Vecka 13

Monday

In teams of two, share anyhow
AMRAP 28 min*
60 Burpees over DB
60 2xDB Power cleans
60 Push-ups
60 Cal row
60 Wallballs
*Every 7 min: 20 2xDB Devilpress + 23 2xDB Shoulder to overhead

 

Tuesday

AMQRAP 16 min
6 Back squats

For time (Cap 6 min)
21-15-9
1xDB Clusters
Pull-ups

 

Wednesday

EMOM 12 min
1) 4-12 HSPU
2) 30-60 Double-unders
3) 30 sec Plank

Rest 2 min

EMOM 12 min
1) 10 Ball over shoulder
2) 45-90 Double-unders
3) 10 Jumping lunges + 10 Air squats

 

Thursday

AMQRAP 11 min
3-6 Kipping knee raises
2 Power clean

3x AMRAP 3 min, 2 min rest between
4 Toes to bar/V-ups
6 DB Snatch

 

Friday

AMQRAP 9 min
3 Deadlifts

AMRAP 16 min
6 Pull-ups
12 Box step over
3 Ball to shoulder

 

Saturday + Sunday

Check Team + Weekend WOD

Vecka 12

Monday

In teams of two, share anyhow
AMRAP 25 min
2 Rounds of
20 Power cleans
30 Toes to bar

2 Rounds of
20 DB Clean and jerks
30 Squats

2 Rounds of
20 Slamball cleans
30 Push-ups

2 Rounds of
20 Squat Cleans
30 Chest to bar/Pull-ups

 

Tuesday

AMQRAP 12 min
20 sec Handstand hold/walk

5 Rounds for time (Cap 11 min)
12 Pull-ups
12 DB Hang snatches

 

Wednesday

AMQRAP 8 min
4 Deadlifts

AMRAP 16 min
25 Box jump overs
20 2xDB Hang cleans
15 2xDB Push press

 

Thursday

AMQRAP 18 min
4 Strict HSPU
8-12 Cross V-ups

AMRAP 6 min
2-4-6-8 etc…
KB Swings
KB Lunges

 

Friday

”DB Seven”
7 Rounds for time (Cap 35 min)
7 Push-ups
7 DB Thrusters
7 Knees to elbow
7 DB Deadlifts
7 Burpees
7 DB Hang snatch/KB Swings
7 Pull-ups

 

Saturday + Sunday

Check Team + Weekend WOD

Vecka 13

Monday

”Fight gone bad”
3 Rounds for reps
1 min Wall balls
1 min Sumo deadlift high pull
1 min Box-ups
1 min Push press
1 min cal Rowing
1 min rest

 

Tuesday

6-5-4-3-2-1-1-1 Back squats

For time (cap 6 min)
21-15-9
DB Clusters
Jumping pull-ups

 

Wednesday

AMQRAP 8 min
4-8 Push-ups

AMRAP 12 min
10 Ball to shoulder
15-45 Double-unders
20 Air squats

 

Thursday

2-2-2-2-2 Shoulder to overhead

3 Rounds of
AMRAP 3 min
4 Hanging leg raises
6 DB Snatch
rest 1 min

 

Friday

3-3-3-3-3 Deadlifts

AMRAP 10 min
3 Pull-ups
12 Box-overs
3 Ball to shoulder

Vecka 12

Monday

3-3-3-3 Power clean
2-2-2-2 Squat clean

For time (cap 7 min)
20 Slamball clean
30 Slamball squats
40 Push-ups

 

Tuesday

EMOM 5 min
10-20 sec Handstand hold

4 Rounds for reps
1 min Row
1 min Sled drag
1 min Box step-ups
1 min Rest

 

Wednesday

4-4-4-4 Sumo deadlifts

AMRAP 12 min
20 KB Swings
15 DB Push press
10 Burpees over objects

 

Thursday

AMQRAP 13 min
4 Strict HSPU
8-12 Cross V-ups

AMRAP 6 min
2-4-6-8…
Tuck-ups
DB Lunges

 

Friday

”The Seven”
7 Rounds for time (cap 30 min)
7 Box push-ups
7 DB Thrusters
7 Hanging knee raises
7 DB Deadlifts
7 Burpees
7 KB Swings
7 Ring rows

Vecka 11

Monday

2 Rounds of

AMRAP 5 min
15-30 Double-unders
8 Goblet squats

rest 1 min

AMRAP 5 min
15 cal Row
8 Push-ups

rest 1 min

 

Tuesday

AMQRAP 12 min
3 Shoulder to overhead

For time (cap 8 min)
21-15-9-3
Toes to rings
Walking lunges
Burpees

 

Wednesday

E4MOM 24 min
30 Squats
10-20 cal bike erg
10 Target burpees

 

Thursday

AMQRAP 10 min
3 Power snatch

AMRAP 10 min
12 Box jumps
1-2-3-4… Ball to shoulder
1-2-3-4… Pull-ups

 

Friday

For time (cap 22 min)
100 Wall balls
80 DB Cleans
60 Push-ups
40 Burpee box-overs
20 DB Lunges

Vecka 10

Monday

2-2-2-2-2-2 Front squats

AMRAP 7 min
20 Box jumps
20 DB Ground to overhead
20 Tuck-ups

 

Tuesday

AMQRAP 7 min
3-8 reps/10-20 sec Handstand push-ups/holds

AMRAP 13 min
12 Air squats
9 Burpee box-ups
6 Strict press
rest 30 sec

 

Wednesday

AMQRAP 12 min
3-8 Pull-ups
3 Snatches

”Isabel”
For time (cap 6 min)
30 Snatches

 

Thursday

AMRAP 12 min
15m DB Lunges
50 Double-unders

Rest 2 min

AMRAP 12 min
15 Burpees
500m Bike erg

 

Friday

”The Chief”
5 Rounds for reps
AMRAP 3 min
3 Power clean
6 Push-ups
9 Squats
Rest 1 min

Vecka 9

Monday

4 Sets of:
6 Strict pull-ups or 1-2 Rope climbs

E4MOM 16 min
15 Deadlifts
20-70 Double-unders
10-15 Burpees

 

Tuesday

4-4-4-4-4-4 Overhead or Front squats

5 Rounds for time (cap 8 min)
15 Box jump
15 DB Shoulder to overhead

 

Wednesday

”Cindy”
AMRAP 20 min
5 Pull-ups
10 Box push-ups
15 Air squats

 

Thursday

EMOM 8 min
a) 30 sec KB Front rack hold
b) 3-6 Strict toes to bar

AMRAP 12 min*
10 Ball to shoulder
10 Russian KB swings
10 Sprawls
* E3MOM: 10-15 cal Echo bike

 

Friday

CrossFit Open 23.3
(Scaled or Rx)

Vecka 8

Monday

5-5-5-5 Strict pull-ups

AMRAP 14 min
50 DB Push press
50 Burpees to plate
50 DB Snatch
50 Box jump-overs

 

Tuesday

3-3-3-3-3 Back squats

3 Rounds for time (cap 9 min)
50 Air squats
25 Hanging leg raises

 

Wednesday

EMOM 10 min
a) 4-8 Handstand push-ups
b) 30-45 sec Double-unders

For time (Cap 8 min)
18-15-12-9
Push press
Hang power clean

 

Thursday

EMOM 12 min
a) 30 sec Echo bike
b) 30 sec DB Lunges
c) 30 sec DB Hang clean and jerk

Rest 2 min

EMOM 12 min
a) 30 sec Row for meters
b) 30 sec Wallballs
c) 30 sec DB Hang snatch

 

Friday

CrossFit Open 23.2
(Scaled or Rx)

Vecka 7

Monday

6-6-6-6-6 Back squats

AMRAP 8 min
15-12-9
DB Lunges
DB Power cleans

 

Tuesday

”Bästa vänner”
AMRAP 20 min
35-50 cal Row
35 Wall balls
35 Burpees

 

Wednesday

AMQRAP 12 min
3-8 Strict pull-ups
3-8 Pike Handstand push-ups

AMRAP 8 min
8 Burpee box overs
16 DB Snatches

 

Thursday

AMQRAP 10 min
1 Power clean + 1 Front squat + 1 Shoulder to overhead

”Open 17.5”
10 Rounds for time (cap 12 min)
9 DB Thrusters
30 Single-unders

 

Friday

CrossFit Open 23.1
(Scaled or Rx)

Vecka 6

Monday

AMQRAP 12 min
2 Shoulder to overhead

AMRAP 8 min
5 Thrusters
3 Burpees over bar
1 Strict pull-up

 

Tuesday

AMRAP 20 min
1000m Bike erg
40m Bear crawl
30m DB Lunges
20 Hanging leg raises

 

Wednesday

AMQRAP 13 min
10-20 sec Handstand
4 DB Snatch
4 Box jumps

”Diane”
For time (cap 5 min)
21-15-9
Deadlifts
Push-ups

 

Thursday

5-5-5-5-5 Front squat

AMRAP 10 min
12 DB Hang clean and jerk
10 Air squats
8 Ring rows

 

Friday

EMOM 12 min
a) Wall balls
b) Double-unders

Rest 2 min

EMOM 12 min
a) cal Row
b) Burpees

Vecka 5

Monday

EMOM 10 min
2 Power snatch

3 Rounds
AMRAP 2 min
30 Double-unders
15 Plate/DB ground to overhead
Max Burpees to plate
Rest 2 min

 

Tuesday

5-5-5-5-5 Front squats

AMRAP 10 min*
10 DB Box step-ups
10 Push-ups
*EMOM: 2 Ball over shoulder

 

Wednesday

AMRAP 20 min
400-500m Row
40 DB Lunges
30 DB Snatches
20 Jumping pull-ups

 

Thursday

EMOM 14 min
a) 4-8 Handstand push-ups
b) 5-15 Toes to rings

For time (Cap 6 min)
21-15-9
Hang power cleans
Box jumps

 

Friday

3-3-3-3 Deadlifts

AMRAP 14 min
5 Pull-ups
8 Deadlifts
13 Burpees over bar
rest 1 min

Vecka 4

Monday

4-4-4-4 Deadlifts

”Bradshaw”
10 RFT (cap 15 min)
3 Handstand push-ups
6 Deadlifts
12 Jumping pull-ups
24 Double-unders

 

Tuesday

EMOM 24 min
a) 40 sec Row for meters
b) 30 sec Up and down plank/Handstand marching
c) 40 sec Echo bike for calories
d) 30 sec Hanging leg raises

 

Wednesday

AMQRAP 10 min
2 Cleans

5 Rounds for time (Cap 10 min)
16 DB Clean and jerk
8 Burpee box over

 

Thursday

3-3-2-2-1-1 Back squats

AMRAP 7 min
20 Wall balls
20 Sit-ups

 

Friday

AMQRAP 12 min
Max push-ups/dips
4 Ball to shoulder

AMRAP 3 min
6 Box jumps
10 DB Shoulder to overhead

Rest 1 min

AMRAP 3 min
6 DB Shoulder to overhead
10 Box jumps

Vecka 3

Monday

AMRAP 20 min
21-27 cal row
21 DB Front squats
15 DB Shoulder to overhead
9 Burpees
3 DB Turkish get-ups

 

Tuesday

EMOM 10 min
3 Power snatches

3 Rounds of:
AMRAP 2 min
Buy-in:
12 DB Hang snatches
10 Burpees over DB
Then,
Max rep Box jumps
Rest 1 min

 

Wednesday

AMQRAP 10 min
3-8 Strict pull-ups/Hanging leg raises
10-30 steps Handstand marching

For time (cap 10 min)
30-25-20-15-10 Wall balls
*15 Double-unders before every set of every movement

 

Thursday

AMQRAP 10 min
4 Back squats

AMRAP 10 min
8 DB Clean and jerk (L-arm)
12 Jumping lunges
8 DB Clean and jerk (R-arm)
12 Air squats

 

Friday

”Open 19.5”
For time (cap 20 min)
33-27-21-15-9
Thrusters
Jumping chest to bar pull-ups

Vecka 2

Monday

5-5-5-5-5 Back squats

AMRAP 10 min
7 Deadlifts
7 Hang power cleans
7 Thrusters

 

Tuesday

EMOM 10 min
a) 4-8 Hanging leg raises
b) 6-12 DB row

AMRAP 10 min
26 Double-unders
16 Tuck-ups
6 Burpees
30 sec rest

 

Wednesday

AMRAP 20 min
30-50 cal Row
40 Wall balls
30 KB Swings
20 DB Shoulder to overhead

 

Thursday

AMQRAP 12 min
2 Power cleans + 1 Hang clean + 2 Front squats

3 RFT (cap 7 min)
15 Deadlifts
15 Box jumps

 

Friday

”Jason”
For time (cap 20 min)
100-75-50-25 Air squats
5-10-15-20 Burpee pull-ups

Vecka 1

Monday

AMQRAP 8 min
3-8 Pull-ups

AMRAP 11 min
27 Cross single-unders
17 Tuck-ups
7 Burpees

 

Tuesday

6-5-4-3-2-2-2 Thrusters

For time (cap 8 min)
9-15-21
Burpee box-overs
DB Squat clean

 

Wednesday

AMQRAP 8 min
3 Box jumps
3-8 Push-ups/dips

E2MOM 12 min
AMRAP 90 sec
8-18 cal Row
Max DB Snatch

 

Thursday

AMRAP 22 min
30 Wall balls
30 Medball box step-overs
30m Bear crawl
30 Jumping pull-ups

 

Friday

No Basic WOD.

