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)

Vecka 19

Måndag

EMOM 10 min
1) 4-12 DB Overhead squat left arm
2) 4-12 DB Overhead squat right arm

AMRAP 15 min
200m run
50 Double unders
3 Rounds of ”The Chief”
(1 rnd The Chief = 3 Power clean, 6 Push-ups, 9 Air squats)

Tisdag

In teams of two
AMRAP 25 min, share anyhow
120 Chest to bar
100 Wallball
80 Box jump over
60 Deadlifts
40 Pistols
200m Slamball carry (100m each)

Onsdag

EMOM 8 min
4-6 Push jerk

rest 2 min

EMOM 8 min
4-6 Hang power clean

3 Rounds (Cap 6 min)
10 Toes to bar
5 Squat snatch

Torsdag

In 10 min, do 4-6 sets of:
1-2 Rope climbs + 20-30s Handstand

E3M for 15 min
10-15 Pull-ups
10-15 Box jump over
10-15 HSPU

Fredag

EMOM 12 min
1) 15-25s Tuck-ups
2) 15-25s Superman hold/rocks

”Big A”
AMRAP 12 min*
1 Heavy deadlift
11 Burpee to plate
21 DB Snatch
*must shout ”EASY” after each round

Lördag

In teams of two, do every other round
AMRAP 6 min
4 Ball over shoulder
6 Burpee
8 2xDB Clean

Rest 3 min

AMRAP 6 min
4 Bar MU/Chest to bar/Pull-ups
6 Jumping lunges
8 1-arm DB Hang clean and jerk

Rest 3 min

AMRAP 6 min
40 Double unders
6 Pistols
8 DB Thrusters

Söndag

”Kalsu” (Cap 25 min)
100 Thrusters 60/42.5*
*EMOM 5 burpees
In remining time to Time Cap = ”Cindy”
5 Pull-ups, 10 Push-ups, 15 Air squats

Vecka 18

Måndag

Star Wars week

EMOM 12 min
1) 20-30s kip HSPU
2) 20-30s Hollow rocks

”Han Solo”
AMRAP 12 min
200m run
10 Pistols
10 Burpees

Tisdag

In teams of two: ”Jabbas palace”
”Bib Fortuna”
AMRAP 6 min
16 Ball over shoulder
8 Sync DB STOH (2xDB)

Rest 3 min

”Max Rebo”
AMRAP 6 min
16 Box jump over
8 Sync DB Deadlifts

Rest 3 min

”The Rancor”
AMRAP 6 min
16 Toes to bar
8 Sync DB Power clean

Onsdag

May 1st
AMRAP 5 min, synced
1 Devil thruster
5 DB Burpee
19 Sit-ups

Rest 1 min

AMRAP 5 min, every other round
1 Heavy Squat clean and jerk
5
19 Double unders

Rest 1 min

AMRAP 5 min, every other excercise
1 Slamball to shoulder
5 Toes to bar
19 Air squats

Rest 5 min 

MA(R)Y

AMRAP 19 min, share anyhow
6 HSPU (strict)
10 Pistols
15 Chest to bar/Pull-ups/Ring row

Torsdag

6 min work on weakness

”Boba Fett”
AMRAP 20 min
20 Box jumps
15 Pull-ups
10 DB Snatch
5 Ball squats

Fredag

In 10 min
Find 5RM Deadlift

”Rebel Ladies”
”Mon Mothma”
AMRAP 3 min
10 KB Swing
10 KB Thruster (1xKB)

Rest 2 min

”Amilyn Holdo”
AMRAP 3 min
10 KB Clean and jerk
10 KB Front squats (2xKB)

Rest 2 min

”Princess Leia”
AMRAP 3 min
10 KB Farmers hold lunges
10 KB STOH (2xKB)

Lördag

In teams of two, share anyhow
”The Ewoks”
AMRAP 25 min
”Teebo”
40-30-20
KB Snatch
Burpee over KB

”Logray”
3 Rounds of
10 Pull-ups
20 DB Hang clean and jerk

”Wicket”
20-30-40
Wallballs
HSPU

Söndag

”Darth Vader”
AMRAP 23 min
400m run
30 Power snatch
20 Burpee box jump over
100 Double unders

