Vecka 28

Måndag

EMOM 8 min
3 Power clean + 1 Shoulder to overhead

Rest 2 min

EMOM 8 min
1 Power clean + 3 Shoulder to overhead

21-15-9 (Cap 6 min)
Deadlift
DB Overhead/Front squat

Tisdag

E2MOM 10 min
8 Back squat

For time (Cap 15 min)
Buy in: 240 DU
2 Rounds of
60 Toes to bar
400m run

Onsdag

Teams of three, AMRAP 25 min
1500m row (1 works, 1 holds d-ball 1 rest)
3 Rounds of
40 Sync KB Snatch
20 Sync Burpee
3 Rounds
40 Sync KB Swing
20 Sync Sit-ups

Torsdag

AMRAP 6 min
12 1xDB Lunges
6 Push-ups
3 Bar-MU/CTB/Pull-ups

Rest 3 min

In 6 min: Find 1RM Cluster

Rest 3 min

AMRAP 6 min
12 1xDB Thruster
6 Push-ups
3 Bar-MU/CTB/Pull-ups

Fredag

EMOM 15 min
1) 2-5 Strict HSPU
2) 1-2 Rope climb
3) 1+1 Turkish get-ups

AMRAP 10 min
8 HSPU
16 DB Snatch

Lördag

AMRAP 25 min, in teams of two
10 BMU/CTB/Pull-ups
20 DB Burpee
30 DB Snatch
40 Toes to bar
50 DB Hang clean and jerk
60 Double unders (each)

Söndag

Hero WOD ”Whitten” (Cap 40 min)
5 Round for time of:
22 KB High swing
22 Box jumps
400m run
22 Burpees
22 Wallballs

Vecka 27

Måndag

EMOM 8 min
2 Clean + 1 Hang clean

AMRAP 16 min
200m run
15 Toes to bar
9 Front squat

Tisdag

EMOM 28 min
1) 10-20 Cal row
2) 10-20 Box jump over
3) 5-10 HSPU
4) Rest

Onsdag

Teams of two
AMRAP 6 min
20 DB Snatch (seesaw style)
10 Burpee box jump over (conga line)

Rest 3 min

AMRAP 6 min, ”you go, I go”
6 Pull-ups
4 DB Hang clean and jerk
2 DB Overhead/Front squat

Rest 3 min

AMRAP 6 min
8 Sync DB Shoulder to overhead
16 Burpee over DB

Torsdag

E2MOM 10 min
10 Back squat

4x AMRAP 2 min
5 Thruster
10 Jump over bar

Fredag

AMRAP 10 min
1 Deadlift (heavy)
40 Double unders
5 2xKB Clean

Rest 4 min

AMRAP 10 min
3 Bar-MU/CTB/Pull-up
10 Sit-up
5 2xKB Clean

Lördag

Teams of two
AMRAP 6 min, switch after each round
P1: Run 200m
P2: AMRAP DB Snatch

Rest 3 min

In 6 min: Find max: 1 Power clean + 2 Front squat, share barbell

Rest 3 min

AMRAP 6 min
2-4-6-8…
1xDB Hang clean
Push-ups

Söndag

AMQRAP 6 min
Handstand hold/walk

Hero WOD ”Viola”
AMRAP 20 min
400m run
11 Power snatch
17 Pull-ups
11 Power clean

Vecka 26

Måndag

E2MOM 12 min
6 Front squats

AMRAP 12 min, in teams of two
12 Sync KB Lunges
6 Toes to bar (each)
12 Sync KB Swing

Tisdag

EMOM 16 min
1) 5 Hang snatch
2) 10-30 sec Leg raises
3) 30-60 sec Double unders
4) Rest

For time (Cap 8 min)
6 Rounds* of:
8 Power snatch
8 Bar facing burpee
*Raise weight every 2 rounds – i.e: after round 2 and 4

Onsdag

EMOM 5 min
4-10 HSPU

10 Rounds for time (Cap 20)
3-5 Strict pull-up/CTB
10 DB Movement*
15 V-ups/tuck ups/GHDSU

*DB movements:
Round 1: Push press
Round 2: Burpee
Round 3: Power clean
Round 4: Push-up on DB
Round 5: Lunges
Round 6: Front squat
Round 7: Bent over row
Round 8: Snatch
Round 9: Deadlift
Round 10: Thrusters