Vecka 52

Måndag

No Basic WOD

 

Tisdag

EMOM 25 min
a) 5-15 Hanging leg raises
b) 10-20 cal Echo bike
c) 5-15 Burpee box-overs
d) 10-20 cal Row
e) Rest

 

Onsdag

AMQRAP 14 min
1 Clean + 3 STOH

AMRAP 6 min
2-3-4… HSPU
4-6-8… Slamball over shoulder

 

Torsdag

AMQRAP 8 min
10 Pistols
5 Strict pull-ups

”Ellen”
3 RFT (cap 12 min)
20 Burpees
21 DB Snatches
12 DB Thrusters (2xDB)

 

Fredag

No Basic WOD

Vecka 51

Måndag

EMOM 10 min
a) 5 Ring rows
b) 10 Pistols

”2020 Games TTB/Lunge”
For time (cap 10 min)
30-20-10
Hanging leg raises
KB Front rack lunges

 

Tisdag

AMRAP 20 min
20 DB Ground to overhead
20 Burpee box-overs
20-40 cal Row

 

Onsdag

4-4-3-3-2-2-2 Clean

AMRAP 6 min
5 Burpees
10 DB Front squats
20 Double-unders

 

Torsdag

AMQRAP 12 min
3-8 Handstand push-ups
3 Box jumps

AMRAP 7 min
3-6-9…
Sumo deadlift high pull
DB Jerk

 

Fredag

No Basic WOD.

Vecka 50

Måndag

For time (cap 20 min)
30-20-10-20-30
Wall balls
Hanging leg raises
Burpees

 

Tisdag

3-3-3-3-3-3 Deadlifts

AMRAP 9 min
16 DB Hang snatches
16 Box-overs

 

Onsdag

E3MOM 24 min
a) AMRAP 2 min
Meters rowing

b) AMRAP 2 min
9 V-ups
6 Pistol squats
3 Strict pull-ups

 

Torsdag

AMQRAP 14 min
3 Shoulder to overhead

AMRAP 6 min
4 HSPU
8 KB swings
16 Double-unders

 

Fredag

E30s for 8 min
1 Power clean

”Open 17.2”
AMRAP 12 min
15m DB Front rack lunges
16 Hanging leg raises / Push-ups*
8 DB Cleans

*2 rounds of HLR, 2 rounds of Push-ups etc.

Vecka 49

Måndag

”Nate”
AMRAP 20 min
2 Strict pull-ups
4 Handstand push-ups
8 KB Swings

 

Tisdag

3-3-2-2-1-1-1 Shoulder to overhead

AMRAP 6 min
8 DB Front squats
8 DB Facing burpees over DB

 

Onsdag

”Fight club”
3 Rounds for reps
1 min Thrusters
1 min Power clean
1 min Box jump-overs
1 min Ring rows
1 min cal Echo bike
1 min Rest

 

Torsdag

5-5-5-5 Back squats

AMRAP 12 min
30 Lunges
20 Cross V-ups/Hanging leg raises
10 Burpee box-ups

 

Fredag

AMRAP 20 min
20-40 cal Row
30 DB Clean and jerks
30 Double-unders
30 KB swings

Vecka 48

Måndag

AMQRAP 10 min
2 Power snatch

For time (cap 10 min)
30-20-10
DB Snatch
Box jumps
Hanging leg raises

 

Tisdag

AMRAP 20 min
4 Wall walks
8 Jumping pull-ups
12 Lunges/Pistols
16 Double-unders

 

Onsdag

1-1-1-1-1-1 Front squats

AMRAP 8 min
1-2-3…
Slamball to shoulder
Burpee box-over

 

Torsdag

AMRAP 10 min
12-18 cal Row
18 DB Push press

rest 2 min

AMRAP 10 min
18 Double-unders
8 Burpee jumping pull-ups

 

Fredag

AMQRAP 14 min
1 Clean and jerk

For time (cap 5 min)
22-16-10
DB Power clean
DB Lunges

Vecka 47

Måndag

EMOM 10 min
a) 5-10 Ring rows
b) 10-20 sec Plank/Handstand hold

AMRAP 10 min
12 Burpees
9 DB Ground to overhead
6 Hanging leg raises

 

Tisdag

3-3-2-2-1-1-1 Back squats

AMRAP 7 min
8 DB Thruster
28 Single-unders

 

Onsdag

2-2-2-2-2-2 Power clean

AMRAP 8 min
6 Ball to shoulder
8 Burpee over ball
Rest 30 sec

 

Torsdag

”Blake”
4 RFT (Cap 20 min)
40m Overhead walking lunges
30 Box jumps
20 Wall balls
10 Handstand push-ups

 

Fredag

AMQRAP 6 min
3-6 Pull-ups

Every 4 min for 16 min
250-500m Row

Vecka 46

Måndag

AMRAP 20 min
10 HSPU
20 DB Box step-ups
30 DB Hang snatch
20-40 cal Row

 

Tisdag

3-3-3-3-3 Deadlifts

AMRAP 10 min
8 Box jumps
4 DB lunges
2 Devils press

 

Onsdag

EMOM 12 min
a) 5-10 Push-ups
b) 5-10 Hanging leg raises

Tabata
Target burpees
DB Thrusters

 

Torsdag

AMQRAP 12 min
3 Clean and jerk

AMRAP 7 min
20 Wall balls
40 DU

 

Fredag

AMQRAP 6 min
3-6 Pull-ups

AMRAP 14 min
3-6-9….
Burpees
KB swings
Hanging leg raises
*rest 30 sec after each set

Vecka 45

Måndag

EMOM 10 min
a) 4-12 Pistols
b) 3-6 Pull-ups

7 RFT (Cap 10 min)
7 Burpee box-ups
7 DB Thrusters
7 Hanging leg raises

 

Tisdag

3 Rounds for max reps
2 min calories Rowing
2 min Devils press
2 min calories Echo bike
2 min Rest

 

Onsdag

4-4-4-2-2-2 Deadlifts

21-15-9 (Cap 7 min)
Power clean
Hanging leg raises

 

Torsdag

AMRAP 20 min
30 sec Bear hug hold
12 DB Lunges
12 Push-ups
12 DB lunges

 

Fredag

2-2-2-2-2-2-2 Shoulder to overhead

AMRAP 7 min
5 Double-unders
5 DB Cleans
5 Burpees

Vecka 44

Måndag

3-3-3-3-3-3 Shoulder to overhead

AMRAP 8 min
8 Wall balls
8 DB facing burpees over DB
rest 20 sec

 

Tisdag

4-4-4-4-4 Deadlifts

”Annie”
For time (cap 10 min)
50-40-30-20-10
Double-unders
Sit-ups

 

Onsdag

AMQRAP 7 min
1-6 Rope climb/pull-ups

AMRAP 13 min
15-25 cal Rodd
25 Box jumps
25 DB Clean and jerk

 

Torsdag

AMQRAP 12 min
1 Hang clean + 2 Front squats

AMRAP 7 min
21 Air squats
9 Toes to bar

 

Fredag

EMOM 5 min
3-10 Push-ups/dips

3 Rounds for reps
1 min Power cleans
1 min cal Echo bike
1 min Thrusters
1 min Sumo deadlift high-pull
1 min Burpees
1 min Rest

Vecka 43

Måndag

”Open 20.2”
AMRAP 20 min
4 DB Thrusters
6 Hanging leg raises
12-24 Double-unders

 

Tisdag

AMQRAP 14 min
3 Hang clean

AMRAP 6 min
12 Burpee box-overs
6 Slamball to shoulder

 

Onsdag

EMOM 10 min
a) 20 sec Push-ups
b) 20 sec Strict pull-ups

AMRAP 10 min
8 DB Snatch
8 DB Lunges
16 Double-unders

 

Torsdag

AMRAP 22 min
40-60 cal row
40 DB Push press
40 Sumo deadlift high pull
40 Box jumps

 

Fredag

4-4-4-4-4 Front squats

2 Rounds of:
AMRAP 2 min
6 Burpees
6 Toes to rings

Rest 30 sec

AMRAP 2 min
6 Burpees
6 Wall balls

Rest 30 sec

Vecka 42

Måndag

3-3-3-3-3-3 Shoulder to overhead

For time (cap 8 min)
10-9-8-7-6-5-4-3-2-1
Deadlifts
Lateral burpee over bar

 

Tisdag

AMQRAP 13 min
3-6 Strict pull-ups
10-30 sec Handstand hold

AMRAP 6 min
35 Single-unders
9 DB Thrusters

 

Onsdag

AMRAP 20 min
15 Wall balls
10 DB Snatch
5 Wall walks/HSPU

 

Torsdag

5-4-3-2-1-1-1 Back squats

For time (cap 6 min)
21-15-9
Hanging knee raises
Burpee box-overs

 

Fredag

EMOM 5 min
3 Squat cleans

”Linda”
For time (cap 15 min)
10-9-8-7-6-5-4-3-2-1
Deadlifts
Push-ups
Squat cleans

Vecka 41

Måndag

AMQRAP 7 min
20-30s Handstand

15 RFT (cap 13 min)
3 Burpees
2 Ball to shoulder
1 Wall walks

 

Tisdag

AMRAP 10 min
18 Double-unders
9 Hanging leg raises

Rest 2 min

AMRAP 10 min
9-18 cal Row
9 KB Swings

 

Onsdag

AMQRAP 13 min
4 Deadlifts

AMRAP 7 min
8 Box jumps
4 Cleans

 

Torsdag

EMOM 10 min
a) 2-6 Strict pull-ups
b) 6-12 DB Lunges/Pistols

AMRAP 10 min
5m Sled pull
7 Burpees
11 DB Front squats

 

Fredag

1-1-1-1-1 Front squats

AMRAP 10 min
10 Box-overs
10 DB Clean and jerk
10 Sit-ups

Vecka 40

Måndag

EMOM 24 min
a) Meter row
b) Double-unders
c) Burpee slamball to shoulder
d) Rest

 

Tisdag

EMOM 10 min
a) 10-20 sec Handstand hold
b) 3-6 Strict hanging leg raises

AMRAP 9 min
11 Air squats
8 DB Push press
5 Ring rows

 

Onsdag

AMQRAP 8 min
Pistols

AMRAP 12 min
12 Wallballs
12 DB snatches
12 Burpees over DB
Rest 30 sec

 

Torsdag

AMQRAP 12 min
3 Power cleans

AMRAP 6 min
10 Deadlifts
5 Jumping pull-ups
5 Push-ups

Fredag

AMRAP 7 min
8 Burpees over bar
8 Front squats

Rest 1 min

AMRAP 7 min
8-18 cal Bike erg
8 Slamball to shoulders

Rest 1 min

AMRAP 7 min
8 Devils press
18 Air squats

Rest 1 min

Vecka 39

Måndag

AMRAP 20 min
15 Air squats
12 KB Swings
9 Burpees
*Every 4 min run 300-400m

 

Tisdag

3-3-3-3-3 Shoulder to overhead

“DT”
5 RFT (Cap 10 min)
12 Deadlift
9 Hang power clean
6 Shoulder to overhead

 

Onsdag

EMOM 15 min
a) 3-8 Push-ups
b) 8-12 Pistol squats
c) 1-2 Sled pulls

For time (Cap 5 min)
21-15-9
Jumping pull-ups
Box-overs

 

Torsdag

3-3-3-3-3-3 Front squat

AMRAP 7 min
8 DB Snatches
18 Double-unders

 

Fredag

EMOM 5 min
1-3 Cleans

”Open 14.4”
AMRAP 14 min
60 cal Row
50 Hanging knee raises
40 Wall balls
30 Cleans
20 Push-ups

Vecka 38

Måndag

AMQRAP 8 min
3-8 Pull-ups

AMRAP 12 min
11 Tuck-ups
8 Double-unders
5 Slamball to shoulder
Rest 20 sec

 

Tisdag

Back squat 2-2-2-2-2-2

Tabata
Push press
Burpees over object

 

Onsdag

AMRAP 24 min
50 cal Row
40 Box jumps
30 DB Hang snatches
20 Jumping pull-ups

 

Torsdag

EMOM 10 min
a) 10-20 sec Handstand hold
b) 3-6 Strict hanging leg raises

AMRAP 9 min
8 Push-ups
8 DB Lunges
8 Devils press
8 DB Lunges

 

Fredag

2-2-1-1-1-1 Cleans

For time (cap 10 min)
10-20-30-40 DB Snatches
15 Burpee box-overs

Vecka 37

Måndag

AMQRAP 8 min
6-12 Pistol squats

7 RFT (cap 12 min)
7 Hanging leg raises
7 Burpee over bar
7 Front squat

 

Tisdag

AMQRAP 12 min
1 Power clean + 1 Hang clean

AMRAP 7 min
4 Ball to shoulders
8 Box overs

 

Onsdag

AMRAP 10 min
200m Run
30 sec Pull-ups

Rest 2 min

AMRAP 10 min
250m Row
30 sec DB Clusters

 

Torsdag

4-4-4-4-4-4 Back squats

For time (cap 6 min)
15-12-9-6-3
Burpees over rope
Double-unders

 

Fredag

”Morrison”
For time (cap 25 min)
50-40-30-20-10
Wall balls
Box jumps
KB swings

Vecka 36

Måndag

AMRAP 20 min
3 Wall walks
9 DB Clean and jerk
18 Air squats

*Every 2 min perform 45 sec max cal on a rower

 

Tisdag

AMQRAP 12 min
3-8 Pull-ups
2-4 Slamball to shoulder

AMRAP 8 min
2-4-6-8…
Ring rows
Box jumps

 

Onsdag

3-3-3-3-3 Back squats

AMRAP 10 min
12 Lunges
8 Sit-ups
4 Push-ups

 

Torsdag

AMQRAP 10 min
2 Clean + 1 Shoulder to overhead

AMRAP 9 min
12 DB Power cleans
12 Double-unders
12 Burpees

 

Fredag

AMQRAP 8 min
3-8 HSPU / 10-20 sec Handstand

AMRAP 12 min
7 Hanging leg raises
14 Front squats
200m Run

Vecka 35

Måndag

2-2-2-2-2-2-2 Cleans

For time (cap 6 min)
9-15-21
Box jumps
2xDB Power cleans

 

Tisdag

AMRAP 20 min
8 Pull-ups
12 Wall balls
200m run / 200m row

 

Onsdag

AMQRAP 14 min
1-3 set of Double-unders
3-8 HSPU

AMRAP 5 min
4 Deadlifts
8 Burpees

 

