10 DB Push press
30 DU
10 DB Reverse lunges
30 DU
10 DB Thrusters

Torsdag 17:e

4 Rounds for time of: (Cap 6 min)
10 Power clean
10 Push press

E2M for 18 min
6 Power snatch + 6 Bar facing burpees

Fredag 18:e

AMRAP 25 min
20 Box jump over
5 Strict HSPU
20 Pull-ups
5 Strict HSPU
20 Goblet squat
5 Strict HSPU

Lördag 19:e

In teams of 2
”Don´t drop the baby” (Cap 30 min)
100 reps of each movement, share anyhow
Wallballs
Burpees
Pull-ups
Push-ups
Toes to bar
Box jumps

Resting partner holds a kettlebell (24/16) over ground for reps to count

Söndag 20:e

6 min work on weakness

For time: (Cap 25 min)
50 HSPU
50 Toes to bar
50 Burpee to plate
50 DB Box step over
15 Lunges with 1 DB OH & 1 DB FR
15 Lunges with 1 DB OH & 1 DB FR (switch arms)