Torsdag

AMQRAP 7 min
Handstand hold/walk
Rest 2 min
AMQRAP 7 min
10 KB Snatch + 4 Pistols

5x AMRAP 1 min, rest 30 sec
12 Air squats
10 DB Hang snatch
Max Burpee

Fredag

AMQRAP 14 min
1-2 Rope climbs + 1+1 Turkish get ups + 10-20s L-hang

AMRAP 10 min
10 Box jump
10 Chest to bar/Pull-ups
10 2xDB Shoulder to overhead

Lördag

 AMRAP 28 min, in teams of two
20 Pistols
30 KB Snatch
40 HSPU
50 KB Clean and jerk
60 Jumping lunges
70 KB High swing
*10 Burpee over partner between each movement

Söndag

Work on weakness 6 min
Focus: Press

AMRAP 20 min
8 Overhead/Front rack lunges
8 Burpee over bar
8 Overhead/Front rack lunges
8 Chest to bar/Pull-ups

Vecka 25

Måndag

E2M 12 min
4 Deadlift
2 Hang power clean
1 Shoulder to overhead

”Comptrain Joker”
For time (Cap 12 min)
10-1
Toes to bar
1-10
Deadlift

Tisdag

Teams of three
AMRAP 11 min*
2-4-6-8…
Sync DB Clean
Sync DB Shoulder to overhead
*Third person holds wall sit

Rest 3 min

AMRAP 11 min*
2-4-6-8…
Sync Ball to shoulder
Sync Ball squats
*Third person holds plank

Onsdag

AMQRAP 8 min
3-5 Negative pull-ups + 10-20s Handstand

Rest 2 min

AMQRAP 8 min
1-2 Rope climbs + 4-10 Pistols

21-15-9 (Cap 6 min)
Back squat (from floor)
Chest to bar/pull-ups

Torsdag

Tabata hollow hold/rocks

For time:
1 mile run
15-12-9-6-3
HSPU
1 DB Box step over
1 mile run

Fredag

Midsommar, vill du träna annat än små grodorna? Kör detta:

AMRAP 25 min, teams of two
40-30-20
Toes to bar
Wallballs

30-20-10
1-arm DB Hang clean and jerk
Box jump

20-10-5
1-arm DB Devilspress
200m partner run after each set of devilpress

Lördag

AMRAP 25 min, teams of two
4 Rounds of
10 Sync Burpee over KB
10 Sync KB Snatch

2 Rounds of
40 Toes to bar
60 Wallball

1 Round of
160 Double unders
80 Lunges

Söndag

”Holleyman”
30 Rounds for time
5 Wallball
3 HSPU
1 Heavy clean

Vecka 24

Måndag

”Kelly”
5 Rounds for time
400m run
30 Box jumps
30 Wallballs

Work on weakness remaining time

Tisdag

EMOM 12 min
1) 3 Power snatch
2) 2-5 Strict HSPU

AMRAP 12 min*
8 HSPU
40 Double unders
8 Deadlift
*E2M: 4 1-arm Devilspress

Onsdag

EMOM 18 min
1) 4-8 Pistols
2) 4-8 Curl to press
3) 30 sec Hollow hold/rocks

21-15-9 (Cap 6 min)
Burpee
Pull-ups

Torsdag

AMRAP 25 min, teams of two
50 DB Box step overs
60 Toes to bar
70 DB Snatch
200m partner run

Fredag

E2M 14 min
6 Lunges, start from rack

EMOM for 9 min
1) 35 sec Row
2) 35 sec DB Hang clean and jerk
3) 35 sec Air squats

Lördag

”You go, I go”
AMRAP 7 min
4 Pull-ups
6 DB Shoulder to overhead
8 Box jumps

Rest 2 min

AMRAP 7 min
4 Ball over shoulder
6 Toes to bar
8 Box jump over

Rest 2 min

AMRAP 7 min
4 Pistols
6 Push-ups
8 Ball squats

Söndag

”Star Lord”
AMRAP 5 min
15 Sit-ups
5 Strict press

Rest 5 min

AMRAP 5 min
10 Toes to bar
10 Front squats

Rest 5 min

AMRAP 5 min
5 Bar facing burpees
15 Hang power clean

Vecka 23

Måndag

In teams of two
”Team Annie”
50-40-30-20-10
Double unders (each)
Partner Sit-ups

”DB Double Diane”, share anyhow
42-30-18
DB Deadlift
HSPU

”Franish”, share anyhow
21-15-9
1-arm DB Thruster
Chest to bar/pull-up

Tisdag

EMOM 12 min
1) 3 Back squat
2) 6 DB Curls (slow and controlled)