Torsdag

EMOM 24 min
a) Sled pull
b) Med-ball clean
c) Burpee box overs
d) Rest

 

Fredag

3-3-3-3-3 Shoulder to overhead

AMRAP 8 min
6 DB Snatches
6 Hanging leg raises
1-2 Wall walks

Vecka 34

Måndag

AMQRAP 6 min
3-6 Strict pull-ups

”Open 17.4”
AMRAP 13 min
55 Deadlifts
55 Wall balls
55 KB Swings
55 Push-ups

 

Tisdag

3-3-2-2-1-1-1 Hang cleans

For time (cap 6 min)
25-15-10
DB Snatch
Box-overs

 

Onsdag

AMRAP 11 min
21/15 cal row
3-9 Wall walks

Rest 2 min

AMRAP 11 min
21 Double-unders
15 Burpees over rope
9 Slamball to shoulder

 

Torsdag

EMOM 8 min
a) 3-6 Ring rows
b) 3-8 Push-ups

AMRAP 12 min
20 KB swing
400m Run
8 Deadlifts

 

Fredag

5-4-3-2-1-1 Front squats

AMRAP 7 min
10-9-8-7-6-5-4-3-2-1
Burpee to rings/bar
Hanging leg raises

Vecka 33

Måndag

5-5-5-5-5 Back squats

AMRAP 9 min
2-4-6-8…
Sit-ups
DB Squat cleans
Double-unders

 

Tisdag

AMRAP 20 min
3 Rounds of
30 Box jumps
15 DB Clean and jerks
3 Rounds of
30 Lunges/pistols
10 DB Clean and jerks

 

Onsdag

3-3-2-2-1-1-1-1 Clean

For time (cap 5 min)
21-15-9
Thrusters
Burpees

 

Torsdag

AMQRAP 10 min
2-5 Strict pull-ups
10-30 sec Head-/handstand

AMRAP 11 min
2 Wall walks
200m Run
1 Sled pull

 

Fredag

3 Rounds for reps
AMRAP 2 min
Buy-in: 15 cal row
Push-ups

rest 2 min

AMRAP 2 min
Buy-in: 15 cal bike erg
Hanging leg raises

rest 2 min

Vecka 32

Måndag

AMQRAP 8 min
10-30 sec Handstand or 3-8 HSPU

AMRAP 12 min
200m Run
Max Hanging leg raises

 

Tisdag

EMOM 12 min
a) 4-10 One legged squats
b) 4-10 Push-ups

”Regionals 11.3”
For time (cap 6 min)
21-15-9
Deadlifts
Box jumps

 

Onsdag

AMRAP 20 min
8 Burpee box-overs
4 Pull-ups
2 Wall walks
*Every 2 min: Row 16/12 calories

 

Torsdag

3 Rounds for reps
1 min DB Thrusters
1 min Sled pulls
1 min DB Lunges
1 min Echo bike
1 min Slamball to shoulder
1 min Rest

 

Fredag

3-3-3-3-3 Power cleans

”Annie”
For time (cap 10 min)
50-40-30-20-10
Sit-ups
Double-unders

Vecka 31

Måndag

EMOM 12 min
a) 3-8 Push-ups
b) 3-8 Strict pull-ups
c) 20-40 sec Double-unders

For time (cap 6 min)
9-15-21
Box jumps
Power cleans

 

Tisdag

5-5-5-5-5 Back squats

AMRAP 10 min
8 Hanging leg raises
12 Wall balls
200m Run

 

Onsdag

3-3-2-2-1-1-1-1 Cleans

5 RFT (cap 5 min)
10 Burpees
5 Deadlifts

 

Torsdag

AMQRAP 12 min
3-8 HSPU or 10-30 sec Handstand
1 Sled pull

AMRAP 8 min
8 Front squats
8 Sit-ups

 

Fredag

AMRAP 10 min
3-6-9…
Double-unders
Burpees to hang

Rest 2 min

AMRAP 10 min
3-6-9…
cal Rowing
DB Hang snatches

Vecka 30

Måndag

AMQRAP 8 min
3-8 HSPU / 10-20 sec Handstand

3 RFT (cap 12 min)
400m run
30 Air squats
7 Deadlifts

 

Tisdag

EMOM 15 min
a) Strict Pull-ups
b) 30-40 sec Double-unders
c) 3-10 Push-ups

”100%”
For time (cap 5 min)
40 Box jump-overs
20 Slamball cleans

 

Onsdag

AMRAP 7 min
10/8 cal Bike erg
8 Pull-ups

Rest 1 min

AMRAP 7 min
10/8 cal Row
8 Front/Overhead squats

Rest 1 min

AMRAP 7 min
10 Burpees
8 Slamball to shoulder

Rest 1 min

 

Torsdag

5-4-3-2-1-1-1 Front squats

AMRAP 6 min
2 HSPU
4 DB facing burpees over DB
6 DB Cleans

 

Fredag

4-4-4-4-4 Power clean

AMRAP 9 min
18-15-12-9-6-3
Wall balls
Hanging leg raises

Vecka 29

Måndag

”Andi”
For time (cap 20 min)
100 Hang power snatches
100 Push presses
100 Sumo deadlift high pulls
100 Front squats

 

Tisdag

EMOM 10 min
A) 3-8 Pull-ups/Ring row
B) 5-10 Push-ups

AMRAP 10 min
5 Burpees
10 KB Swings
20 Double-unders

 

Onsdag

AMQRAP 8 min
3-8 HSPU / 10-20 sec Handstand

AMRAP 12 min
10 Slamball lunges
10 Ring rows/Jumping pull-ups
*Every 3 min perform 45 sec max cal on an Echo bike

 

Torsdag

”Roney”
4 RFT (cap 24 min)
200m run
11 Thrusters
200m run
11 Push Presses
200m run
11 Push-ups

 

Fredag

3-3-3-3-3 Back squats

2 Rounds for reps
AMRAP 2 min
6 Wallballs
6 Hanging leg raises

rest 1 min

AMRAP 2 min
6 Deadlifts
6 Pistol squats / Box jumps

rest 1 min

Vecka 28

Måndag

6-5-4-3-2-1 Deadlifts

AMRAP 8 min
12 DB Snatches
200m run

 

Tisdag

AMQRAP 8 min
3-8 HSPU / 10-20 sec Handstand

AMRAP 12 min
5 Slamball to shoulder
7 Box jump-overs
1-5 Wall walks
7 Box jump-overs

 

Onsdag

AMQRAP 13 min
2 Squat cleans

”Fran”
For time (cap 5 min)
21-15-9
Thrusters
Jumping pull-ups

Torsdag

AMRAP 10 min
20 Wall balls
20 Double-unders

Rest 2 min

AMRAP 10 min
20 cal row
20 Sit-ups

 

Fredag

AMQRAP 5 min
5 Push-ups

”Kevin Prior”
3 RFT (cap 15 min)
20 Hang power cleans
20 Hanging leg raises
400m run

Vecka 27

Måndag

5-5-5-5-5 Back squats

Tabata Ring rows
Tabata Sit-Ups/Tuck-ups
Tabata Air Squats

 

Tisdag

AMRAP 22 min
60 Double-unders
500m row
40 Box push-ups

 

Onsdag

AMQRAP 8 min
3-8 Pull-ups or Toes to bar

AMRAP 5 min
8 DB Squats
12 DB Hang snatches

Rest 2 min

AMRAP 5 min
16 DB Squats
24 DB Hang snatches

 

Torsdag

EMOM 8 min
1-2 Clean

AMRAP 12 min
10 Devils press
20 Sit-ups
400m Run

 

Fredag

AMQRAP 13 min
3-8 HSPU / 10-20 sec Handstand
1 length of sled pulls

For time (cap 5 min)
21-15-9
Target burpees
Wall balls

Vecka 26

Måndag

”Fight club”
3 Rounds for reps
1 min DB Thrusters
1 min DB Power Cleans
1 min Box-overs
1 min Jumping pull-ups
1 min Echo bike calories
1 min rest

 

Tisdag

AMQRAP 8 min
3-8 HSPU or 20 sec Handstand

AMRAP 12 min
10 Slamball to shoulder
20 Slamball lunges
30 Double-unders

 

Onsdag

8-6-4-2-2-2 Hang power clean

AMRAP 9 min
8 DB Hang snatches
200m run

 

Torsdag

EMOM 15 min
a) 1 set of Push-ups
b) 1 set of Sit-ups/Tuck-ups
c) 1 set of strict Pull-ups

For time (cap 6 min)
21-15-9
Thrusters
Burpees over object

 

Fredag

AMQRAP 5 min
4-8 One-legged squats

”Hammer”
5 RFT (cap 16 min)
5 Power cleans
10 Front squats
5 Jerks
20 Jumping pull-ups
90 sec Rest

Vecka 25

Måndag

AMQRAP 5 min
3-5 Strict pull-ups

”Nancy”
5 RFT (cap 15 min)
400m run
15 Overhead squats

 

Tisdag

4-4-4-4-4 Back squats

AMRAP 4 min
8 Wall balls
8 Box ups

Rest 1 min

AMRAP 4 min
8 Medball cleans
8 Burpee box ups

 

Onsdag

AMRAP 22 min
9 DB Ground to overheads
15 Hanging leg raises
21 cal Row
27 Double-unders

 

Torsdag

AMQRAP 9 min
3-8 HSPU

”DT”
5 RFT (cap 10 min)
12 Deadlifts
9 Hang power clean
6 Shoulder to overhead

 

Fredag

Midsommardagen

Vecka 24

Måndag

AMQRAP 12 min
1 Clean + 1 Hang clean

AMRAP 8 min
2-4-6…
DB Thrusters
Lateral burpees over DB
Sit-ups

 

Tisdag

AMRAP 22 min
16 Pull-ups
16 Box step-overs
400m run

 

Onsdag

3-3-3-3-3-3 Back squats

”Diane”
For time (cap 6 min)
21-15-9
Deadlifts
HSPU/Push-ups

 

Torsdag

EMOM 12 min
a) 3-6 Strict pull-ups
b) 3-10 Push-ups/Handstand

AMRAP 6 min
15 Hanging leg raises
5 Hang power clean
5 Front squats

 

Fredag

AMRAP 10 min
8 Double-unders
8 Wallballs

Rest 2 min

AMRAP 10 min
8 Burpee box up
8 Slamball to shoulder

 

Vecka 23

Måndag

Sveriges Nationaldag

 

Tisdag

AMQRAP 8 min
Pull-ups

AMRAP 12 min
50 DB Farmers hold walking lunges
30 Box push-ups
40 DB Front rack walking lunges
20 Push-ups
30 DB Overhead walking lunges
10 Handstand push-ups

 

Onsdag

AMQRAP 12 min
1 Clean + 1 Front squat

AMRAP 7 min
3 Pull-ups
6 DB snatches
6 Box jumps

 

Torsdag

At 00:00
For time (cap 9 min)
10-8-6-4-2
Hang power clean
Thrusters
Burpees over bar

At 12:00
For time (cap 9 min)
2000m row

 

Fredag

2-2-2-2 Deadlifts

AMRAP 12 min
7 Box jump over
7 Hanging leg raises
200m run

 

Vecka 22

Måndag

“Murph”
For time
1 mile run
50 Jumping pull-ups
100 Push-ups
150 Air squats
1 mile run

*Start and finish with run. Partition middle part anyhow

 

Tisdag

AMQRAP 12 min
2 Power clean + 2 Hang clean

AMRAP 8 min
6 DB Hang clean and jerk
6 DB Lunges
6 Burpees
Rest 30 sec

 

Onsdag

AMQRAP 9 min
3-8 HSPU

AMRAP 10 min
3-6-9…
Burpee box ups
Deadlifts
Sit-ups

 

Torsdag

AMRAP 22 min
48 Wall balls
36 cal Row
24 Hanging knee raises
12 Slamball to shoulder

 

Fredag

EMOM 10 min
a) 1-3 Rope climbs/3-5 strict pull-ups
b) 2-4 DB/KB Hang snatch

AMRAP 10 min
1-5 Wall walks
10 DB Snatches
10 Box jump overs

Vecka 21

Måndag

AMQRAP 12 min
3-8 Push-ups/HSPU

For time (cap 7 min)
10-9-8-7-6-5-4-3-2-1
DB Clean and jerks
Burpees

 

Tisdag

1-1-1-1-1-1 Front squats

AMRAP 9 min
15 Goblet squats
15 Jumping pull-ups
15 Double-unders

 

Onsdag

”Open 11.5”
AMRAP 20 min
5 Power cleans
10 Hanging leg raises
15 Wall balls

 

Torsdag

Kristi Himmelfärdsdag

 

Fredag

No Basic WOD

Vecka 20

Måndag

AMRAP 24 min
10 Wall balls
10 Hanging leg raises
Every 4 min: Alternating Row/Run 400-500m

 

Tisdag

EMOM 10 min
3-8 Strict pull-ups
3-12 Push-ups/dips

AMRAP 10 min
10 Box overs
12 DB Hang snatch
14 Air squats

 

Onsdag

AMRAP 20 min
4 Slamball to shoulder
8 Burpees
24 Double-unders

 

Torsdag

2-2-2-2-2 Front squats

”15.4”
AMRAP 8 min
3-6-9-12-15-18-21…
HSPU/Push-ups
3-3-3-6-6-6-9…
Power cleans

 

Fredag

EMOM 15 min
a) 3-6 Box jumps
b) 1-3 Rope climbs/Sled pulls
c) 20-30s KB front rack hold

For time (cap 5 min)
21-15-9
Jumping pull-ups
Burpees

Vecka 19

Måndag

3-3-2-2-1-1 Hang power clean

EMOM 9 min
a) Thrusters
b) Burpees over bar
c) Rest

 

Tisdag

AMQRAP 12 min
3-5 Strict pull-ups
20-30 sec Handstand

AMRAP 7 min
3-6-9…
Box jumps
Deadlifts

 

