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)

Vecka 2

Måndag 7:e

EMOM 10 min
A) 4-12 Pistols
B) 6 Deadlifts

7 Rounds for time (Cap 15 min)
7 Burpee boxjump
7 Thrusters
7 Pull-ups

Tisdag 8:e

In teams of 2:
AMRAP 7 min
8-10-12…
Sync DB Snatch
5 Ball over shoulder (each) between rounds

Rest 2 min

In 7 min: Find 1RM Bear complex for both. (1 complex = Power clean, Front squat, Push press, Back squat, Push press)

Rest 2 min

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

Onsdag 9:e

In 10 min, 5-7 sets of:
8 HSPU + 4 Ring rows

16-12-8 (Cap 6 min)
Ground to overhead
Toes to bar

Rest 3 min

8-12-16 (Cap 6 min)
TTB
GTOH

Torsdag 10:e

5 Rounds of 30s work 30s rest
Bearhug walk

AMRAP 20 min
9-15-21-27… (keep adding 6 reps each round)
KB Snatch
Wallballs

Fredag 11:e

AMRAP 7 min
30 Double unders
16 2xDB Cleans
8 Push-ups on DB

EMOM 18 min
A) 5+5 standing Filly press
B) 5-8 Split squats right leg
C) 5-8 Split squats left leg

Lördag 12:e

In teams of 2:
AMRAP 24 min
(Work 3 min, then switch)
18 DB Snatch
15 Jumping lunges
12 Chest to bar/Pull-ups/Ring row

Söndag 13:e

8 min work on weakness

”Felix the cat” (Cap 18 min)
6 Rounds for Time
9 Burpees
9 Box jumps
9 Pull-ups
9 Thrusters
9 Toes to bar

Vecka 1

Måndag 31:a

AMRAP 10 min (you go, I go*)
10 KB/DB Snatch
10 KB/DB Squats
10 Sit-ups
*Hard mode = Partner holds slamball

Rest 4 min

AMRAP 10 min (share anyhow)
20 Push-ups/HSPU
20 Slamball to shoulder
20 Tuck/V-ups/Toes to bar

Rest 4 min

AMRAP 10 min (share anyhow)
30 1-arm DB/KB Hang clean and jerk
30 DB/KB Front/Overhead squats
30 Burpee over DB/KB

Rest 4 min

Bonus stage for survivors! <3

Tisdag 1:a

Inga ledarledda klasser idag! Men gör gärna detta:

EMOM 15 min
A) 4-8 Rope pull-ups
B) 8-12 Tuck-ups
C) 20-40s 1-legged plank

AMRAP 3 min
5 High box jumps
10 DB Power clean
Into:
AMRAP 3 min
5 High box jumps
10 DB Snatch
Into:
AMRAP 3 min
5 High box jumps
10 DB Hang clean and jerk

Onsdag 2:a

EMOM 5 min
3 Touch and go power snatch

Rest 2 min

EMOM 5 min
3 Touch and go power clean and push jerk

AMRAP 11 min
2-4-6-8….
Burpee broadjumps
Push press

Torsdag 3:e

”The Game part 2”
In teams of two:

1= 10 Push-ups (both)
2= 2 Rounds of DB DT. (DT= 12 Deadlifts, 9 Hang power cleans, 6 STOH)
3= 10 Pull-ups, 20 DB/KB Lunges, 30 KB Swings
4= 40 Ball cleans, 40 Ball squats
5= 3 Sync rounds of: 15 Goblet squats, 15 KB Snatch
6= 10 Rounds of: 6 1-arm DB/KB Thrusters, 6 Knees to elbows (share anyhow)
Roll the dice. The number you get is the score you get each time. A 6 is worth 10 points

Fredag 4:e

”Annie” (Cap 6 min)
50-40-30-20-10
Double unders
Sit-ups

Every 2 min for 20 min
4 Deadlifts + 8 Renegade rows

Lördag 5:e

In teams of 2:
AMRAP 30 min (share anyhow)
5 Rounds of
15 Sync DB Shoulder to overhead
30 HSPU

