WOD

 

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05 July 2019

 Fredag

 
A) WOD Short
For time: (Timecap: 4 min)
 
Rx
35 Snatches 35/25kg
35 Toes to Bar
 
Md
25 Snatches 35/25kg
25 Toes to Bar
 
Lt
15 Snatches 35/25kg
15 Toes to Bar or 35 Hanging Knee Raises
 
B) Team Workout
In pairs, share anyhow.
 
2 rounds for time:
 
Rx
30 Bar Muscle Ups
30 Thrusters 70/50kg
60 Row for kcal
60 Lateral Burpees
 
Md
50 Chest to Bar Pullups
30 Thrusters 55/40kg
50 Row for kcal
50 Lateral Burpees
 
Lt
40 Chin over Bar Pullups or Banded Pullups
30 Thrusters 40/30kg
40 Row for kcal
40 Lateral Burpees
 
Extra Credits
i) Back Squat
Work up to a heavy triple
 
Squat Snatch
4 x 3 reps at 80%



04 July 2019

 Torsdag

 
A) Clean & Jerk Complex
In a 15 min window, work up to a max set of:
1 Hang Power Clean
1 Low Hang Power Clean
1 TNG Power Clean
3 Split Jerks
 
B) WOD
5 rounds for time: (Timecap: 13 min)
 
Rx
10m Handstand Walk
50 Double Unders
20 Single Dumbbell Front Rack Lunges 22/16kg
 
Md
5m Handstand Walk
30 Double Unders
20 Single Dumbbell Front Rack Lunges 18/12kg
 
Lt
20m Bear Crawl
50 Single Unders
20 Single Dumbbell Front Rack Lunges 14/9kg
 
C) Core Finisher
30s ON / 30s OFF x 4 sets
AMRAP Jackknives
 
Extra Credits
i) Bench Press
5 x 5 reps at 75%
 
ii) Conditioning WOD
For time:
1 run around Solna C
1500m Ski
2000m Row
 



03 July 2019

 Onsdag

 
A) Deadlift
In a 10 min window, work up to a daily 1 rep max
 
B) WOD
20 min AMRAP
1 Deadlift 80% of heavy single
10 Toes to Bar
10 Lateral Burpees

 
Extra Credits
i) Snatch Complex
5 sets of:
3 Power Snatches + 3 Snatch Grip Push Presses behind neck
65% of 1RM Snatch
 
ii) Accessory Strength
Bench Supported Rows (Sälrodd)
4 x 8 reps
Rest 60s between sets
 
Rope Pull
4 x 15m
Rest 60s between sets
 



02 July 2019

 Tisdag

 
A) Snatch Ladder
For time: (Timecap: 7 min)
10 reps at 60%
8 reps at 65%
6 reps at 70%
4 reps at 75%
2 reps at 80%
 
B) WOD
3 rounds for time: (Timecap: 12 min)
 
Rx
10 Back Squats 80/55kg
20 Handstand Pushups
30 Wallballs 9/6kg
 
Md
10 Back Squats 65/45kg
10 Handstand Pushups
20 Wallballs 9/6kg
 
Lt
10 Back Squats 50/35kg
20 Hand Release Pushups or 4 Wall Climbs
20 Wallballs 6/4kg
 
Extra Credits
i) WOD
8 min AMRAP
 
Rx
4 Ring Muscle Ups
8 Power Cleans 80/55kg
 
Sc
8 Ring Pullups
8 Power Cleans 60/40kg
 
ii) Rowing Intervals
5 rounds of:
1:30 Easy pace
1:00 Moderate pace
0:30 Hard pace



01 July 2019

 Måndag

 
A) Clean & Jerk Complex
OTM x 10 sets
1 Squat Clean
1 Front Squat
1 Thruster
1 Push Jerk
Use 70% of 1RM Clean & Jerk
 
B) WOD Josh
Timecap: 15 Jumping
 
Rx
42-30-18 Chest to Bar Pullups
21-15-9 Overhead Squats 60/42.5kg
 
Md
42-30-18 Pullups
21-15-9 Overhead Squats 42.5/30kg
 
Lt
42-30-18 Jumping
21-15-9 Overhead Squats 20/15kg
 
C) Core Finisher
Swim Kicks holding 2 kettlebells pressed up to ceiling
3 x 30s sets
 