Onsdag

2 Rounds of

AMRAP 6 min
15 Pushups
15 cal row

rest 1 min

AMRAP 6 min
15 KB Lunges
15 Hanging leg raises/Sit-ups

rest 1 min

 

Torsdag

AMQRAP 10 min
10m Sled pull
10 Single leg squats

AMRAP 10 min
50 Double-unders
25 Wallballs

 

Fredag

3-3-3-3-3 Front squats

AMRAP 10 min
4 Wall walks
14 DB Snatch
400m run

Vecka 18

Måndag

4-4-4-4-4 Front squat

Tabata
Box jump overs
Slamball to shoulder

 

Tisdag

AMRAP 22 min
30-50 cal row
50 Sit-ups
50 Wallballs

 

Onsdag

AMQRAP 7 min
3-8 HSPU

“Helen”
3 RFT (cap 12 min)
400m run
21 KB swings
12 Pull-ups

 

Torsdag

2-2-2-2-2-2 Clean

AMRAP 8 min
12 DB Deadlifts
9 DB Hang clean
6 DB Shoulder to overhead
10 Burpees over DB
rest 30 sec

 

Fredag

EMOM 10 min
a) 4-12 Push-ups
b) 4-8 Strict pull-ups

AMRAP 10 min
8 Lunges
8 Box jumps
8 Hanging leg raises/sit-ups

Vecka 17

Måndag

AMQRAP 10 min
3 Push press

AMRAP 10 min
20 Box overs
10 DB Snatch
20m bear crawl/5 Wall walks

 

Tisdag

AMQRAP 7 min
3-8 Pull-ups

AMRAP 12 min
21-15-9
KB Swings
Wallballs
21-15-9
Double-unders
Lateral burpee over rope

 

Onsdag

AMRAP 10 min
8 HSPU
12-18 cal Row

Rest 1 min

AMRAP 10 min
8 Target burpees
8 Toes to rings

 

Torsdag

5-5-5-5 Front squats

Every 4 min for 12 min
2 Rounds of
10 Cleans
10 Front rack lunges

 

Fredag

EMOM 6 min
1 set of Handstand/Headstand

AMRAP 16 min
400m run
14 Weighted Box step over
8 Slamball to shoulder

Vecka 16

Måndag

Annandag påsk!

 

Tisdag

1-1-1-1-1-1 Back squat

AMRAP 8 min
Buy in: Run 400-800m
10 Hanging leg raises
10 DB Snatch

 

Onsdag

AMQRAP 8 min
3-8 HSPU

AMRAP 5 min
4 Burpee over slamball
6 Slamball to shoulder

Rest 1 min

AMRAP 5 min
4 Burpee over bar
6 Power clean

 

Torsdag

AMQRAP 10 min
3-8 Pull-ups
8 Pistol squats

3 Rounds
AMRAP 3 min
20 Box jumps
30 Sit-ups
Max DB Thruster

 

Fredag

AMRAP 24 min
3 Wall walks
12 DB Walking lunges
18 DB Hang snatch
18-24 cal Row

Vecka 15

Måndag

3 Rounds for max reps
1 min DB Thrusters
1 min Sled pulls
1 min Echo bike
1 min Slamball to shoulder
1 min Burpee to plates/box
1 min Rest

 

Tisdag

3-3-3-3-3-3 Clean

AMRAP 7 min
13 Double-unders
10 DB hang snatch
7 DB squats

 

Onsdag

2-2-2-2 Back squat

AMRAP 12 min
12 Wall balls
8 Burpee to plate
4 HSPU

 

Torsdag

AMQRAP 6 min
3-8 Pull-ups

AMRAP 15 min
400m Run
12 Power clean
9 Push-ups

 

Fredag

Långfredag, rest day!

Vecka 14

Måndag

2 Rounds of
AMRAP 5 min
3-6-9…
Push-ups/HSPU
cal row
AMRAP 5 min
3-6-9…
2xDB clean and push press
Sit-ups

 

Tisdag

”Kelly”
5 RFT (cap 25 min)
Run 400m
30 Box ups
30 Wall balls

 

Onsdag

AMQRAP 9 min
3-8 Pull-ups

AMRAP 10 min
12 DB Clean and jerk
8 Burpees over DBs

 

Torsdag

3-3-3-3-3 Back squat

AMRAP 9 min
8 Thrusters
6 Hanging leg raises
4 Ball to shoulder

 

Fredag

3-3-2-2-1-1-1-1 Clean

For time (cap 6 min)
21-15-9-3
Deadlift
Box jump

Vecka 13

Måndag

3-3-3-3-3 Deadlifts

AMRAP 9 min
30 Pull-ups
30 Sit-ups
30 Box ups
30 Burpees

 

Tisdag

AMQRAP 7 min
3-8 HSPU

AMRAP 12 min
16 Double-unders
12 Wallballs
8 Ball to shoulder

 

Onsdag

2 Rounds of
Tabata
Rowing for meters

Tabata
KB Swings

Tabata
Sit-ups

 

Torsdag

AMRAP 12 min
3-5 Strict pull-ups
15-30 sec Handstand

For time (cap 8 min)
10-9-8-7-6-5-4-3-2-1
DB thrusters
Burpee box ups

 

Fredag

4-4-4-4-4 Back squat

AMRAP 10 min
6 Push-ups
10 Pistol squats/lunges
16 DB Hang snatch

Vecka 12

Måndag

AMQRAP 7 min
3-8 HSPU

2 Rounds
AMRAP 2 min
cal Rowing

rest 1 min

AMRAP 2 min
4 Burpee box ups
6 Jumping pull-ups

rest 1 min

 

Tisdag

5-5-5-5-5 Back squat

27-21-15-9 (cap 10 min)
Wallballs
Power cleans

 

Onsdag

3-3-3-3-3-3 Clean

AMRAP 8 min
6 Ball to shoulder
6 Burpee no jumps
12 Double-unders

 

Torsdag

4 RFT (cap 17 min)
8-6-4-2
Hanging leg raises
KB Shoulder to overhead
KB Front squats
Rest 1 min

 

Fredag

In 15 min
Prepare for the quarterfinal workout

One of the Quarterfinal workouts scaled

 

Vecka 11

Måndag

5-5-5 Strict press

3 Rounds for reps
1 min Wall walks
1 min Power clean
1 min Burpees
1 min KB/DB Deadlifts
1 min Devils press

 

Tisdag

AMQRAP 6 min
3-8 Toes to bar/rings or V-ups

”Erin”
5 RFT (cap 14 min)
15 2xDB Split clean
21 Jumping pull-ups/ring rows

 

Onsdag

1-1-1-1-1-1 Front squats

AMRAP 6 min
4 Ball to shoulder
6 Box jumps

 

Torsdag

AMQRAP 8 min
10-30 sec Handstand

AMRAP 12 min
15 Double-unders
12 Sit-ups
9 KB Swings

 

Fredag

1-1-1-1-1-1 Clean and jerk

Every 5min for 10 min
Row 500m

Vecka 10

Måndag

2-2-2-2-2 Front squat

AMRAP 10 min
6 Hanging leg raises
8 DB Thruster Right arm
6 Hanging leg raises
8 DB Thrusters Left arm

 

Tisdag

3-3-2-2-1-1-1 Cleans

”Elizabeth”
For time (cap 7 min)
21-15-9
Clean
Push-ups/Ring dips

 

Onsdag

AMRAP 11 min
20 DB lunges
20 Double-unders

Rest 2 min

AMRAP 11 min
20 DB Clean and jerk
20/15 cal row

 

Torsdag

AMQRAP 12 min
1 set of Pistols
1 set of Rope climbs/strict pull-ups/handstand

AMRAP 8 min
3-6-9-12…
Burpee box ups
Jumping pull-ups/ring rows

 

Fredag

In 15 min
Prepare for the Open

Open 22.2 Scaled or Rx

Vecka 9

Måndag

3-3-2-2-1-1-1 Clean

For time (cap 5 min)
21-15-9
DB Hang snatches
Burpee box ups

 

Tisdag

3-3-3-3-3 Front squats

AMRAP 8 min
2-4-6-8…
Pull-ups
Push-ups
One legged squat (reps per leg)

 

Onsdag

Every 3 min for 24 min
a) AMRAP 2 min
Max cal row
Buy-in: 8-16 Burpees over rower

b) AMRAP 2 min
Max Double-unders
Buy-in: 16-24 Wallballs

 

Torsdag

AMQRAP 8 min
3-8 HSPU or 20-30 sec handstand

AMRAP 11 min
8 Devils press
16 Hanging leg raises
24 DB lunges

 

Fredag

In 15 min
Prepare for the Open

Open 22.2 Scaled or Rx

Vecka 8

Måndag

3-3-3-3-3 Jerk

AMRAP 10 min
12 Double-unders
10 DB Lunges
8 DB facing burpee over DB
Rest 30 sec

 

Tisdag

AMRAP 10 min
16 DB thruster
20/16 cal row

Rest 2 min

AMRAP 10 min
16 Wallballs
16 Hanging leg raises

 

Onsdag

AMQRAP 13 min
3-8 HSPU
4-10 Pistol Squats

AMRAP 6min
4 Burpee box over
8 DB/KB Snatch

 

Torsdag

4-4-4-4 Front squat

AMRAP 12 min
4 Strict pull-ups
8 DB Shoulder to overhead
16 DB Front squats

 

Fredag

In 15 min
Prepare for the Open

Open 22.1 Scaled or Rx

Vecka 7

Måndag

“Valentines special”

AMRAP 24 min
“Grace loves Karen”
5 Rounds
3 Clean and jerk
15 Wallballs

“Randy loves his DB”
35 DB snatch

“Cindy loves Annie”
5 Rounds
3 Ring rows
6 Box push-ups
12 Sit-ups
12 DU

 

Tisdag

AMQRAP 10 min
5 Back squat
1-2 set of Plank/Handstand

AMRAP 4 min
12 KB clean and push press
24 Lunges

rest 1 min

AMRAP 4 min
8 KB clean and push press
16 Lunges

 

Onsdag

EMOM 24 min
a) Row
b) Row
c) DB Burpee box ups
d) Double-unders

 

Torsdag

AMQRAP 7 min
3-8 Pull-ups

AMRAP 12 min
2-4-6
Slamball to shoulder
Wall walks/Shoulder taps in plank
8-10-12
Box jumps
KB Swings

 

Fredag

”18.2”
For time
1-2-3-4-5-6-7-8-9-10
DB squats
Bar facing burpees

”18.2a”
1RM clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

Vecka 6

Måndag

AMQRAP 8 min
3-8 HSPU

AMRAP 12 min
50 Double-unders
40 Air squats
30 Sit-ups
20 DB hang clean and jerk

 

Tisdag

”Open 16.1”
AMRAP 20 min
7,5m overhead walking lunge
8 Burpees over object
7,5m overhead walking lunge
8 Jumping chest to bar

 

Onsdag

2-2-2-2-2-2 Clean

AMRAP 7 min
6 Slamball to shoulder
6 Burpees over ball
Rest 20 sec

 

Torsdag

AMQRAP 7 min
3-8 Pull-ups

AMRAP 13 min
1 Wall walk
2 Clusters
4 Hanging leg raises
8 Box jump over

 

Fredag

1-1-1-1-1-1 Back squat

For time (Cap 7 min)
21-15-9-3
Wallballs
Deadlifts

Vecka 5

Måndag

AMQRAP 12 min
1 Clean and jerk

AMRAP 7 min
20 sec Double-unders
7 Front squats

 

Tisdag

AMQRAP 8 min
3-8 Pull-ups

AMRAP 12 min
8 Hanging leg raises
6 Devilspress

 

Onsdag

2-2-2-2 Back squat

AMRAP 12 min
4 Slamball to shoulder
8 DB Box step overs
*Every 2 min: 45 sec row

 

Torsdag

AMQRAP 5 min
3-5 Strict pull-ups

”Open 20.1”
10 RFT (cap 15 min)
8 Ground to overhead
10 Bar facing burpees

 

Fredag

AMQRAP 10 min
3-8 HSPU
1-3 set Double-unders

EMOM 8 min
30 sec KB swing/clean and jerk/snatch
30 sec Box jumps

Vecka 4

Måndag

AMQRAP 5 min
3-6 Strict pull-ups

“Sweet 16”
5 RFT (cap 16 min)
16 DB lunges
16 KB swings
16 Burpees
16 DB snatch

 

Tisdag

AMQRAP 8 min
3-8 HSPU or 10-30 sec Handstand

Every 2 min for 12 min
50 sec max cal row
2-6 Slamball to shoulder

 

Onsdag

3-3-3-3 Hang power clean

AMRAP 12 min
8 Hanging leg raises
10 DB hang clean and jerks
18 Double-unders

 

Torsdag

3-3-3-3-3 Back squats

2 Rounds, at 0:00 and 5:00
For time (cap 5 min)
15-12-9
Wallballs
Ring rows/Jumping pull-ups

 

Fredag

EMOM 20 min
45 sec KB Ground to overhead
45 sec Burpee
45 sec Sit-ups
45 sec Echo bike

Vecka 3

Måndag

4-4-4-4-4 Back squats

AMRAP 10 min
10-9-8-7…1
Sit-ups
DB Squats
10-9-8-7….1
Jumping pull-ups
DB Thrusters

 

Tisdag

EMOM 25 min
a) 3-6 Push-ups/HSPU
b) 60 sec Double-unders
c) 3-6 Devils press
d) 60 sec Slamball to shoulder
e) Rest

 

Onsdag

3 Rounds for max reps
AMRAP 90 sec
4 Wallballs
4 Burpee

Rest 30 sec

AMRAP 90 sec
Row for max meters

Rest 30 sec

AMRAP 90 sec
4 KB Swings
4 Jumping lunges

Rest 2 min

 

Torsdag

3-3-3-3-3 Power clean

AMRAP 11 min
3 Pull-ups
6-8-10… Box jump over
6-8-10… DB Clean and jerk

 

Fredag

AMQRAP 12 min
2 Deadlifts
3-8 HSPU / 20 sec Handstand

For time (Cap 7 min)
21-15-9
KB Hang to overhead
Goblet squat
Burpees over KB

Vecka 2

Måndag

5-5-5-5 Back squat

AMRAP 12 min
15 Sumo deadlift high pulls
12 Sit-ups/V-ups
9 Jumping pull-ups
Rest 1 min

 

Tisdag

3-3-3-3-3-3 Hang clean

3 Rounds for reps
1 min DB Thruster
1 min Double-unders
1 min KB Swings

 

Onsdag

AMQRAP 12 min
4-8 Pull-ups
8 Overhead lunges

For time (Cap 6 min)
21-15-9
Deadlifts
Burpees

 

Torsdag

AMRAP 20 min
20 Wallballs
15 Hanging leg raises
20/15 cal Row

 

Fredag

4-4-4-4 Push press

AMRAP 12 min
9 Box jumps
9 2xDB Clean and jerk
9 Burpee to hang

Vecka 1

Måndag

EMOM 7 min
1-3 Clean

”Kalsu”
For time (cap 12 min)
100 Thrusters
*EMOM 5 burpees

 

Tisdag

AMRAP 20 min
20 Hanging leg raises
15 Burpee box ups
10 Slamball to shoulder

 

Onsdag

AMQRAP 10 min
3-8 HSPU
1-5 set Double-unders

7 RFT (cap 8 min)
18 Double-unders
9 DB Squat clean

 

Torsdag

Trettondedag jul.