3x AMRAP 3 min, 2 min rest
4 Toes to bar
8 1xDB Lunges
4 Burpees

Onsdag

AMQRAP 10 min
15-30 sec Hollow hold + 6/6 KB Snatch

AMRAP 14 min, buy in: 1 mile run
12 DB Hang snatch
8 Box jumps

Torsdag

AMRAP 5 min
3 Ball to shoulder and squat
6 Burpee no jump

Rest 2 min

AMRAP 5 min
8 Wallball
4 Pull-ups

Rest 2 min

AMRAP 5 min
10/8 cal Row
10 1-arm KB Clean

Rest 2 min

AMRAP 5 min
6 Fatbar push press
12 Air squats

Fredag

E2MOM 14 min
200m run + 1-2 rope climbs

AMRAP 10 min, ”The Devil went down to Vanheim”
6 1-arm Devilspress
60m Farmers carry
6 Push-ups

Lördag

In teams of two, AMRAP 25 min, ”You go, I go”
15 DB Squats
8 HSPU

15 Wallballs
8 Toes to bar

15 DB Snatch
8 Burpee over DB

Söndag

Hero workout ”Helton” (Cap 35 min)
3 Rounds for time of
800m run
30 DB Squat clean
30 Burpees

If you finish fast – remaining time: Stretch

Vecka 22

Måndag

”Murph”
For Time
1 mile Run
100 Ring rows/Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

Tisdag

On a running clock
00:00-10:00 EMOM 2 Power clean
10:00-18:00 E2MOM 5 Power clean

AMRAP 6 min
7 Burpee no jump
7 2xDB Power clean
30 Double unders

Onsdag

In teams of two
AMRAP 11 min, 1 rows, 1 works
15 KB Swing
10 Goblet lunges

Rest 3 min

AMRAP 11 min, 1 bikes, 1 works
15 Wallballs
10 Toes to bar

Torsdag

00:00-07:00 AMRAP
10 HSPU
5 Ball to shoulder
5 Chest to bar/pull-up
07.00-10.00: Rest
10:00-15:00 EMOM
3 Deadlift
15:00-18:00 Rest
18:00-25:00 AMRAP
10 HSPU
5 Ball to shoulder
5 Chest to bar/pull-up

Fredag

EMOM 5 min
10-20 sec Handstand

5 Rounds for time (Cap 25 min)
24 DB Snatch
18 Lateral burpee over DB
12 Pistols

Lördag

In teams of two
AMRAP 25 min
4 Rounds of
10 Sync Burpee over KB
20 Sync KB Clean and jerk
3 Rounds of
30 Pull-ups (partner holds plank for reps to count)
40 V-ups (partner hangs from bar)
2 Rounds of
50 1xKB Thruster
60 KB swing

Söndag

Hero WOD ”Choe”
AMRAP 35 min
Buy in:
9 Vanmakers
11 Burpees
Then, AMRAP
300m run
27 Air squats
9 HSPU

Vecka 21

Måndag

EMOM 15 min: Clusters
00:00-03:00 = 5 reps
03:00-06:00 = 4 reps
06:00-09:00 = 3 reps
09:00-12:00 = 2 reps
12:00-15:00 = 1 rep

For time (Cap 10 min)
20-16-12-8-4
Thrusters
Toes to bar

Tisdag

Teams of two
AMRAP 7 min
8-10-12…
Sync 1-arm DB Hang clean and jerk
5 Ball over shoulder (each) between rounds

Rest 2 min

In 7 min find 3RM Deadlift

Rest 2 min

AMRAP 7 min
8-10-12…
Sync KB Swing
5 Burpee over object (each) between rounds

Onsdag

EMOM 15 min
1) 6-12 Pistols
2) 30-60 Double unders
3) 1-3 Rope climbs

3 Rounds for time (Cap 8 min)
200m run
20 Regional lunges
3 Strict pull-ups

Torsdag

Kristi himmelfärdsdag.