Extra Credits
i) Paused Front Squats
5 x 2 reps at 75%
 
ii) Intervals
7 min AMRAP x 2 sets
15 kcal Assault Bike
30m Sandbag Carry
45 Double Unders
Rest 3 min between sets
 



28 June 2019

 Fredag

 
A) Deadlifts
4 x 6 reps 75%
 
B) Monostructural Test
24 min AMRAP
Min 1: Assault Bike for kcal
Min 2: Double Unders for reps
Min 3: Mountain Climbers
Min 4: Rest 
Compare with WOD 10/5
 
C) Core Finisher
With time remaining, perform 3-5 sets of:
Stir the Pot, 6-10 rotations each way
 
Extra Credits 
i) Back Squat
3 x 5 reps at 75%
 
ii) WOD
2 rounds for time:
20 Toes to Bar
10 Bear Complexes 60/40kg
 
Bear Complex
1 Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press behind Neck



27 June 2019

 Torsdag

 
A) Hang Squat Clean + Push Jerk
5 x 2 + 2 reps 75-80%
 
B) WOD
8 min AMRAP
 
Rx
16 Box Jump Overs
12 Chest to Bar Pullups
8 Double Kettlebell Push Jerks  2 x 24/18kg
 
Md
16 Box Jump Overs
12 Pullups
8 Double Kettlebell Push Jerks  2 x 20/14kg
 
Lt
16 Box Jump Overs
12 Banded Pullups
8 Double Kettlebell Push Jerks  2 x 16/10kg
 
C) Core Finisher
5 min AMRAP
10 Hanging Leg/Knee Raises
10 Arch Lifts
10s Straight Arm Sideplank per side
 
Extra Credits 
i) WOD
4 rounds for time:
1000/800m Assault Bike
10m Handstand Walk
10 Sandbag Over Shoulder 50/30kg
 
ii) Ring Muscle Ups
Spend 10 minutes practicing ring muscle ups. 
 
If you cannot yet do ring muscle ups, practice:
High Ring Kips
Ring Support Holds
Transition Drill with feet on the ground



26 June 2019

Onsdag
 
A) Split Jerk
7 x 2 reps 75-85%
 
B) Running and Burpee Test
4 rounds for time: (Timecap: 20 min)
 
1 Fountain Run. Rx around fountain, Sc cut back before fountain.
25 Burpees to Plate
 
Compare with WOD 8/5.
 
Extra Credits 
i) WOD
 
6 min AMRAP 
14 Kettlebell Snatches 16/12kg
14 Hand Release Pushups
14 Box Step Ups with Dumbbell 22/16kg
 
Rest 4 min 
 
6 min AMRAP
7 Power Cleans 60/40kg
7 Handstand Pushups
35 Double Unders 



25 June 2019

 Tisdag

 
A) Front Squats
4 x 4 reps 70%
 
B) WOD
12 min AMRAP
 
Rx
10 Wallballs 9/6kg
8 Chest to Bar Pullups
6 Dumbbell Snatches
4 Dumbbell Push Jerks
2 Overhead Squats with Dumbbell
Dumbbell at 22/16kg
 
Md
10 Wallballs 9/6kg
8 Chin over Bar Pullups
6 Dumbbell Snatches
4 Dumbbell Push Jerks
2 Overhead Squats with Dumbbell
Dumbbell at 18/12kg
 
Lt
10 Wallballs 6/4kg
8 Jumping Pullups
6 Dumbbell Snatches
4 Dumbbell Push Jerks
2 Overhead Squats with Dumbbell
Dumbbell at 14/9kg
 
C) Accessory Strength
4 supersets:
6 Dumbbell Rows per arm
20 Lat Pulldowns
60s rest
 
Lat Pulldowns: Attach two resistance bands to pullup rack, thread a wooden stick through bands. Bands should be set at ends of stick. Sit on floor and perform pulldowns. 
 