 

Fredag

EMOM 12 min
a) 3 Deadlifts
b) 3-6 Strict pull-ups

2 Rounds
AMRAP 3 min
10 Sit-ups
10 KB Clean
10 KB Lunges
Rest 1 min

Vecka 52

Måndag

Every 4 min for 24 min
a) AMRAP 2 min
20 Power cleans
Max burpees over bar

b) AMRAP 2 min
20 Push-ups
Max front/back squats

 

Tisdag

EMOM 5 min
3-8 Jerks

5 RFT (cap 15 min)
10 Strict pull-ups
20 Double-unders
10 DB hang split snatches
10 DB hang clean and jerks

 

Onsdag

1-1-1-1-1-1 Back squats

AMRAP 4 min
6 Box jumps
3 Devilspress

AMRAP 4 min
6 Burpee over ball
3 Slamball to shoulder

 

Torsdag

3 Rounds for reps
1 min Echo bike
1 min Sled pull
1 min Wallballs
1 min KB Swing/Hang clean
1 min Target burpees
1 min rest

 

Fredag

Nyårsafton

Vecka 51

Måndag

AMRAP 22 min
10 Push-ups/HSPU
30 Box jumps
10 Jumping pull-ups
30 Deadlifts

 

Tisdag

In 10 min
Build to a heavy load in:
1 Clean + 1 STOH + 1 Front squat + 1 STOH

AMRAP 9 min
8 DB Thrusters
6 Burpee over DBs
4 DB Hang power cleans

 

Onsdag

2-2-2-2-2 Back squats

AMRAP 10 min
3-6-9-12…
Sit-ups/Hanging leg raises
2-4-6-8…
Lunges
1-2-3-4…
Devilspress

 

Torsdag

God jul!

 

Fredag

Inga pass idag.

Vecka 50

Måndag

3-3-3-3-3 Back squats

For time (cap 12 min)
20 Devilspress
40 DB Thrusters
60 Hanging leg raises/Sit-ups
*Partition any way

 

Tisdag

3-3-2-2-1-1 Clean

AMRAP 7 min
1-4 Wall walks
4 DB snatch
4 Slamball to shoulder

 

Onsdag

EMOM 8 min
a) 6-10 DB/KB snatch
b) 6-10 DB/KB lunges

3 Rounds of
AMRAP 3 min
DB box step over
*Buy in:
22 Double-unders
22 Wallballs

Rest 1 min

 

Torsdag

”Fight Club”
3 Rounds, For Reps:
1:00 Thrusters
1:00 Power cleans
1:00 Box ups
1:00 Ring rows/Pull-ups
1:00 Bike erg
*Rest 1:00 Between Rounds

Fredag

EMOM 6 min
3-8 Push-ups/HSPU

At 00:00:
For time (cap 6 min)
21-15-9
Row
STOH

At 07:00:
For time (cap 6 min)
21-15-9
Burpees
Front squats

Vecka 49

Måndag

”Jay”
AMRAP 20 min
22 Air squats
12 Hanging leg raises
9 Burpees

 

Tisdag

EMOM 7 min
1-3 Power clean

Every 90 sec for 12 min
a) Row
b) 16 DB Snatch + Plank/Wall walk/Handstand

 

Onsdag

AMQRAP 10 min
5 Pull-ups
5 Push-ups

For time (cap 9 min)
40-30-20 DU
40-30-20 Sit-ups
20-15-10 Slamball to shoulder

 

Torsdag

4-4-4-4-4 Back squats

AMRAP 12 min
30 DB Lunges
30 Ring rows
30 DB Hang snatches
30 Burpees

 

Fredag

3-3-2-2-1-1 Jerks

AMRAP 7 min
7 KB swings
7 Box jumps
*EMOM: 1 Devilspress

Vecka 48

Måndag

AMQRAP 7 min
3-8 Pull-ups

”Open 17.5”
10 RFT (cap 12 min)
9 Thrusters
35 Double-unders

 

Tisdag

5-5-5-5-5 Back squats

AMRAP 4 min
12 DB Hang clean
9 DB Shoulder to overhead
6 Burpee box ups

Rest 2 min

AMRAP 4 min
4 DB Hang clean
3 DB Shoulder to overhead
2 Burpee box ups

 

Onsdag

”The Chief”
5 Rounds of
AMRAP 3 min
3 Power cleans
6 Box push-ups
9 Air squats

Rest 1 min

 

Torsdag

EMOM 6 min
a) 10-20 cal Bike Erg
b) 20-40 sec Plank taps/Wall walks

Rest 2 min

EMOM 6 min
a) 8-15 Box jump over
b) 20-40 sec Ring rows

Rest 2 min

EMOM 6 min
a) 12-18 DB snatch
b) 20-40 sec Sit-ups/V-ups

 

Fredag

EMOM 6 min
1-3 Clean

For time (Cap 14 min)
9-12-15-18-21-18-12-9
Wallballs
Situps

Vecka 47

Måndag

AMQRAP 7 min
3-8 HSPU

AMRAP 12 min
12 Double-unders
8 Sit-ups
4 DB Clusters

 

Tisdag

3 Rounds for reps
1 min Burpee box ups
1 min Sled pulls
1 min Air squats
1 min Jumping pull-ups
1 min Slamball to shoulder
1 min rest

 

Onsdag

1-1-1-1-1-1 Front squat

For time (Cap 7 min)
21-15-9
Devilspress
DB Thrusters

 

Torsdag

2-2-2-2 Jerks

AMRAP 12 min
20 Box jumps
20 DB Hang clean and jerk
20 cal Row

 

Fredag

”11.5”
AMRAP 20 min
5 Power cleans
10 Hanging leg raises
15 Wall balls

Vecka 46

Måndag

3-3-2-2-1-1 Cleans

For time (Cap 8 min)
21-15-9 DB Front squat
21-15-9 DB Shoulder to overhead
5-4-3 Wall walks

 

Tisdag

AMQRAP 7 min
3-8 Push-ups

”Open 17.2”
AMRAP 12 min
15m DB Lunges
16 Hanging leg raises / 16 Ring rows*
8 DB Cleans
*Alternating movements every other rounds

 

Onsdag

AMRAP 20 min
25 Devilspress
50 Box overs
750m Row
100 sec Plank/Handstand

 

Torsdag

AMQRAP 8 min
3-8 Pull-ups

EMOM 12 min
a) Double-unders
b) 4 Slamball to shoulder + Burpees

 

Fredag

2-2-2-2-2 Front squat

AMRAP 10 min
10 Sit-ups
10 Wallballs
10 DB Hang snatch

 

Vecka 45

Måndag

3-3-3-3-3 Front squat

2 Rounds of
AMRAP 4 min
8 DB Lunges
4 Jumping pull-ups
rest 2 min

 

Tisdag

AMQRAP 10 min
6 Box step downs/pistols
3-6 Push-ups

”Annie”
For time (cap 10 min)
50-40-30-20-10
Sit-ups
Double-unders

 

Onsdag

2-2-2-2-2-2 Clean

AMRAP 8 min
3 Deadlift
3 Clean
6 Burpees over object

 

Torsdag

AMQRAP 6 min
3-6 Strict pull-ups

AMRAP 16 min
50 Box ups
40 KB Swing
30 DB Shoulder to overhead
20 cal Echo bike

 

Fredag

AMRAP 6 min
8 Cal row
6 DB Thrusters

Rest 2 min

AMRAP 6 min
8 Wallballs
6 Hanging knee raises

Rest 2 min

AMRAP 6 min
8m Sled pull
6 Burpees

 

Vecka 44

Måndag

3-3-3-3 Jerks

For time (cap 12 min)
40-30-20-10
Wallballs
Hanging leg raises

 

Tisdag

4-4-4-4-4 Front squat

AMRAP 8 min
8-12-16-20… DB Snatch
20 Double-unders

 

Onsdag

AMQRAP 5 min
3-5 Strict pull-ups

3 Rounds for reps
1 min KB Lunges
1 min KB Clean and push press
1 min Sled pulls
1 min KB Front squats
1 min Burpee box ups
1 min rest

 

Torsdag

AMQRAP 8 min
3-8 HSPU

AMRAP 6 min
3-6-9…
cal Row
Box push-ups
AMRAP 6 min
3-6-9…
Sit-ups
DB power cleans

 

Fredag

”Grace”
For time (cap 5 min)
30 Clean and jerks

3-3-3-3-3-3 Deadlifts

Vecka 43

Måndag

2-2-2-2-2-2 Cleans

AMRAP 8 min
10 Ball facing burpees over ball
10 Slamball to shoulder
20 Squats

 

Tisdag

AMQRAP 8 min
3-8 Pull-ups

AMRAP 12 min
20 Box ups
30 Deadlifts
40 Wallballs

 

Onsdag

AMQRAP 10 min
3-5 Push-ups
4-8 KB Clean and jerk

For time (Cap 8 min)
30-20-10
DB Lunges
Hanging leg raises

 

Torsdag

2 Rounds for reps
90 sec cal Row
90 sec Burpees
rest 2 min
90 sec Burpees
90 sec cal Row
rest 2 min

 

Fredag

5-5-5-5 Front squats

AMRAP 13 min
9 Sit-ups
12 DB box step ups
15 Double unders

Vecka 42

Måndag

”Open 20.2”
AMRAP 20 min
4 DB Thrusters
6 Hanging leg raises
24 Double-unders

 

Tisdag

3-3-3-3 Clean

AMRAP 12 min
12 Power clean
8 Burpee box ups
12 Pull-ups
8 Burpee box ups

 

Onsdag

1-1-1-1-1-1 Back squat

AMRAP 8 min
25 Wallballs
25 KB High pulls

 

Torsdag

AMQRAP 8 min
3-8 Pull-ups / Toes to bar

For time (cap 12 min)
21-18-15-12-9-6-3
Slamball to shoulder
DB Push press

 

Fredag

EMOM 5 min
10-30 sec Plank or handstand hold

”Open 11.2”
AMRAP 15 min
9 Deadlifts
12 Box push-ups
15 Box ups

Vecka 41

Måndag

AMQRAP 5 min
3-8 Push-ups

AMRAP 15 min
10 Burpee
15 Hanging leg raises
20 DB Snatch

 

Tisdag

2-2-2-2-2-2 Back squat

AMRAP 8 min
2-4-6-8… Ring row
4-8-12-16… DB Lunges

 

Onsdag

For time
2000m row

AMQRAP 10 min
1-3 set Double-unders
4-8 KB Snatch/Clean and jerk

 

Torsdag

AMRAP 9 min
12 Sit-ups
12 Goblet squats

rest 2 min

AMRAP 9 min
12 Wallballs
12 Box overs

 

Fredag

3-3-2-2-1-1 Hang clean

AMRAP 9 min
15 burpee over DB
12 DB Hang power clean
9 DB Push press

Vecka 40

Måndag

3-3-3-3-3 Jerk

AMRAP 9 min
18 Wallballs
14 Box overs
10 DB Snatch

 

Tisdag

AMQRAP 12 min
3-8 Pull-ups
3-5 Push-ups

AMRAP 7 min
5 DB Power clean
8 DB Lunges
11 Double-unders

 

Onsdag

”Tommy Mac”
2 Rounds For Time (cap 20 min)
12 Burpees
12 Thrusters
12 Burpees
12 Power snatch
12 Burpees
12 Push jerks
12 Burpees
12 Hang squat clean
12 Burpees
12 Overhead/Front squat

 

Torsdag

3-3-3-3-3-3 Back squat

For time (cap 6 min)
21-15-9
Box jump
Slamball to shoulder and overhead

 

Fredag

AMQRAP 7 min
3-8 HSPU

Every 2 min for 12 min
a) Rowing

b) AMRAP
8 DB Snatch
8 Burpees over DB

Vecka 39

Måndag

2 Rounds of
AMRAP 5 min
15 Wallballs
9 Hanging knee raises
rest 1 min

AMRAP 5 min
15 DB hang snatch
9 Burpee over DB
rest 1 min

 

Tisdag

4-4-4-4-4 Back squat

AMRAP 10 min
3 Devilspress
6 DB Push press
15 DU

 

Onsdag

AMQRAP 10 min
3-8 HSPU
3-6 Ring pull-ups

AMRAP 10 min
500m row
30 DB Box step ups
20 KB Swings

 

Torsdag

3-3-2-2-1-1-1 Clean

AMRAP 6 min
2-4-6-8…
DB Thruster
DB Snatch

 