Vecka 17

Måndag

EMOM 8 min
3 Power clean + 2 Hang squat clean

”Helen”
3 Rounds for time (cap 16 min)
400m run
21 KB Swings
12 Pull-ups

Tisdag

EMOM 18 min
1) 20-30s Active hang
2) 5-15 Ring rows
3) 7 Arnold press

For time (Cap 5 min)
15-12-9
Chest to bar/Pull-ups
Shoulder to overhead

Onsdag

EMOM 24 min
1) 35s DB thrusters
2) 35s Double unders
3) 35s Jumping lunges
4) Rest

Torsdag

E2M 12 min
5 Toes to bar + 5 HSPU

EMOM 12 min
1) 12-15 Bar facing burpees
2) 12 Deadlifts

Fredag

In 6 min, find:
1 RM Power clean

Rest 2 min

EMOM 6 min
8-10 Power clean @50% of 1DRM

AMRAP 10 min
10-20-30…
KB Swings
1-2-3….
Ball over shoulder

Lördag

In teams of two

AMRAP 26 min, share anyhow
18 Thrusters
6 Rope climbs
22 Box jumps
400m run (both)

Söndag

6 min work on weakness

”Incredible Hulk”
AMRAP 20 min
5 Deadlifts
5 Hang power cleans
5 Front squats
5 Push press
5 Back squats

Vecka 16

Måndag

”Garry Purdman”
In teams of two, share anyhow
AMRAP 31 min
31 reps of every movement:
Burpees
Double unders
Deadlifts
Push-ups
Box jump
Hang power clean
Air squats
KB High swing
Sit-ups
Wallballs

Tisdag

EMOM 12 min
1) 6-12 Pistols
2) 6-12 V-ups

AMRAP 12 min
3-6-9….
Toes to bar
Clean and jerk
Front squats

Onsdag

EMOM for 6 min
6 Deadlifts

”Vanheim gone bad”
3 Rounds for total reps:
1 minute Thrusters
1 minute DB snatch
1 minute Box jump over
1 minute 2xDB Shoulder to overhead
1 minute Burpee to plate
1 minute Rest

Torsdag

EMOM 6 min
10 Power snatch

Rest 3 min

AMRAP 6 min
50 Double unders
5 HSPU

Rest 3 min

EMOM  6 min
5 Power snatch

Fredag

AMRAP 45 min
Buy in: 1 mile run

Then,
10 Ground to overhead with plate
15 Sit-ups
20 DB/KB snatch
25 Air squats
200m run with plate

Lördag

In teams of two
AMRAP 10 min
20 Sync DB lunges
20 HSPU
20 Toes to bar

Rest 4 min

AMRAP 10 min
20 Sync DB clean and jerk
20 Burpee box jump
20 Chest to bar/Pull-ups

Söndag

6 min work on weakness

AMRAP 22 min
200m run
20 Shoulder to overhead
20 Lateral burpees over object
20 KB Swings

Vecka 15

Måndag

EMOM 30 min
1) 8-15 Toes to bar
2) 30s Front rack hold
3) 4-10 Chest to bar
4) 4-10 Strict HSPU
5) 20 Front squats
6) Rest

Tisdag

In 12 min, do 5-7 sets of:
1 Snatch + 1 Overhead squats + 1 Hang snatch + 1 Overhead squat
Or:
1 Clean + 1 Front squat + 1 Hang clean + 1 Thruster

For time (Cap 12 min)
12-9-6
Clean and jerk
15 Burpee box overs after each round (stepping up and over box is allowed)

Onsdag

In teams of two
AMRAP 6 min
20 Sync DB Deadlifts
10+10 V-ups

Rest 3 min

AMRAP 6 min
20 Sync DB 1-arm shoulder to overhead
10+10 DB Snatch

Rest 3 min

AMRAP 6 min
20 Sync DB 1-arm overhead lunges
10+10 Wallballs

Torsdag

EMOM 14 min
1) 2-5 Strict MU/Chest to bar/Pull-ups
2) 20-30s L-sit/Tuck sit/Support hold