5 Rounds each of
10 Goblet squats
20 KB Swing

5 Rounds of (share anyhow)
15 Sync DB Cleans
30 DB Box step overs 

Söndag 6:e

”Fat AMY”For Time (Cap 30 min)
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges
10 Burpees
20 Kettlebell Swings
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings
10 Burpees
30 Lunges
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats

Vecka 52

Måndag 24:e

In teams of two
4 Rounds of (2 each)
10 Deficit KB Deadlifts
10 Jumping lunges
10 Burpee to plate

then, (share anyhow)
60 Chest to bar/Pull-ups
40 Clean and jerk

then,
10-20-30-40-50
KB Swing (share)
Burpee (sync on floor)
Goblet squats (share)

Tisdag 25:e

Inga ledarledda klasser idag! Vi tänker inte stoppa dig om du vill köra på egen hand. Gör detta:

21-15-9
DB thruster
Toes to bar

E2M 20 min
3 Power clean + 6 Front squats + 3 Power clean

Onsdag 26:e

Inga ledarledda klasser idag! Vill du träna ändå? Gör detta:

EMOM 12 min:
A) 1 Wallwalk
B) 30 sec 1 KB Overhead + 1 KB Farmers hold walk
C) 5-10 Ring dips

AMRAP 13 min
3 Ball cleans (heavy)
9 HSPU
27 DB Snatch

Torsdag 27:e

EMOM 16 min
A) AMRAP Hang squat clean
B) AMRAP Pull-ups
C) AMRAP Lunges (barbell anyhow)
D) Rest

8 Rounds of 30 sec work 30 sec rest
1) Handstand hold
2) KB Front rack hold

Fredag 28:e

6 min work on weakness

Hero Wod ”Dork” (Cap 25 min)

6 Rounds for time of
60 Double unders
30 KB High swing
15 Burpees

Lördag 29:a

Inga ledarledda klasser idag! Vill du träna ändå? Gör detta:

6 min Handstand/handstand walk practice

For time (Cap 25 min)
100 Wallballs
100 Chest to bar/Pull-ups
100 Pistols/Reverse lunges
100 DB Snatch

Söndag 30:e

In teams of two
AMRAP 25 min
2 Rounds of
30 Sync DB Snatch
30 Burpees (share anyhow)

then,
2 Rounds of
30 Sync Situps
30 Pull-ups (share anyhow)

then,
2 Rounds of
30 Sync KB Swing
30 Wallballs (share anyhow)

 

Vecka 51

Måndag 17:e

EMOM 12 min
0.00-04.00:
3 Hang power cleans
04.00-08.00:
4 Power cleans
08.00-12.00:
5 Deadlifts

For time (Cap 12 min)
20-18-16-14-12 Toes to bar
10-10-10-10-10 Target burpees

Tisdag 18:e

In 8 min
4-5 sets of: 1 Wallwalk + 20-30 sec Handstand hold

E2M 16 min
5 Push-ups on DB + 5 DB Push press + 40-60 DU

Onsdag 19:e

In teams of 2
AMRAP 6 min (share anyhow)
20 Burpee box jump over
40 KB Swing

Rest 3 min

6 min to find 2RM Cluster (both)

Rest 3 min

AMRAP 6 min (share anyhow)
10 HSPU
20 Snatches

Torsdag 20:e

For time (Cap 7 min)
100 Thrusters (light)

EMOM 16 min
A) 8 BB Frontrack lunges (step forward)
B) 4 DB Snatch right arm (heavy)
C) 8 BB Frontrack lunges (step back)
D) 4 DB Snatch left arm (heavy)