Fredag

AMRAP 20 min
9 Burpees over bar
15 Deadlifts
21 Sit-ups
400m run

Vecka 38

Måndag

5-5-5-5-5 Back squat

AMRAP 8 min
3-6-9…
KB Deadlifts
Burpee box ups

 

Tisdag

”Cindy”
AMRAP 20 min
5 Pull-ups
10 Box push-ups
15 Squats

 

Onsdag

3-3-3-3-3-3 Cleans

AMRAP 7 min
15 Double-unders
9 Burpees

 

Torsdag

5-5-5 Strict press

AMRAP 15 min
400m run
12 Thrusters
12 Ring rows

 

Fredag

AMQRAP 8 min
3-8 Push-ups/HSPU

AMRAP 12 min
15 Wallballs
3 Slamball to shoulder

Vecka 37

Måndag

AMRAP 20 min
50 Calories on rower
50 Sit-ups
50 Deadlift
50 Wallballs

 

Tisdag

2-2-2-2-2 Hang clean and jerk

AMRAP 9 min
200m run
20 DB lunges
2 Slamball to shoulder

 

Onsdag

AMQRAP 5 min
2-5 strict pull-ups

”Hope”
3 Rounds for reps:
1 min Burpees
1 min DB Snatch
1 min Box jump
1 min DB Thruster
1 min Ring rows

 

Torsdag

AMQRAP 8 min
3-8 Push-ups/HSPU

AMRAP 12 min
15 Double-unders
20 Box step ups
25 KB Swing

 

Fredag

1-1-1-1-1-1 Front squat

AMRAP 7 min
1-2-3-4…
Burpees
DB hang clean
DB Shoulder to overhead

Vecka 36

Måndag

3-3-2-2-1-1 Clean and jerk

AMRAP 7 min
15 DU
5 DB Clean
5 DB Front squat
5 DB Push press

 

Tisdag

AMQRAP 8 min
20 sec Head/Handstand

”Joker”
For time (cap 11 min)
1-2…9-10 Hanging leg raises
10-9…2-1 Deadlifts

 

Onsdag

AMRAP 10 min
15 Burpee to plate
8 Slamball to shoulder

rest 2 min

AMRAP 10 min
15/10 cal Row
8 Devilspress

 

Torsdag

AMQRAP 12 min
3-8 Push-ups/HSPU
3 Box jumps

3 Rounds for time (cap 7 min)
200m run
12 Thrusters

 

Fredag

2-2-2-2 Back squat

AMRAP 12
12 Hang DB snatch
8 DB Box overs
4 Strict pull-ups

Vecka 35

Måndag

3-3-3-3-3 Front squats

”Basic WOD”
AMRAP 12 min
10 KB deadlifts
8 Ring row
6 Push-ups

 

Tisdag

AMQRAP 9 min
20 sec plank/handstand
3 Box jumps

For time (cap 10 min)
50 DB Cleans
50 Sit-ups
50 Box step ups
50 DB Thrusters

 

Onsdag

2-2-2-2-2-2 Clean and jerk

AMRAP 7 min
7 Burpees
7 Air squat
7 Double-unders

 

Torsdag

AMRAP 20 min
250-350m row
20 Hanging leg raises
15 Slamball to shoulder
rest 2 min

 

Fredag

AMQRAP 12 min
3-8 Pull-ups
3-8 Push-ups/HSPU

For time (cap 6 min)
21-15-9
Burpee to plate
DB thruster

Vecka 34

Måndag

AMQRAP 12 min
3-8 Pull-ups
3-8 Push-ups/HSPU

AMRAP 6 min
Buy-in: 30-50 Wallballs
Power cleans

 

Tisdag

AMRAP 22 min
600m run
30 DB snatch
600m row
30 DB lunges

 

Onsdag

4-4-4-4 Front squat
3-3-3 Push press

For time (cap 7 min)
9-15-21
Burpee box up
Jumping pull-ups

 

Torsdag

3-3-3-3-3-3 Cleans

AMRAP 9 min
6 DB power clean
6 DB Push-ups
16 DU

 

Fredag

AMQRAP 7 min
20 sec Plank/Handstand

AMRAP 5 min
6 Wallballs
6 Hanging leg raises

rest 2 min

AMRAP 5 min
6 DB snatch
6 Medball clean

Vecka 33

Måndag

AMRAP 22 min
1 Round:
800m run
18 KB Swings
36 Wallballs
2 Rounds:
400m run
9 KB Swings
18 Wallballs
As many rounds as possible:
200m run
6 KB Swings
12 Wallballs

 

Tisdag

3-3-3-3-3-3 Jerks

”Grettel”
10 Rounds for time (cap 6 min)
3 Clean
3 Burpee over bar

 

Onsdag

AMQRAP 9 min
20 sec Plank/Handstand
2-4 Slamball to shoulder

AMRAP 12 min
20 Push-ups
20 Ring rows
40 Lunges

 

Torsdag

5-5-5-5-5 Back squat

AMRAP 10 min
16 Sit-ups
16 Double-unders
6 Devilspress

 

Fredag

AMRAP 20 min
50 Box up
40 DB Snatch
30 cal Row

Vecka 32

Måndag

5-4-3-3-3 Thruster

EMOM 12 min
a) 3-10 Strict ring row/pull-ups
b) 40 sec Burpee box ups
c) 40 sec calories on the rower

 

Tisdag

3-3-2-2-1-1-1 Cleans

”Diane”
For time (cap 6 min)
21-15-9
Deadlifts
Push-ups/DB push press

 

Onsdag

AMRAP 22 min
400m run
10 Wallballs
Max hanging leg raises
400m run
10 Hanging leg raises
Max wallballs

 

Torsdag

AMQRAP 6 min
10-20 sec Plank/Handstand

AMRAP 14 min
20 Double-unders
20 DB hang snatch
50m Slamball carry

 

Fredag

4-4-4-4 Deadlifts
5-5-5 Strict press

AMRAP 7 min
15 Jumpig pull-ups
10 Front squat

Vecka 31

Måndag

3-3-3-3-3 Cleans

AMRAP 10 min
8 Burpees
8 DB squat cleans
rest 30 sec

 

Tisdag

AMQRAP 6 min
10-20 sec Plank/Handstand

AMRAP 15 min
Buy-in: 600-1000m run
1 Sled pull/rope climb
7 DB push press per arm
15 Air squat

 

Onsdag

AMQRAP 8 min
3-8 Pull-ups

3 Rounds for reps
2 min
calories on the rower
2 min
10 Double-unders
10 Sit-ups/Hanging leg raises

 

Torsdag

1-1-1-1-1-1 Back squat

For time (cap 7 min)
21-15-9-6-3
Box overs
Push-ups/HSPU

Fredag

AMQRAP 8 min
2-4 DB snatch or Slamball to shoulder

AMRAP 12 min
3 Devilspress
6 Lunges
9 Wallballs

Vecka 30

Måndag

4-4-4-4 Deadlifts

5 Rounds for time (cap 10 min)
15 Wallballs
15 Power clean

 

Tisdag

3-3-3-3-3-3 Jerks

AMRAP 7 min
6 DB Front squat
6 Box overs
6 Push-ups

 

Onsdag

AMRAP 20 min
6 Slamball to shoulder
16 Pull-ups
600m run

 

Torsdag

AMQRAP 10 min
3-8 HSPU
2-4 DB snatch

AMRAP 9 min
6 Burpees
9 Sit-ups
12 Double-unders

 

Fredag

2-2-2-2-2 Back squat

2 Rounds
500/400m row
rest 1:1 or more

Vecka 29

Måndag

3 Rounds for reps
1 min Box jumps
1 min Ring rows
1 min Wallballs
1 min Row
1 min Burpees
1 min rest

 

Tisdag

AMQRAP 12 min
5 KB/DB Deadlifts
3-8 HSPU / 20 sec Handstand

AMRAP 8 min
10 DB lunges
10 DB hang clean n jerk
15 DU

 

Onsdag

3-3-3-3-3 Back squat

EMOM 10 min
a) 40 sec Slamball to shoulder
b) 40 sec Sit-ups/Hanging leg raises

 

Torsdag

2-2-2-2-2 Hang clean
3-3-3 Clean pulls

AMRAP 5 min
1-2-3-4-5…
Jumping pull-ups
Burpee to plate

 

Fredag

4-4-4 Strict press

”Nancy”
5 Rounds for time (cap 15 min)
400m run
15 Front/overhead squat

Vecka 28

Måndag

AMQRAP 8 min
3-8 Pull-ups
3-8 Pistols/Box jumps

AMRAP 5 min
4 Wallballs
8 DB snatch
rest 90 sec
AMRAP 5 min
4 Burpees
8 DB STOH

 

Tisdag

4-4-4-4 Back squat

AMRAP 12 min
200m run
12 Hanging leg raises
8 DB Thrusters

 

Onsdag

3-3-3-3-3 Hang cleans

AMRAP 8 min
6 Slamball to shoulder
6 Box step overs
6 Push-ups/HSPU

 

Torsdag

4-4-4-4 Push press
3-3-3-3 Deadlift

For time (cap 5 min)
21-15-9
Power clean
Double-unders

 

Fredag

2 sets of
150-250m row for time

AMRAP 18 min
18/12 cal row
15 Box jumps
12 Shoulder to overhead
9 Hanging leg raises

Vecka 27

Måndag

5-5-5-5 Back squat

”Ellen”
3 Rounds for Time (cap 12 min)
20 Burpees
21 DB Snatches
12 DB Thrusters

 

Tisdag

AMRAP 20 min
400m run
15 Ring row/pull-ups
9 Deadlifts
400m run
15 Push-ups/HSPU
9 Deadlifts

 

Onsdag

AMQRAP 9 min
10-20 sec Plank/Handstand
8 Box step downs/Pistol squats

Every 4 min for 12 min, each round for time
9-6-3
Slamball to shoulder
Burpee box jumps

Torsdag

AMRAP 10 min
15/10 cal row
10 Hanging leg raises

1 min rest

AMRAP 10 min
30 Double-unders
15 Medball cleans

 

Fredag

3-3-2-2-1-1-1 Clean

For time (cap 6 min)
30-20-10
Lunges
Push-ups

Vecka 26

Måndag

EMOM 5 min
Handstand/HSPU

”Mikko in the woods”
AMRAP 15 min
5 KB Clean and jerk
20 Lunges
10 Jumping pull-ups

 

Tisdag

2-2-2-2-2 Cleans

AMRAP 10 min
12 DB Shoulder to overhead
200m run
12 Hanging leg raises

 

Onsdag

AMQRAP 9 min
3-8 Pull-ups
3 Box jumps

AMRAP 10 min
10 Wallballs
10 DB Snatch
*Every 2 min: 15/10 cal row

Torsdag

1-1-1-1 Front squat
1-1-1-1 Push press

AMRAP 6 min
1-2-3-4…
Slamball to shoulder
2-4-6-8…
Double-unders

 

Fredag

”Ship”
9 Rounds for time (cap 20 min)
7 Squat Clean
8 Burpee Box Jump

Vecka 25

Måndag

3-3-3-3 Clean
3-3 Clean deadlifts

AMRAP 10 min
200m run
5 Slamball to shoulder
20m slamball carry

 

Tisdag

AMQRAP 7 min
20 sec Plank/Handstand

AMRAP 13 min
11 Sit-ups
9 Goblet squats
7 Push-ups
5 Shoulder to overhead

 

Onsdag

2-2-2-2-2 Front squat
5-5-5 Strict pull-ups

10 Rounds for time (cap 5 min)
6 DB Snatches
3 Burpees over DB

 

Torsdag

”Fight gone bad”
3 Rounds for total reps:
1 Min Wallballs
1 Min Sumo Deadlift High-Pulls
1 Min Box Jumps
1 Min Push Press
1 Min Row
1 Min Rest

 

Fredag

Midsommarafton

Vecka 24

Måndag

AMQRAP 10 min
3-8 Push-ups
3-8 Pull-ups

AMRAP 10 min
35-25-15
KB High pulls
Double-unders
Sit-ups

 

Tisdag

3-3-3-3-3 Hang clean
3-3-3 Clean pulls

AMRAP 5 min
7 Wallballs
7 Burpees

 

Onsdag

Every 4 min for 24 min
a)
500/400m row
8 DB box step overs
b)
600/400m run
8 Slamball to shoulder

 

Torsdag

3-3-3-3 Front squats
3-3-3 Push press

”Open 13.4”
AMRAP 7 min
3-6-9-12-15..
DB clean and jerk
Hanging leg raises

 

Fredag

AMQRAP 12 min
3-5 Strict pull-ups
1-4 Box jumps
1-4 Slamball to shoulder

For time (cap 8 min)
21-15-9
Deadlift
Box jumps
Push-ups

Vecka 23

Måndag

4-4-4-4 Front squat
4-4-4-4 Push press

AMRAP 7 min
20 Double-unders
2 Devilspress
6 DB burpees deadlifts06

 

Tisdag

5-5-5-5 Power cleans

”Open 14.4”
AMRAP 14 min
60/40 cal row
50 Hanging leg raises
40 Wallballs
30 Cleans

 

Onsdag

AMQRAP 12 min
8 Box step downs/Pistols
10-20 sec ring row/chin-over-bar hold

AMRAP 8 min
8-10-12… Burpee box jumps
16-20-24… DB Snatch

 

Torsdag

5-5-5-3-3-3 Deadlifts

AMRAP 9 min
3 Push-ups/HSPU
6 KB Swings
9 Goblet/Overhead squat

 

Fredag

AMRAP 20 min
400m Run
50m Slamball carry
20 Ring rows/pull-ups

Vecka 22

Måndag

”Murph”
For time (cap 40 min)
1 mile run
100 Ring rows
200 Box push-ups
300 Air squats
1 mile run

 

Tisdag

3-3-3-2-2-2 Clean and jerks

AMRAP 7 min
13 KB Swings
10 Box step ups
7 Hanging leg raises

 

Onsdag

4 sets of
4 Front squats
20 sec Plank/Handstand

AMRAP 8 min
30 Double-unders
10 Slamball clean

 