Extra Credits 
i) Assault Bike & Ski Erg
5 rounds for time:
25 kcal Assault Bike
20 kcal Ski Erg
Rest 1 min 



24 June 2019

 Måndag

 
A) Snatch Complex
5 sets of:
3 Power Snatch + 1 Hang Squat Snatch
Start at 70% of 1RM Snatch and increase weight across sets to 85%.
 
B) Core Strength
4 x 4-8 reps of Ab Wheel Rollouts
Rest as needed between sets
 
C) Repeated Effort Rowing Test
4 min ON / 5 min OFF / 4 min ON
 
Compare results with WOD 6/5.
For coaches, let one group start first. Have second group perform first interval while first group rests. 
 
Extra Credits 
i) WOD
Rx
20-15-10-5 Kettlebell Swings 40/32kg
80-60-40-20 Double Unders
 
Sc
20-15-10-5 Kettlebell Swings 28/20kg
40-30-20-10 Double Unders



21 June 2019

 Fredag

 
A) Back Squat
3 x 5 reps at 75%
 
B) Accessory Leg Strength
Low Box Step-ups (Knee height box) holding heavy dumbbells
3 x 5 reps per leg
 
Good Mornings
3 x 8 reps 
 
C) WOD
10 min AMRAP
 
Rx
25 Wallballs 9/6kg
25 Chin over Bar Pullups
25 Power Cleans 50/35kg
25 Toes to Bar
 
25 Wallballs 9/6kg
15 Chin over Bar Pullups
25 Power Cleans 40/27.5kg
15 Toes to Bar
 
Lt
25 Wallballs 9/6kg
25 Jumping Pullups
25 Power Cleans 30/20kg
25 Hanging Knee Raises
 
Extra Credits 
i) Conditioning Intervals
Mikkos Triangle
OTM x 40
1. Row for kcal
2. Assault Bike for kcal
3. Ski Erg for kcal
4. Rest
 
If you did this during WOD 5/6, try increasing pace by 1 kcal on each station. 
Maintain same pace across all sets. 
 



20 June 2019

Torsdag
 
A) Upper Body Strength
Strict Ring Dips
4 x 6 reps
 
Strict Supinated Grip Pullups
4 x 6 reps
 
B) WOD
30 min AMRAP
 
Rx
1 Fountain Run
16 Dumbbell Snatches 30/22kg
16 Burpees 
60s Rest 
 
Md
1 Fountain Run
16 Dumbbell Snatches 22/16kg
13 Burpees 
60s Rest 
 
Lt
1 Fountain Run
16 Dumbbell Snatches 16/12kg
10 Burpees 
60s Rest 
 
C) 
 
Extra Credits 
i) Weightlifting
Muscle Snatch 
5 x 3 reps 60%
 
Squat Snatch
4 x 2 reps 80%
 
Clean Pulls
5 x 3 reps at 105% of C&J
 
ii) WOD
6 min AMRAP
 
In an increasing ladder, perform
10-20-30... Double Unders
1-2-3... Bar Muscle Ups 



19 June 2019

 Onsdag

 
A) Clean & Jerk
Heavy double, followed by 4 x 1 rep at that weight
 
B) WOD: DT
5 rounds for time: (Timecap: 15 min)
12 Deadlifts 
9 Hang Power Cleans
6 Push Jerks
 
Rx: 70/50kg
Md: 55/40kg
Lt: 40/30kg
 
C) Core 
Deadbug March with foam block locked between knee and elbow.
30s ON / 30s OFF x 4 sets
 
Extra Credits 
i) Gymnastics Circuit
Every 30 seconds x 18 sets, alternating between:
1. 4-12 Chest to Bar Pullups
2. 4-12 Handstand Pushups
3. 4-12 Toes to Bar
 
Try to increase number of reps from last weeks circuit



18 June 2019

Tisdag
 
A) Deadlift
4 x 5 reps at 80%
 
B) WOD
For time: (Timecap: 25 min)
 