Fredag 21:a

In 10 min
5-6 sets of: 1 Rope climb + 8-10 Tuck crunches + 5 Barbell rows

AMRAP 14 min
12 Chest to bar/Pull-up/Jumping CTB/Rope row
6 Ball over shoulder
3 High box jumps

Lördag 22:a

In teams of 2
AMRAP 7 min (Work every other round)
5 DB Deadlifts
5 DB Cleans
5 DB Shoulder to overhead

Rest 2 min

7 min to find 2RM Deadlift for both athletes

Rest 2 min

AMRAP 7 min (Sync reps)
2-4-6-8…
KB High swing
Burpees to plate

Söndag 23:e

E2M 10 min
3 Deadlift + 2 Hang power clean + 1 Shoulder to overhead

AMRAP 14 min
8 Toes to bar
10 1-arm DB Hang power clean and shoulder to overhead
50 DU

Vecka 50

Måndag 10:e

EMOM 15 min
A) 4-6 Broad jumps
B) 30s KB Front rack hold
C) 4-6 High box jumps
D) 30s Bear hug hold
E) Rest

Tabata (4 min)
Thrusters/KB Swing, alternated rounds

Rest 2 min

Tabata (4 min)
Wallballs/Power cleans, alternated rounds

Tisdag 11:e

AMRAP 20 min
10 Bar muscle-up/Chest to bar/Pull-ups
5 Squat cleans
8 Bar muscle-up/Chest to bar/Pull-ups
4 Squat cleans
4 Bar muscle-up/Chest to bar/Pull-ups
2 Squat cleans
Rest 1 min then start over

6 min work on weakness

Onsdag 12:e

EMOM 6 min
20-30s Handstand/shoulder taps

Rest 2 min

EMOM 6 min
20-30s L-hang

AMRAP 10 min*
18 DB Snatch
12 Burpee over DB
6 Toes to bar
*E2M (start 00:00) 3 ball over shoulder

Torsdag 13:e

In teams of 2
AMRAP 10 min
20 Sync KB snatch
20 Sync goblet squats
100 Double unders (share anyhow)

Rest 4 min

AMRAP 10 min
20 Sync 1-arm KB hang clean and jerk
20 Sync KB lunges (KB in goblet hold)
100 Double unders (share anyhow)

Fredag 14:e

In 12 min
5-7 sets of 6 Hang power snatch

7 Rounds for time of (Cap 12 min)
3 HSPU
16 Pistols

Lördag 15:e

Alla salar på används till Boxed-Up Christmas edition. Mer info finns i ”Vanerna” på Facebook.

Söndag 16:e

12 days of christmas:
1 Cluster
2 Snatches
3 Thrusters
4 Muscle-Ups
5 Burpees
6 Toes to Bar
7 Chest-to-Bar Pull-Ups
8 Kettlebell Swings
9 Box Jumps
10 Handstand Push-Ups
11 Ground to Overhead
12 Vanmakers