Torsdag

AMRAP 20 min
20-30m Suitcase carry
10m Lunges
Max push-ups

*every 4 min: row 500/400m

 

Fredag

AMQRAP 9 min
3-5 Strict pull-ups
3-8 Strict DB press

AMRAP 11 min
5 Deadlift
11 Burpee over objekt
17 Wallballs

Vecka 21

Måndag

5-5-5-5 Front squat
5-5-5-5 Push press

AMRAP 5 min
21-15-9
DB Snatch
Lateral burpees over DB

 

Tisdag

EMOM 6 min
a) 4-8 Strict ring row/pull-ups
b) 30 sec plank/handstand

AMRAP 15 min
400m run
7 Hanging leg raises
10 DB Box step overs

 

Onsdag

2-2-2-2-2 Hang cleans
4-4-4 Clean pulls

AMRAP 6 min
8 DB thrusters
50 Double-unders

 

Torsdag

AMQRAP 9 min
3-8 Push-ups/HSPU
15 sec Hollow hold/V-ups

EMOM 12 min
a) cal row
b) KB FR walking lunges

 

Fredag

”Morrison”
For time (cap 25 min)
50-40-30-20-10
Wallballs
Box jump
KB Swings

Vecka 20

Måndag

”Seven”
7 RFT (cap 25 min)
7 Push-Ups/HSPU
7 DB Thrusters
7 Hanging knee raises/Knees-to-Elbows
7 Deadlifts
7 Burpees
7 KB Swings
7 Ring row/Pull-ups

 

Tisdag

AMQRAP 12 min
Sled pulls
Box step downs / Pistols

AMRAP 9 min
Wallballs
*Every 3 min: 200-400m run

 

Onsdag

AMQRAP 10 min
3-5 Strict pull-ups
20 sec Plank/Handstand

Every 2 min for 10 min
a) Row
b) 1 min Farmers carry + 1 min Push-ups

 

Torsdag

3-3-3-3 Cleans
5-5-5 Strict press

AMRAP 6 min
5 Hanging leg raises
7 Box jumps

 

Fredag

CrossFit PairUp Throwdown workout (individually or in teams of two)

Vecka 19

Måndag

3-3-2-2-1-1-1 Hang clean

AMRAP 7 min
15 Double-unders
10 DB push press
6 Burpees

 

Tisdag

AMQRAP 6 min
10-20 sec Plank/Handstand

AMRAP 15 min
40 cal row
30 Wallballs
20 Box jumps
10 Devilspress

 

Onsdag

3-3-3-3 Back squat

”Helen”
3 RFT (Cap 12 min)
400m run
21 KB Swings
12 Pull-ups/Hanging leg raises

 

Torsdag

Inga pass idag.

 

Fredag

AMQRAP 7 min
3-5 Strict pull-ups
20 sec Plank shoulder taps

AMRAP 5 min
8 Slamball clean
6 HSPU/ 1-2 Wallwalks

rest 2 min

AMRAP 5 min
8 Deadlift
6 Push-ups

Vecka 18

Måndag

5-5-5-5 Back squat

AMRAP 14 min
10 DB Burpee box step ups
20 Sit-ups
400m run

 

Tisdag

EMOM 6 min
a) 4-8 Strict pull-ups
b) 45 sec Double-unders

AMRAP 14 min
20 Box push-ups
30 Goblet squats
*Every 2 min: Row 15/12 cal

 

Onsdag

3-3-3-3-3 Clean
3-3-3 Clean pulls

AMRAP 6 min
9 Push press
9 Box jumps

 

Torsdag

AMQRAP 9 min
3-8 HSPU / 10-30 sec Handstand

”DG”
AMRAP 10 min
8 Toes to bar
8 DB Thrusters
12 DB Walking lunges

 

Fredag

In 15 min
Workout preparations

CrossFit Open Masters Quarterfinals: Scaled

Vecka 17

Måndag

AMQRAP 10 min
3-5 Strict pull-ups
20 sec Plank/Handstand

AMRAP 10 min
3-6-9-12…
Double-unders
DB Thrusters

 

Tisdag

3-3-3-3 Back squat
5-5-5 Strict press

AMRAP 7 min
4 Slamball to shoulder
8 Hanging leg raises

 

Onsdag

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

 

Torsdag

3-3-2-2-1-1 Deadlift

AMRAP 9 min
21 Ring row
15 DB clean
9 Burpees

 

Fredag

Valborgsmässoafton

Vecka 16

Måndag

AMQRAP 12 min
3-8 HSPU
1-3 set Double-unders

AMRAP 7 min
2-4-6-8…
Power clean
Hanging leg raises

 

Tisdag

3-3-3-3 Deadlift

EMOM 12 min
a) Wallballs
b) Sled pulls
c) Box ups

 

Onsdag

5-5-5 Strict pull-up/ring row

AMRAP 20 min*
500/400m row
30 Sit-ups
10 Devilspress
*Every 4 min: 5 Strict Ring row/pull-ups

 

Torsdag

5-5-5-3-3-3 Front squat

AMRAP 10 min
Buy-in: 600/400m run
12 Burpees over DB
9 DB Hang cleans
6 DB Push press

 

Fredag

In 15 min
Workout preparations

CrossFit Open Team Quarterfinals: Scaled

Vecka 15

Måndag

5-5-5-5 Push press

AMRAP 14 min
Run 200-400m
10 Burpees over bar
10 Power cleans

 

Tisdag

5 sets of
5 Back squat
3-10 Push-ups

Tabata
KB Swing
Lunges

 

Onsdag

AMRAP 9 min
28 Double-unders
8 Burpee DB Clean

rest 3 min

AMRAP 9 min
20/15 cal Row
15 Hanging leg raises

 

Torsdag

4-4-4-4-4 Deadlift

AMRAP 11 min
2-4-6-8….
Box jumps
Wallballs

 

Fredag

AMQRAP 12 min
3-8 Pull-ups
20 sec Plank/Handstand

AMRAP 7 min
Slamball cleans
*Start every minute with 5 Burpees

Vecka 14

Måndag

Inga pass idag.

 

Tisdag

5-5-5 Strict pull-ups/ring row

2 Rounds
AMRAP 4 min
Buy in: 500m row
Burpee box ups
AMRAP 4 min
Buy in: 50 Wallballs
Double-unders

 

Onsdag

AMQRAP 12 min
10 Front rack lunges
20 sec Head/handstand

”Grettel”
10 Rounds for time (cap 6 min)
3 Clean and jerk
3 Burpees over object

 

Torsdag

AMRAP 20 min
200-400m run
16 Slamball to shoulder
16 Hanging leg raises

 

Fredag

In 15 min
Workout preparations

CrossFit Open Quarterfinals: Scaled

Vecka 13

Måndag

In 6 min
4-6 sets of Push-ups/strict HSPU

AMRAP 14 min
20 Burpee box ups
30 Power clean
40 cal row

 

Tisdag

3-3-3-3 Back squat

AMRAP 12 min
12 Ring row
20 DB Snatch
12 Sit-ups
20 DB Clean and jerk

 

Onsdag

AMQRAP 15 min
4-8 Pull-ups/Toes to bar
1-3 set Double-unders

For time (cap 4 min)
30 Thrusters
30 Burpees over bar

 

Torsdag

EMOM 10 min
a) 30 sec Lunges or Pistols
b) 30 sec Sit-ups/V-ups

”DT”
5 Rounds for time (cap 10 min)
12 Deadlifts
9 Hang power clean
6 Shoulder to overhead

 

Fredag

Långfredag = Vila

Vecka 12

Måndag

”Nate”
AMRAP 20 min
2 Ring/strict pull-ups
4 Push-ups / HSPU
8 KB swings

 

Tisdag

5-4-3-2-1 Front squat

AMRAP 10 min
10 DB Box step over
15 Power clean

 

Onsdag

AMQRAP 10 min
5 Push-up/HSPU
8 Box step downs/Pistols

AMRAP 8 min
12 Sit-ups/Hanging leg raises
12 DB Hang snatch

 

Torsdag

3-3-3 Press
3-3-3 Push press
3-3-3 Jerk

AMRAP 6 min
2-4-6-8… Target burpees
4-8-12-16… DB Lunges

 

Fredag

In 15 min
Prepare for the Open

Open 21.3 Scaled or Rx

Vecka 11

Måndag

2-2-2-2-2-2 Clean and jerk

AMRAP 8 min
30 Air squat
20 KB Swings
10 Target burpees

 

Tisdag

5-4-3-2 Back squat

AMRAP 12 min
18 Double-unders
14 DB snatch
10 Hanging leg raises

 

Onsdag

AMQRAP 8 min
3-8 HSPU / Push-ups

Every 5 min for 15 min
500m row for time

 

Torsdag

5-5-5 Strict ring row/pull-ups

AMRAP 18 min
50 Wallball
40 KB Swing
30 Lunges
20 Burpee box over

 

Fredag

In 15 min
Prepare for the Open

Open 21.2 Scaled or Rx

Vecka 10

Måndag

”Fran”
For time (cap 6 min)
21-15-9
Thrusters
Ring row/Pull-ups

5-5-4-4-3-3 Deadlift

 

Tisdag

AMQRAP 8 min
3-8 HSPU / Push-ups

AMRAP 12 min
30 Double-unders
10 KB Swing
10 Sit-ups

 

Onsdag

3-3-3-3 Hang clean
5-5-5 Press

AMRAP 5 min
10 Lunges
12 DB Hang snatch

 

Torsdag

5-5-5 Strict ring row/pull-ups

3 Rounds for reps
1 min Wallballs
1 min Row
1 min DB Clean and jerk
1 min Row
1 min Burpees
1 min rest

 

Fredag

In 15 min
Prepare for the Open

Open 21.1 Scaled or Rx

Vecka 9

Måndag

AMQRAP 8 min
3-8 Pull-ups/Toes to bar

AMRAP 12 min
15 KB Deadlift
15 Double unders
15 Burpee to plate

 

Tisdag

”Holleyman”
30 Rounds for time (cap 25 min)
5 Wallballs
3 Push-ups/HSPU
1 Power clean

 

Onsdag

4-4-4-4 Back squat
5-5-5 Strict press

AMRAP 7 min
8 DB Hang snatch
8 Box jumps

 

Torsdag

5 Rounds:
a) 2 min
Row for cal
b) 2 min
AMRAP
4 Target burpees
6 DB Clean
8 DB Lunges

 

Fredag

AMQRAP min
4-8 Push-ups/HSPU

AMRAP 10 min
10 Push press
10 Burpee over object
10 Sit-ups

Vecka 8

Måndag

AMQRAP 6 min
2-5 Strict Ring row/pull-ups

AMRAP 14 min
50 DB Thruster
50 DB Snatch
50 Box jump over
50 Burpee

 

Tisdag

3-3-3-2-2-2 Cleans

AMRAP 7 min
3-6-9-12…
Hanging leg raises
KB deadlift

 

Onsdag

AMQRAP 10 min
5 Push-ups
10 Box step downs/Pistols

EMOM 10 min
a) Max cal row
b) Max rep push press

 

Torsdag

5-5-5-5 Front squat

AMRAP 12 min
9 Burpees
15 Wallballs
21 DB Hang snatch

 

Fredag

”The Chief”
5 Rounds of
AMRAP 3 min
3 Power cleans
6 Push-ups
9 Air squats
Rest 1 minute

Vecka 7

Måndag

AMQRAP 8 min
3-8 Push-ups/HSPU

”Open 14.1”
AMRAP 10 min
30 Double-unders
15 DB snatches

 

Tisdag

5-5-5 Strict press
5-4-3-2 Back squat

Tabata
Ring rows
Burpee no jump

 

Onsdag

AMQRAP 8 min
3-8 Pull-ups/Toes to bar

AMRAP 12 min
30 Wallballs
15 Sit-ups
10 Deadlift

 

Torsdag

2-2-2-2-2-2 Hang clean and jerk

AMRAP 8 min
42-30-18 Air squats
21-15-9 Power clean

 

Fredag

AMRAP 9 min
8-15 cal row
12 Burpee over rower

rest 3 min

AMRAP 9 min
8 Burpee box jump over
3 DB Hang clean right hand
3 DB Shoulder to overhead right hand
3 DB Hang clean left hand
3 DB Shoulder to overhead left hand

Vecka 6

Måndag

AMQRAP 10 min
3-8 Push-ups/HSPU

AMRAP 10 min
6 Thruster
4 Burpee over object
2 Strict pull-up

 

Tisdag

4-4-4-4 Back squat

Every 2 min for 12 min
a) Max cal row
b) AMRAP
6 DB lunges
6 Hanging leg raises

 

Onsdag

3-3-3 Press
3-3-3 Push press
3-3-3 Jerk

AMRAP 5 min
1-2-3-4…
Goblet squat
2-4-6-8…
KB Swing

 

Torsdag

4-4-3-3-2-2 Deadlift

AMRAP 8 min
11 Box jump
8 Ring row
5 Devilspress

 

Fredag

AMQRAP 8 min
3-8 Pull-ups/Toes to bar

AMRAP 12 min
15 Wallballs
9 Burpees
3-21 Double-unders

Vecka 5

Måndag

EMOM 5 min
3+ Push-ups

3 Rounds
1 min Sit-ups
1 min DB Snatch
1 min Ring rows
1 min DB Thruster
1 min Burpees over DB
1 min rest

 

Tisdag

5-4-3-2-1 Front squat

AMRAP 9 min
10 Wallballs
10 Power clean

 

Onsdag

AMRAP 10 min
10/8 cal row
10 Sit-ups/Hanging leg raises

1 min rest

AMRAP 10 min
10 Double-unders
10 Burpee box ups

 

Torsdag

EMOM 12 min
a) 3-8 Pull-ups
b) 2 Turkish get up

”Diane”
For time
21-15-9 (cap 6 min)
Deadlift
Push-ups/HSPU

 