Rx
1 Run around Solna C
50 Kettlebell Swings 32/24kg
50 Toes to Bar
50 Single Arm Front Rack Lunges 32/24kg
50 Hand Release Pushups
1 Run around Solna C
 
Md
1 Run around Solna C
50 Kettlebell Swings 28/20kg
30 Toes to Bar
50 Single Arm Front Rack Lunges 28/20kg
30 Hand Release Pushups
1 Run around Solna C
 
Lt
1 Run around Solna C
50 Kettlebell Swings 24/16kg
50 Hanging Knee Raises
50 Single Arm Front Rack Lunges 24/16kg
50 Hand Release Pushups on knees
1 Run around Solna C
 
Extra Credits 
i) Squats & Muscle Ups
OTM x 10 sets
1. 2 Back Squats 80%
2. 2-6 Ring Muscle Ups
 
ii) Strongman Circuit
3 rounds for time
30m Heavy Farmers Walk
30m Heavy Sled Push
30m Heavy Rope Pull
10 Sandbag to High Box 50/30kg 



17 June 2019

 Måndag

 
A) Snatch Complex
OTM x 10 sets, increasing weights every 2 sets starting at 60%
1 Power Snatch
1 Snatch Grip Push Press Behind Neck
1 Squat Snatch Touch & Go
1 Snatch Balance
 
B) WOD
8 rounds for time: (Timecap: 16 min)
 
Rx
40 Double Unders
10 Dumbbell Clean & Jerk 22.5/15kg
10 Chin over Bar Pullups
 
Md
20 Double Unders
10 Dumbbell Clean & Jerk 18/12kg
5 Chin over Bar Pullups
 
Lt
40 Single Unders
10 Dumbbell Clean & Jerk 14/9kg
10 Jumping Pullups
 
C) Accessory Strength
3 rounds for quality
8 Side Plank Rear Delt Flies with Dumbbell per arm
8 Single Leg Romanian Deadlifts with one Kettlebell
 
Extra Credits 
i) Split Jerks
6 x 2 reps at 75-85%
 
ii) Conditioning
2 rounds for time:
2.5 km Row
2.5 km Run



14 June 2019

 Fredag

 
A) Upper Body Strength
Behind the Neck Press, wide grip
4 x 5 reps
 
Supinated Grip Puluups
4 x 5 reps
 
B) WOD
20 min AMRAP 
 
Rx
1 Fountain Run
30 Dumbbell or Kettlebell Thrusters 2 x 18/14kg
30 Pullups
 
Md
1 Fountain Run
30 Dumbbell or Kettlebell Thrusters 2 x 15/12kg
20 Pullups
 
1 Fountain Run
30 Dumbbell or Kettlebell Thrusters 2 x 12/8kg
30 Jumping Pullups

Extra Credits 
i) Squats & Muscle Ups
OTM x 10 sets
1. 3 Back Squats 75%
2. 2-6 Ring Muscle Ups
 
ii) Assault Bike Intervals
3 min ON / 2 min OFF x 4 sets
 



13 June 2019

 Torsdag

 
A) Snatch
5 x 3 reps at 75-80%
 
B) WOD
In pairs, 9 min AMRAP x 2
One person rows for kcal while other person performs 1 round before switching:
 
AMRAP 1
 
Rx
24 Cross Over Jackknives
12 Goblet Squat 32/24kg
 
Md
24 Cross Over Jackknives
12 Goblet Squat 26/18kg
 
Lt
24 Cross Over Jackknives
12 Goblet Squat 20/14kg
 
Rest 3 min
 
AMRAP 2
 
Rx
30 Mountain Climbers
45m Farmers Walk 2 x 32/24kg
 
Md
24 Mountain Climbers
45m Farmers Walk 2 x 26/18kg
Lt
18 Mountain Climbers
45m Farmers Walk 2 x 20/14kg
 
Extra Credits 
i) Clean & Jerk
Build up to a heavy double
Then perform 4 x 1 rep at same weight
 
ii) WOD
5 rounds for time
16 Kettlebell Snatches 24/16kg
16m Handstand Walk
16 Box Jump Over