Vill du träna ändå? Dra ihop ett gäng och kör:
Teams of two, for time: (Cap 30 min)
100 reps of each movement, 1 works, 1 holds KB over ground. KB may never touch the ground.
Wallballs
KB Snatch
Push-ups
Toes to bar
Box step-ups
KB Clean and jerk

Fredag

AMQRAP 10 min
1+1 Turkish get-ups
60m Ball carry

AMRAP 15 min
8 HSPU
10 DB Snatch
12 Box jumps
E3M = 4 Burpee over box

Lördag

In teams of three, AMRAP 25 min
400m partner run/400m row
30 Pull-ups
30 1-arm DB Thrusters
30 Burpees
30 Double unders (each)
(switch person on rower each round)

Söndag

Hero WOD ”Loredo”
6 Rounds for time of:
24 Air squats
24 Push-ups
24 Lunges
400m run

Vecka 20

Måndag

EMOM 7 min
3 Hang power clean

Rest 3 min

EMOM 7 min
3 Hang squat clean

AMRAP 7 min
12 Wallball
6 Lateral burpee jump back
3 Hang power clean

Tisdag

EMOM 5 min
10-30 sec Handstand

EMOM 20 min
1) 10-20 cal Echobike
2) 10 DB Push press
3) 10-20 cal Row
4) 5-10 Bar MU/Chest to bar/Pull-up

Onsdag

In teams of two
AMRAP 5 min, buy in: 50 Wallballs
9 Sync KB Deadlift
9 Sync Lateral burpee over KB
Rest 5 min
AMRAP 5 min, buy in: 40 Wallballs
9 Sync KB Clean and jerk
9 Sync Goblet squats
Rest 5 min
AMRAP 5 min, buy in: 30 Wallballs
9 Sync KB Swing
9 Sync Burpee no jump

Torsdag

AMQRAP 10 min
4 Pistols + 4 HSPU

3 Rounds for time (Cap 14 min)
600m run
21 DB Snatch

Fredag

E2MOM 14 min
6 Back squats

3x AMRAP 2 min, 2 min rest
4 Toes to bar
8 Wallballs

Lördag

In teams of two (Cap 40 min)
”Team Murph”
800m run (both)
50 Pull-ups
100 Push-ups
150 Air squats
800m run (both)
30 Pull-ups
60 Push-ups
90 Air squats
800m run (both)
20 Pull-ups
40 Push-ups
60 Air squats
800m run (both)

Söndag

EMOM 6 min
4-12 pistols

AMRAP 20 min
30 KB Swing
25 Box jumps
20 Toes to bar
15 1-arm DB Push press

Vecka 19

Måndag

Star Wars week

EMOM 16 min
1) 2 Front squats + 1 Thruster
2) 30sec Shoulder taps in plank

”That’s no moon”
AMRAP 8 min
8 Wallball
16 KB High swing
4 Ball over shoulder

Tisdag

”Yub nub”, Teams of three (1 rows, 1 works, 1 rest)
AMRAP 25 min
40 Pistols
50 Toes to bar
60 1xDB lunges
70 Sit-ups
Score = reps + meters on rower

Onsdag

E2M for 10 min
2 Snatch + 2 Hang snatch

”It’s a trap”
4x AMRAP 2 min, 2 min rest
2 Power snatch
4 Lateral burpee over bar

Torsdag

AMQRAP 10 min
Handstand walk practice

”Do or do not. There is no try”
For time (Cap 15 min)*
1 mile run
20 Strict HSPU
8 Rope climb
40 1-arm DB power clean
*Partition anyhow

Fredag

EMOM 14 min
1) 30sec Ball carry
2) 5 DB Strict press

”You have failed me for the last time”
AMRAP 9 min
40 Double unders*
20 Air squats
10 Push-ups
Fail a rep = 5 1-arm Devilspress

Lördag

”If you only knew the power of the dark side” In teams of two:
AMRAP 10 min
30 Wallballs
20 Sync DB snatch
10 Bar muscle-ups/Chest to bar/Pull-ups
E2M (start at 00:00): 5 team burpees

Rest 3 min

AMRAP 10 min
30 Toes to bar
20 Sync 1-arm DB Thruster
10 Ball to shoulder
E2M (start at 00:00): 5 team burpees

Söndag

”Carrie Fisher” Hero WOD
AMRAP 27 min
21 Deadlift
10 HSPU
56 Double unders
600m run