Fredag

3-3-3-3 Thrusters

AMRAP 12 min
8 Burpee air squat
10 KB Swing/snatch
2-4-6… Thruster

V. 4

Måndag

2-2-2-2 Front squat

AMRAP 14 min
35 Double unders
10 Air squats
5 Push-ups

 

Tisdag

AMQRAP 10 min
3-8 Pull-ups/Toes to bar

AMRAP 10 min
16 DB Snatch
8 Burpee box over

 

Onsdag

3-3-3-3-3-3 Cleans

Tabata
Medball clean
Target burpees

 

Torsdag

AMQRAP 10 min
5 HSPU/Push-ups
2 Slamball clean

”13.2”
AMRAP 10 min
5 Shoulder to overhead
10 Deadlifts
15 Box jumps

 

Fredag

AMRAP 20 min
30 Wallballs
30 Hanging leg raises
30 cal row

V. 3

Måndag

3-3-3-3 Power clean
3-3-3-3 Front squat

AMRAP 6 min
6 Slamball to shoulder
6 Burpees over slamball
rest 15 sec

 

Tisdag

For time (cap 10 min)
2000m Row

Rest 2 min

AMRAP 10 min
15 Wallballs
10 Hanging knee raises

 

Onsdag

5-5-5-5-5 Deadlift

AMRAP 10 min
12 DB Snatch
10 Box jumps
8 Burpees

 

Torsdag

”16.1”
AMRAP 20 min
7,5m overhead walking lunge
8 Burpees over DB
7,5m overhead walking lunge
8 ring row/pull-ups

 

Fredag

AMQRAP 14 min
5 Push-ups/HSPU
10 Sit-usp/V-ups
1-3 set Double-unders

For time (cap 5 min)
21-15-9
DB Ground to overhead
DB Front squat

V. 2

Måndag

AMQRAP 8 min
3-8 HSPU

AMRAP 15 min
10 Thrusters
7 Burpee box ups
4 Strict ring row

 

Tisdag

2-2-2-2-2 Cleans
3-3-3 Paused front squat

AMRAP 7 min
1-2-3-4…
Deadlifts
Hanging leg raises

 

Onsdag

AMQRAP 6 min
1-3 set Double-unders
3-8 Negative push-ups/Push-ups

3 Rounds for reps
1 min Wallballs
1 min Box jumps
1 min DB Hang clean and jerk
1 min Double-unders
1 min Burpee to plate
1 min rest

 

Torsdag

AMRAP 20 min
15 KB Swings
15 Sit-ups
15 Shoulder to overhead

*During this workout, complete 5 sets of 10-25 cal row at any time

 

Fredag

AMQRAP 14 min
10 Lunges
3-5 Strict pull-ups

”Elizabeth”
For time (cap 9 min)
21-15-9
Squat cleans
Push-ups

V. 1

Måndag

2-2-2-2-2-2-2 Clean + hang clean

AMRAP 6 min
8-10-12-14…
Wallballs
DB snatch

 

Tisdag

AMQRAP 8 min
3-5 Pull-ups

3 Rounds for total reps
1 min cal Row
1 min Target burpees
1 min cal Row
1 min Sit-ups
1 min rest

 

Onsdag

Trettondedagen

 

Torsdag

AMQRAP 6 min
3-8 HSPU

”Jay”
AMRAP in 20 minutes
22 Air Squats
12 Toes-to-Bars
9 Burpees

 

Fredag

5-5-5 Strict press
5-4-3-2-2-2 Deadlifts

For time (cap 6 min)
21-15-9
Clean and jerk
Box jumps

Vecka 53

Måndag

”20.2”
AMRAP 20 min
4 DB thrusters
6 Hanging leg raises / Sit-ups
8-24 double-unders

 

Tisdag

3-3-3-3 Strict pull-up

”20.1”
10 Rounds for time (cap 12 min)
8 Ground to overhead
10 Burpees over bar

 

Onsdag

5-5-5-5-5 Squat

AMRAP 14 min
12 Wallballs
12 KB Swing
12 Box overs
*Every 2 min: 12-25 cal row

 

Torsdag

Nyårsafton

 

Fredag

Nyårsdagen

Vecka 51

Måndag

5-4-3-5-4-3 Front squat

AMRAP 12 min
16 DB Lunges
16 Hanging leg raises / 16 ring rows
8 DB cleans

 

Tisdag

AMQRAP 8 min
5 HSPU

AMRAP 15 min
10 Burpees
10 Slamball to shoulder
*Row 20-40 cal every 5 min

 

Onsdag

3-3-2-2-1-1-1 Hang clean

2 Rounds of
AMRAP 3 min
6 KB Swings
8 Box jump overs
10 Air squats
rest 2 min

 

Torsdag

In 12 min
4-6 Rounds of
3-6 Strict pull-ups
3-6 Push-ups

AMRAP 9 min
12-10-8-6-4-2
DB Snatch
Sit-ups
Double-unders

 

Fredag

4-4-4-4 Push press
4-4-4-4 Deadlift

AMRAP 8 min
16 Wallballs
4 Devilspress

Vecka 50

Måndag

AMRAP 18 min
15 Box jumps
12 Push press
9 Hanging knee raises

 

Tisdag

2-2-2-1-1-1-1 Clean

AMRAP 9 min
7 KB Swing
7 Double-unders
14 Air squat

 

Onsdag

5-4-3-5-4-3 Back squat

AMRAP 13 min
12-18 cal row
9 Burpees
6 Slamball to shoulder
rest 1 min

 

Torsdag

In 8 min
4-8 set of HSPU

For time (cap 12 min)
21-18-15-12-9-6-3
Wallballs
Hanging leg raises/Sit-ups

 

Fredag

3-3-2-2-1-1 Deadlift

AMRAP 12 min
10 Ring rows
10 DB/KB Clean
10 Pistols/Lunges

Vecka 49

Måndag

In 8 min
4-8 set HSPU

3 RFT (cap 12 min)
50 Air Squats
7 Ring row/Pull-ups
10 Hang power clean

 

Tisdag

5-5-5-5-5 Back squats

AMRAP 12 min
10-20-30-40-50 DB Snatch
10 Burpee box jump over

 

Onsdag

AMQRAP 12 min
5 Pull-ups
20 sec Head/handstand

AMRAP 10 min
15 Double-unders
12 Burpee slamball clean (and jerk)

 

Torsdag

In 12 min
5-8 Rounds of
3 Power clean
5 Push-ups

AMRAP 9 min
9 Front squat
9 Hanging leg raises

 

Fredag

AMRAP 20 min
20m Lunges
400-500 m Row
10 Devilspress

Vecka 48

Måndag

”Hope”
Three rounds for reps:
1 min Burpees
1 min Power snatch
1 min Box jump
1 min Thruster
1 min Ring row/Pull-ups

 

Tisdag

3-3-3-3-3-3 Front squat

AMRAP 8 min
10 DB/KB clean and jerk
10-75 Double-unders

 

Onsdag

In 12 min
5-8 Rounds of
5 HSPU
20-30 sec Sit-ups/V-ups

For time (cap 8 min)
30-20-10
Hanging leg raises
Lunges

 

Torsdag

AMRAP 20 min
50 cal Row
50 Wallballs
50 Hang clean

 

Fredag

AMQRAP 15 min
4 Strict pull-ups
3 Push-ups
2 Ball to shoulder

5 RFT (cap 5 min)
5 Deadlift
10 Burpees

Vecka 47

Måndag

In 7 min
4-8 set HSPU

AMRAP 16 min
16 Sit-ups
16 Push press
16 cal Row

 

Tisdag

5-4-3-2-2-2-2-2 Front squat

AMRAP 7 min
10 KB Swing or Snatch
10 Medball clean
10 Wallballs

 

Onsdag

”Cindy”
AMRAP 20 min
5 Ring rows/Pull-ups
10 Push-ups
15 Air squats

 

Torsdag

3-3-3-3-3-3-3 Power clean

AMRAP 7 min
16 Double-unders
16 DB clean and jerk

 

Fredag

AMQRAP 10 min
5 Hanging leg raises/Pull-ups
10 Shoulder taps

16.5
For time (Cap 12 min)
21-18-15-12-9-6-3
Thrusters
Burpees over bar

Vecka 46

Måndag

AMQRAP 10 min
3-8 Pull-ups/Hanging leg raises

AMRAP 12 min
9 Deadlifts
12 Hand release burpees
15 Box jumps

 

Tisdag

5-5-5-5 Strict press

AMRAP 15 min
21 Air squat
15 Double-unders
9 Slamball to shoulder

 

Onsdag

2-2-2-2-2-2-2 Cleans

AMRAP 7 min
12 Lunges
12 DB Snatch

 

Torsdag

4 Rounds for reps
90 sec Rowing
90 sec Shoulder to overhead
90 sec Burpee box ups
90 sec rest

 

Fredag

AMQRAP 12 min
3-5 Strict pull-ups or 1-2 Rope climbs
3 Box jumps

AMRAP 9 min
10 KB Swing or Snatch
20 Wallballs

Vecka 45

Måndag

5-5-4-4-3-3 Back squats

AMRAP 8 min
2-4-6-8…
DB hang clean and split jerk
Burpee box jump over

 

Tisdag

EMOM 12 min
A) 3-8 HSPU
B) 10-20 Sit-ups/V-ups

AMRAP 10 min
20 Deadlift
20 Wallballs
20 Lunges

 

Onsdag

AMQRAP 8 min
5 Pull-ups/Toes to bar

AMRAP 15 min
25 KB swings
15 Burpees
5 Slamball to shoulder

 

Torsdag

3-3-2-2-1-1-1-1 Cleans

AMRAP 7 min
12 Air squat
9 Push-ups
6 DB snatch

 

Fredag

AMQRAP 8 min
5 Strict ring rows
4 Strict DB press
3 Box jumps

3x500m row
rest 1:1 or more

Vecka 44

Måndag

EMOM 8 min
2-6 HSPU

AMRAP 14 min
10 Double-unders
10 Push press
10 Front squat

 

Tisdag

3-3-3-2-2-2-2 Power clean

For time (cap 5 min)
21-15-9
Deadlift
Burpee over bar

 

Onsdag

AMQRAP 12 min
7m DB Lunges
5 Push-ups

AMRAP 8 min
21 Thrusters
21 Jumping pull-ups

 

Torsdag

Every 10 min for 30 min
AMRAP 7 min
Buy-in: 40-80 cal row
15 Hanging leg raises
15 KB Swings
15 Burpee box ups

(Round 1: 15 reps of each movement. Round 2: 10 reps. Round 3: 5 reps)

 

Fredag

AMQRAP 6 min
Strict pull-ups

AMRAP 14 min
150 Wallballs
100 DB Snatch
50 Burpee to plate

Vecka 43

Måndag

In 8 min
4-8 set HSPU

Every 3 min for 15 min
15 Wallballs
15 Hanging leg raises
5 Slamball to shoulder

 

Tisdag

3-3-3-3-3 Front squat

AMRAP 10 min
18-16-14-12-10 Burpees
12-12-12-12-AMRAP DB Cleans

 

Onsdag

AMQRAP 10 min
5 Pull-ups
3 Box jumps

AMRAP 12 min
12 Push press
12 Box jump overs
12 KB swings

 

Torsdag

EMOM 6 min
1 Clean

”Open 18.2”
In 15 min
For time
1-2-3-4-5-6-7-8-9-10
Dumbbell squats
Burpees over bar

*In remaining time, 1RM Clean

 

Fredag

Every 6 min for 24 min
A)
Row 40-60 cal

B)
21-15-9
Shoulder to overhead
Box jump/step overs

Vecka 42

Måndag

AMQRAP 13 min
5 Hanging leg raises/Pull-ups
3 Box jumps

”Open 18.5”
AMRAP 7 min
3-6-9-12-15…
Thruster
Jumping pull-ups

 

Tisdag

6-6-5-5-4-4 Back squat

AMRAP 9 min
11 Burpee box overs
13 Deadlift

 

Onsdag

AMQRAP 8 min
3-8 HSPU

AMRAP 14 min
4 Double-unders
8 DB Clean and push press
12 Lunges

 

Torsdag

AMRAP 20 min
30 cal row
30 Push-ups
30 KB Swings
30 Hanging leg raises

 

Fredag

3-3-3-2-2-2-1-1-1 Clean

For time (Cap 5 min)
21-15-9
Wallballs
Power clean

Vecka 40

Måndag

3-3-2-2-1-1-1 Cleans

AMRAP 8 min
9 Double-unders
6 Burpees
3 Slamball clean

 

Tisdag

EMOM 6 min
3-6 Push-ups/Dips

”Jackie”
For time (cap 12 min)
1000m row
50 Thrusters
30 Jumping pull-ups

 

Onsdag

In 12 min
5 sets of
3 Back squats
5 Strict pull-ups

AMRAP 10 min
200m run
10 DB Burpee box step overs

 

Torsdag

”Vansinnet”
3 Rounds of:
1 min: Wallballs
1 min: Hang Power Clean
1 min: Box jump
1 min: Push press
1 min: Burpee
1 min: Rest

 

Fredag

5-4-3-2-1-1-1 Deadlifts

AMRAP 9 min
2-4-6-8…
KB Hang clean and jerk
Hanging knee raises

Vecka 39

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Vecka 37

Måndag

3-3-3-3-3 Back squat

AMRAP 12 min
200-400m run
10 Push-ups
15 KB Swings

Tisdag

AMRAP 20 min
20 cal Row
16 DB Reverse Lunges
12 Toes to bar

Onsdag

AMQRAP 12 min
4-8 HSPU

AMRAP 9 min
12 Wallballs
6 Box jumps
3 DB Squat cleans

Torsdag

AMRAP 12 min
3 Rounds
10 Ground to overhead
12 Bar facing burpees over bar
Rest 2 min
3 Rounds
10 Pullups
12 Bar facing burpees over bar

Fredag

7×1+1 Clean+Hang clean

AMRAP 8 min
9 Thrusters
9 Double-unders

Vecka 36