12 June 2019

 Onsdag

 
A) Deadlift
6 x 2 reps at 85%
 
B) WOD
2 rounds for time: (Timecap 16 min)
 
160 Double Unders / 80 Double Unders / 240 Single Unders
40 Single Dumbbell Box Step Ups
40 Dumbbell Push Jerks
40 Dumbbell Snatches
 
Dumbbell Weights
Rx: 22.5/15kg
Md: 18/12kg
Lt: 14/9kg
 
C) Strict Hanging Leg Raises
OTM x 5 sets
10-20 reps
 
Extra Credits 
i) Conditioning Intervals
2 rounds, for consistency:
4 min Assault Bike
2 min Rest
4 min Ski Erg
2 min Rest
4 min Run on Treadmill
2 min Rest
 
ii) Gymnastics Circuit
Every 30 seconds x 18 sets, alternating between:
1. 4-12 Chest to Bar Pullups
2. 4-12 Handstand Pushups
3. 4-12 Toes to Bar
 



11 June 2019

 Tisdag

 
A) Back Squat
4 x 5 reps at 75-80%
 
B) WOD
14 min AMRAP
 
Rx
27 Wallballs 9/6kg
24 Russian Kettlebell Swings 32/24kg
21 Toes to Bar
 
Md
21 Wallballs 9/6kg
24 Russian Kettlebell Swings 24/18kg
21 Knees to Elbows
 
Lt
27 Wallballs 6/4kg
24 Russian Kettlebell Swings 18/12kg
21 Hanging Knee Raises
 
C) Accessory Strength
3 rounds of:
7 Kettlebell Press "Bottom Up" per arm
Rest 30-45s
14 Ring Rows
Rest 30-45s
 
Extra Credits 
i) Weighlifting
 
Power Snatch 
4 x 4 reps at 70%
 
Jerk Complex
2 Push Press + 1 Split Jerk x 5 sets at 85%
 
ii) Rowing Intervals
4 rounds of:
 
600m for time
Rest 30s
500m for time 
Rest 30s
400m for time
Rest 2 min



10 June 2019

 Måndag

 
A) Squat Clean & Split Jerk
5 x 1+2 reps at 80%
 
B) WOD
4 rounds for time: (Timecap: 18 min)
 
Rx
1 Fountain Run
8 Burpee Chest to Bar Pullups
16 Overhead Squats 42.5/30kg
 
Md
1 Fountain Run
8 Burpee Pullups
16 Overhead Squats 30/20kg
 
Lt
1 Fountain Run
8 Burpee Jumping Pullups
16 Overhead Squats 20/15kg or 16 Front Squats 30/20kg
 
C) Core
Deadbug March with foam block locked between knee and elbow.
30s ON / 30s OFF x 4 sets
 
Extra Credits 
i) Squat Snatch
5 x 3 reps at 75%
 
ii) WOD
3 min AMRAP x 3 sets
6 Hang Snatches 42.5/30kg
6 Bar Muscle Ups / Chest to Bar Pullups
 
Rest 2 min between rounds



07 June 2019

 Fredag

 
A) Squat Snatch
5 x 2 reps at 80%
 
B) WOD
11 min AMRAP
 
Rx
30 American Kettlebell Swings 24/18kg
20 Box Jumps
20 Ketllebell Snatch 24/18kg
30 Burpees
 
Md
30 American Kettlebell Swings 20/14kg
20 Box Jumps
20 Ketllebell Snatch 20/14kg
30 Burpees
 
Lt
30 American Kettlebell Swings 16/10kg
20 Box Jumps
20 Ketllebell Snatch 16/10kg
30 Burpees
 
C) Box Supported L-Sit
5 sets of 10-20 second hold
Rest as needed between sets
 
Extra Credits 
i) Tempo Front Squats
7 x 1 rep at 80%
2 second descent, 3 second pause in bottom position.
 