Varv 1 = 1
Varv 2 = 2-1
Varv 3 = 3-2-1
Osv…

Vecka 49

Måndag 3:e

EMOM 10 min
10 DB Thrusters

EMOM 15 min
A) 40-60 Double-unders
B) 18 Wallballs
C) 10 Pull-ups

Tisdag 4:e

AMRAP 6 min
1-2-3-4…
HSPU
10-20-30-40…
KB Swings

E2M for 18 min
6 Push-ups on DB
6 DB Deadlifts
6 DB Push-press

Onsdag 5:e

In teams of 2, do every other round:
AMRAP 8 min
8 Toes to bar
8 Box jump over

Rest 2 min

AMRAP 8 min
8 DB 1-arm hang clean and jerk
8 Burpees

Rest 2 min

AMRAP 8 min
8 KB Snatch
8 Burpee box jump over 

Torsdag 6:e

EMOM 12 min:
A) 1-4 strict MU/Chest to bar/Pull-up
B) 5 Front squats

5 Roundsfor time (Cap 12 min)
5 Ball over shoulder
10 Sumo deadlift high pull/Clean high pull
20 DB Overhead lunges

Fredag 7:e

00:00-02:00:
AMRAP Renegade rows
02:00-04:00:
AMRAP Ring dips
04:00-07:00:
Rest
07:00-13:00:
AMRAP
8 Deadlifts
10 Hang power cleans
12 Sjoulder to overhead
13:00-16:00:
Rest
16:00-20:00:
AMRAP Renegade rows
20:00-22:00:
AMRAP Ring dips
22:00-26:00:
AMRAP
8 Deadlifts
10 Hang power cleans
12 Shoulder to overhead

Lördag 8:e

In teams of 2:
AMRAP 12 min
8 Sync DB hang squat clean
8 Sync DB shoulder to overhead
8 Sync Burpee over DB

Rest 3 min

AMRAP 12 min
6+6 Toes to bar
6+6 DB Deadlifts
6+6 Push-ups
(6+6 = Partner 1 6 reps, partner 2 6 reps)

Söndag 9:e

10 Rounds for time of: (Cap 25 min)
5 Strict pull-ups
10 reps DB movement*
15 V-ups

*DB movements:
Push press
Burpees
Power cleans
Push-ups on DB
Lunges
Front squat
Bent over rows
Snatch (1 DB)
Deadlifts
Thrusters

8 min work on weakness

Vecka 48

Måndag 26:e

EMOM 15 min
1) 3 Strict HSPU
2) 40-60s plank with one foot elevated, switch mid working time
3) Rest

AMRAP 9 min
5 Push press
10 Deadlifts
15 Jumps over bar

Tisdag 27:e

In teams of 2
Team series 2018
AMRAP 7 min
Max rep sync Bar facing burpee over bar

Rest 2 min

3 rounds for time (Cap 7 min)
20 Sync squat cleans (Heavier for both athletes at each round)

After 7 min, rest 2 min

AMRAP 7 min
50 DU (each)
15 Sync DB OH lunges (1-arm)

Onsdag 28:e

E2M for 10 min
1-3 Strict toes to bar + 5-10 Kipping toes to bar

7 Rounds for time (Cap 14 min)
3 Bar-mu/Chest to bar
7 Thrusters

Torsdag 29:e

EMOM 5 min
3 Power snatch + 2 Hang power snatch

Rest 2 min

AMRAP 5 min
2-4-6-8…
Sumo deadlift high pull/clean high pulls
Box jump

Rest 2 min

EMOM 5 min
3 Powersnatch + 2 Hang power snatch

Rest 2 min

AMRAP 5 min
2-4-6-8…
Sumo deadlift high pull/clean high pulls
Box jump

Fredag 30:e

For time (Cap 30 min or 5 min before next class starts)

2 Rounds of
30 DB 1-arm hang power clean and jerk
20 Wallballs
then,
21-15-9
Ball over shoulder
Burpee over ball

10-15-20
HSPU
Ball squats

5 Rounds of
3 Strict pull-ups
20 KB swings
60 DU

Lördag 1:a

In teams of 2, share anyhow
AMRAP 25 minute
20 Goblet squats
20 Burpee box jumps
20 Weighted sit-ups/Toes to bar
20 KB Snatch

6 min work on weakness

Söndag 2:a

”Stan Lee tribute wod 1922-2018” (Cap 90 min)
In teams of 2
”Thor”
4 rounds each
16 DB snatch
8 DB hang clean n jerk

”Cap America”
4 rounds each
14 DB OH lunges
8 plate situps

”Black Widow”
4 rounds each
12 Toes to bar
6 Slamball push-ups

”Iron Man”
4 rounds each
10 Pull-ups
5 Deadlifts

”Black Panther”
4 rounds each
8 Burpee tuck jumps
4 Strict HSPU

”Hulk”
4 rounds each
6 Slamball clusters
3 Power cleans

”Spiderman”
4 rounds each
4 Bar mu/Chest to bar
2 Wallclimbs

Vecka 47 – Hero week

Måndag 19:e

In teams of 2:
AMRAP 30 min (share anyhow)
”The Don”
66 Deadlifts
66 Box jumps
66 KB Swings
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters
66 Wallballs
66 Burpees
66 Double-unders