AMRAP 10 min
20 Thrusters
30 Bar facing burpees
20 Toes to bar

Fredag

EMOM 8 min
3 Deadlifts

AMRAP 16 min
3 Devil thrusters
60 Double unders
9 HSPU
Rest 1 min after each round

Lördag

In teams of two
AMRAP 25 min* (shared anyhow)
100 Pull-ups
50 DB Box step over
100 KB Swings
50 DB Power clean

*After each movement do 4 wall walks

Söndag

For time (Cap 25 min)
9-15-21
KB High swing
Burpees

21-15-9
Power clean
Thrusters

3 Rounds of:
400m run
15 Push press
15 Hang squat clean

Vecka 14

Måndag

In teams of 2
Do every other round
AMRAP 7 min
4 DB Box step overs
6 DB Shoulder to overhead
8 Pull-ups

Rest 2 min

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

Rest 2 min

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

Tisdag

EMOM 14 min
1) 30s Handstand
2) 1 Rope climb + 30 Double unders

EMOM 10 min
1) 40s Thrusters
2) 40s Burpees over bar

Onsdag

In 12 min, do 5-7 sets of
8 Touch and go clean and jerk

AMRAP 12 min
10 Medball squat jumps
20 DB Snatch
10 HSPU

Torsdag

EMOM 18 min
1) 30s Front rack hold
2) 6 Fillypress R-arm
3) 30s One legged plank
4) 6 Fillypress L-arm
5) 30s Hollow rocks
6) Double DB-row

15-12-9 (Cap 6 min)
Wallballs
Toes to bar

Fredag

AMRAP 24 min
4 Rounds
8 Ches to bar
50 Double unders

3 Rounds
8 Devilpress
30 KB Swing

2 Rounds
8 Deadlifts
10 KB Snatch

Lördag

In teams of 2
For time (Cap 33 min)

21-15-9 (Sync reps)
DB Thruster
Burpee over DB

Rest 1 min

60-30-15
(Sync) KB Swings
Box step over with KB (share anyhow)

Rest 1 min

200 Wallballs (share anyhow)

Söndag

For time (Cap 25 min)

100 Sumo deadlift high pull
100 Double unders
100 Toes to bar
100 Goblet squats
100 1-arm DB Hang clean and jerk

Vecka 13

Måndag

EMOM 12 min
1) 8 Power clean
2) 8 V-ups

”Comp train benchmark Joker” (Cap 12 min)
1-10
Toes to bar
10-1
Deadlifts

Tisdag

9-12-15 (Cap 7 min)
Thrusters
Box jumps

In 16 min, do 8-10 sets of:
6 KB Snatch L-arm + 6 KB Snatch R-arm + 3-6 Ball over shoulder

Onsdag

In teams of 2
AMRAP 25 min (Shared anyhow)
10 Bar MU/Chest to bar
20 DB Burpees
30 DB Snatch
40 Toes to bar
50 DB Hang clean and jerk
60 Double unders (each)

Torsdag

EMOM 14 min
1) 1 Rope climb + 4-6 Pistols
2) 1-5 Strict HSPU + 5-10 Pull-ups

For time (Cap 11 min)
30 DB Box step over
40 Overhead squats
30 DB Box step over

Fredag

EMOM 6 min
3 Snatch anyhow

AMRAP 18 min
80 Double unders
40 KB Swings
20 Shoulder to overhead
10 Burpee to plate

Lördag

In teams of 2 (last part can be done in team of 4 with worm)
(Cap 35 min)
22-16-10 (Shared)
HSPU
Wallballs

4 Rounds of
8 Partner Deadlifts
12 Sync Burpees over bar

32-28-24-20 (Sync reps)
KB High pulls
Goblet hold lunges
Sit ups

Söndag

For time (Cap 20 min)
4 Rounds of
6 Bar MU/Chest to bar
3 Heavy Devilpress
3 Rounds of
15 Toes to bar
60 Double under
2 Rounds of
30 Wallballs
5 Cleans
then,
20 DB Overhead lunges (10/arm)

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