Power Clean & Push Press
4 x 3 + 3 reps at 80% of 1RM Push Press
 
ii) Conditioning Intervals
3 rounds for time:
15 kcal Row
12 kcal Assault Bike
9 kcal Ski Erg
 
Rest 3 min
 
2 rounds for time:
22 kcal Row
18 kcal Assault Bike
14 kcal Ski Erg
 
Rest 3 min
 
For time:
45 kcal Row
36 kcal Assault Bike
27 kcal Ski Erg
 



06 June 2019

 Torsdag

 
A) Upper Body Strength
Dips
4 x 4 reps in rings or fixed bar
 
Strict Pullups
4 x 4 reps
 
B) Conditioning WOD
12 min AMRAP x 2 sets
 
Rx
1 Fountain Run
15m Handstand Walk
15 Hang Squat Cleans 60/40kg
15 Jackknives
 
Md
1 Fountain Run
5m Handstand Walk
15 Hang Squat Cleans 45/30kg
15 Jackknives
 
Lt
1 Fountain Run
30m Bear Crawl
15 Hang Squat Cleans 30/20kg
15 Situps
 
Extra Credits 
i) Gymnastics WOD
5 rounds for time:
4 Bar Muscle Ups
40 Double Unders
16 Pistol Squats
 
ii) Thruster WOD
For time:
10 Thrusters at 70%
8 Thrusters at 75%
6 Thrusters at 80%
4 Thrusters at 85%
2 Thrusters at 90%



05 June 2019

 Onsdag

 
A) Back Squat
Work up to a daily 5 rep max
 
B) WOD
5 rounds for time: (Timecap: 15 min)
 
Rx
18 Wallballs 9/6kg
14 Chest to Bar Pullups
14 Dumbbell Clean & Jerk 22.5/15kg
 
Md
14 Wallballs 9/6kg
14 Pullups
14 Dumbbell Clean & Jerk 18/12kg
 
Lt
14 Wallballs 6/4kg
14 Jumping Pullups
14 Dumbbell Clean & Jerk 14/9kg
 
C) Accessory Strength
3 rounds for quality:
20 Band Pull-Aparts
10 Barbell Good Mornings
 
Extra Credits 
i) Conditioning Intervals
Mikkos Triangle
OTM x 40
1. Row for kcal
2. Assault Bike for kcal
3. Ski Erg for kcal
4. Rest
 
If you did this during WOD 15/5, try increasing pace by 1 kcal on each station. 
Maintain same pace across all sets. 



04 June 2019

 Tisdag

 
A) Squat Clean & Jerk
4 x 3 reps at 75%
3 x 2 reps at 85%
 
B) Conditioning WOD
4 min ON / 2 min OFF x 4 sets
 
Rx
35/28 kcal Row
100 Double Unders
AMRAP Burpees to Target remainder of time
 
Md
32/25 kcal Row
50 Double Unders
AMRAP Burpees to Target remainder of time
 
Lt
28/22 kcal Row
100 Single Unders
AMRAP Burpees to Target remainder of time
 
Extra Credits 
i) Ring Muscle Up Practice 5 sets of ~80% of max rep ring muscle ups. Rest as needed between sets.
 
ii) Strongman WOD
AMRAP 10 min
30m Heavy Farmer Walk
30m Sled Push
10 Fatbar Clean & Jerk 60/40kg



03 June 2019

 Måndag

 
A) Upper Body Strength
Alternating Dumbbell Shoulder Press
5 x 5 reps per arm
 
Dumbbell Rows
4 x 8 reps per arm
 
B) WOD
For time: (Timecap: 12 min)
 
Rx
30 Handstand Pushups
30 Deadlifts 100/70kg
30 Toes to Bar
20 Handstand Pushups
20 Deadlifts 100/70kg
20 Toes to Bar
 
Md
20 Handstand Pushups
30 Deadlifts 85/60kg
20 Toes to Bar
15 Handstand Pushups
20 Deadlifts 85/60kg
15 Toes to Bar
 
Lt
30 Hand Release Pushups
30 Deadlifts 70/50kg
30 Toes to Bar
20 Handstand Pushups
20 Deadlifts 70/50kg
20 Toes to Bar
 