Tisdag 20:e

Five rounds of:
30s on 30s off
90 Degrees against wall with KB in frontrack

”The Chief”
5X3 min AMRAPs
3 Power clean
6 Push-ups
9 Air squats
Rest 1 min between rounds

Onsdag 21:a

”Randy”
For time (Cap 7 min)
75 Power snatch (20/35kg)

EMOM 16 min
A) 8 DB Curl to press
B) 4 High box jumps

Torsdag 22:a

”Josh”
For time (Cap 13 min)
21 Overhead squats
42 Pull-ups
15 Overhead squats
30 Pull-ups
9 Overhead squats
18 Pull-ups

EMOM 10 min
A) Work on weakness
B) DB Row + DB Push-ups

Fredag 23:e

”JT”
21-15-9
HSPU
Ring dips
Push-ups

EMOM 6 min
6-10 Box step ups

Rest 1 min

EMOM 6 min
6-12 Lunges (heavy)

Lördag 24:e

”Boxed while throwing up”
In teams of 2: (Cap 30 min)
10 Rounds (5 rounds each. Do 1 round then switch)
5 Deadlifts
10 Lateral burpee over bar

then,

50-50-50
Wallballs
40-30-20
Pull-ups
Share anyhow. Resting athlete holds slamball

then,

9 Rounds of (share anyhow)
7 Squat cleans (heavy)
8 Burpee box jump (high)

Söndag 25:e

”Cindy XXX”
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
Etc etc

8 min work on weakness

Vecka 46

Måndag 12:e

EMOM for 10 min
A) 8 Arnoldpress
B) 8 DB rows (Heavy)

E2M 16 min
0-2 etc) 30-20-10-5 Snatch*
2-4 etc) Rest
*Heavier snatch every round
You have 2 minutes to complete the snatches. Rest 2 minutes and increase weight for the next round of snatches. Look at each round as a ”for time” event.

Tisdag 13:e

In 11 min
6 sets of: 1-2 Wallwalk + 4-8 Strict pull-ups

AMRAP 13 min
15 KB High swing
12 Box jump over
9 HSPU

Onsdag 14:e

”Bring Sally Up”
Squats (choose your own object)

AMRAP 20 min
10-15-20-25….*
Toes to bar
DB Snatch
1-arm DB Shoulder to overhead

*50 DU after each round

Torsdag 15:e

EMOM 12 min
A) 4 Deadlifts + 4 Hang power cleans
B) 4 Power cleans + 4 Front rack lunges

E2M for 12 min
10 Box facing burpee box jump over (AFAP)
(Walking or standing rest)

Fredag 16:e

For time (Cap 7 min):
25-15-10
Wallballs
Pull-ups

EMOM for 18 min
A) 4-8 V-ups with 3 second hollow hold after each rep
B) 20+20 sec OH DB/KB carry
C) 4-8 Box step overs

Lördag 17:e

In teams of 2 (Work every other round):
AMRAP 8 min
4 Burpee box jump
6 1-arm DB Thrusters
8 Toes to bar

Rest 2 min

AMRAP 8 min
4 Ball over shoulder
6 1-arm DB Hang clean and jerk
8 Box jump over

Rest 2 min

AMRAP 8 min
4 Pistols
6 Ball squats
8 DB Snatch

Söndag 18:e

”Filthy Fifty” (Cap 35 min)
50 Box jumps
50 Jumping pullups
50 KB Swings
50 Lunges
50 Knees to elbows
50 Push press
50 Back extensions/good mornings
50 Wallballs
50 Burpees
50 Double-unders