C) Core Finisher
2 rounds of:
12 Kettlebell Side Bends per side
30 Swim Kicks
 
Extra Credits 
i) Weightlifting
 
Snatch + Hang Snatch
5 x 1 + 1 reps at 85%
 
Push Jerks
3 x 3 reps at 75-80%
4 x 2 reps at 85%
 
ii) Assault Bike Intervals
7 rounds of: 
1:00 slow pace
0:40 medium pace
0:20 fast pace
1:00 rest
 



31 May 2019

 Fredag

 
A) Clean & Jerk Complex
6 Complexes of:
1 Hang Clean 
1 Split Jerk
1 Hang Clean
1 Split Jerk
 
Barbell at 75% of 1RM Clean & Jerk
 
B) WOD
In pairs, perform: 
25 min AMRAP
You go, I go. Split reps anyhow.
 
Rx
1500m Row
100 Burpees
300 Double Under
30 Power Cleans 80/55kg
 
Md
1250m Row
100 Burpees
100 Double Under
30 Power Cleans 65/45kg
 
Lt
1000m Row
100 Burpees
300 Double Under
30 Power Cleans 50/35kg
 
C) 
 
Extra Credits 
i) Weightlifting
 
Snatch
6 x 2 reps at 80-85%
 
Back Squat
4 x 4 reps at 75%
 
ii) WOD Intervals
6 rounds for time:
 
Rx
8 Shuttle Runs
12 Chest to Bar Pullups
Rest 60s
 
Sc
8 Shuttle Runs
12 Pullups
Rest 60s



30 May 2019

 Torsdag

 
A) Deadlifts
5 x 10 reps at 55%, performed as Touch & Go.
 
B) WOD
2 rounds for time:
 
Rx 
15 Snatches 50/35kg
15 Handstand Pushups
 
Md
15 Snatches 40/27.5kg
10 Handstand Pushups
 
Lt
15 Snatches 30/20kg
3 Wall Climbs
 
Rest 3 min
 
2 rounds for time:
 
Rx
15 Toes to Bar
15 Hang Power Cleans 50/35kg
 
Md
10 Toes to Bar
15 Hang Power Cleans 40/27.5kg
 
Lt
15 Hanging Knee Raises
15 Hang Power Cleans 30/20kg
 
C) Core Finisher
Side Planks with Rear Delt Flies
3 x 10 reps per side, with a dumbbell.
 
Extra Credits 
i) Conditioning Intervals
 
20 min AMRAP
30m Sandbag Carry 50/30kg
30m Double Overhead Kettlebell Carry 18/12kg
30m Sled Push
30/25 kcal Assault Bike
1 min Rest



29 May 2019

 Onsdag

 
A) High Hang Snatches
5 x 3 reps at 70-75% of 1RM Snatch
 
B) WOD
5 min AMRAP x 4 sets:
 
Buy in, each set:
1 Fountain Run
 
Then, for remainder of time:
AMRAP
 
Rx
16 American Kettlebell Swings 24/18kg
8 Burpees
 
Md
16 American Kettlebell Swings 20/14kg
8 Burpees
 
Lt
16 American Kettlebell Swings 16/10kg
8 Burpees
 
Rest 2 min between sets

 
Extra Credits 
i) Muscle Ups & Handstand Walk
4 min AMRAP
In an increasing ladder, perform:
1-2-3... Unbroken Bar Muscle Ups
1-2-3... Unbroken meters Handstand Walk
 
Rest 2 min
 
Repeat, start from 1 again.
 
ii) Short Intervals
30s ON / 30s OFF x 16 sets, alternating between
1. Dumbbell Snatches 22.5/15kg for reps
2. Ski Erg for Kcal



28 May 2019

 Tisdag

 
A) Upper Body Strength
4 rounds of:
5 Strict Pullups, weighted, bodyweight or banded.
Rest 60s
5 Single Arm Kettlebell Press per arm
Rest 60s
 
B) WOD
3 rounds for time: (Timecap: 15 min)
 
Rx
25 Box Jumps
25 Hand Release Pushups
25 Chin over Bar Pullups
 
Md
20 Box Jumps
20 Hand Release Pushups
15 Chin over Bar Pullups
 
Lt
15 Box Jumps
15 Hand Release Pushups
15 Banded Pullups
 
C) Core Finisher
Lying Leg Raises
3 AMRAPs
Partner pushes legs to floor. 
 
Extra Credits 
i) Long Conditioning Intervals
4 rounds for time:
500m Row
500m Ski Erg
1000m Assault Bike 
Rest 3 min between rounds



27 May 2019

 Måndag

 
A) Tempo Front Squats
5 x 2 reps at 80%
2 second descent, 1 second pause in bottom position.
 
B) WOD
25 min AMRAP
 
Rx
10 Back Rack Lunges 30/20kg
8 Dumbbell Clean & Jerks 22.5/15kg
6 Toes to Bar
4 Front Squat 30/20kg
 
Md
10 Back Rack Lunges 20/15kg
8 Dumbbell Clean & Jerks 18/12kg
6 Knees to Elbows
4 Front Squat 20/15kg
 
Lt
10 Bodyweight Lunges
8 Dumbbell Clean & Jerks 14/9kg
6 Hanging Knee Raises
4 Front Squat 20/15kg
 
Extra Credits 
i) Weightlifting
 
Snatch + Hang Snatch
5 x 2 + 1 reps at 80%
 
Push Jerks
4 x 3 reps at 75-80%
2 x 2 reps at 85%
 
ii) WOD
7 min AMRAP
3 Ring Muscle Ups
5 Sandbag Over Shoulder 50/30g
7m Handstand Walk



24 May 2019

Fredag
 
A) Deadlifts
4 x 8 reps at 60%, performed as Touch & Go
 
B) WOD 25 min AMRAP
 
1 Fountain Run
3 Rounds of Cindy (5 Pull-Ups, 10 Push-Ups, 15 Air Squats)
90s Rest
 
Rx - Wear a weight vest
Sc - No weight vest
 
 
Extra Credits 
i) Snatch & Muscle Ups
Every minute, on the minute, perform:
Min 1: 3 Power Snatches 70%
Min 2: 1-5 Ring Muscle Snatches
Total of 12 minutes. 



23 May 2019

 Torsdag

 
A) Squat Clean & Jerk
Every minute, on the minute, perform:
1 Squat Clean + 2 Split Jerks at 80%
x 8 sets
 
B) WOD
3 min ON / 1 min OFF x 5 sets

Rx
1 Power Clean 85/60kg
3 Toes to Bar
5 Wallballs 9/6kg

Md
1 Power Clean 65/45kg
3 Hanging Leg Raises
5 Wallballs 9/6kg

Lt
1 Power Clean 45/30kg
3 Hanging Knee Raises
5 Wallballs 6/4kg
C) Core Finisher
3 rounds of: 
10 Side Bends per side
30 Kettlebell Loaded Swim Kicks (Press KB up toward ceiling)
 
Extra Credits 
i) Row & Ski Erg
5 rounds for time: 
500m Row
500m Ski Erg
 



22 May 2019

 Onsdag

 
A) Strict Pullups
5 x 5 reps
 
B) Single Arm Kettlebell Press
5 x 5 reps per arm
 
C) WOD
For time: (Timecap: 20 min)
 
Buy in: 1 Lap around Solna C
 
Then 3 rounds of
15 Devil Presses
15m Dumbbell Walking Lunges
30m Dumbbell Farmers Walk
 
Rx: 2 x 22.5/15kg
Md: 2 x 18/12kg
Lt: 2 x 14/9kg
 
Extra Credits 
i) WOD
For time: 
50/40 kcal Assault Bike
30m Handstand Walk
20 Pistol Squats
10 Bar Muscle Ups



21 May 2019

 Tisdag

 
A) Tempo Front Squats
 
Work up to a heavy double.
 
Then perform 3 x 2 reps at 90% of heavy double.
 
B) WOD
In pairs, perform 3 rounds for time of: (Timecap: 20 min)
500/450/400m Row
60/50/40 Abmat Situps
100/50 Double Unders or 150 Single Unders
Rest 1 min
(Rx/Md/Lt)
 
This is performed "waterfall" style. P1 begins with the row. When P1 completes the given distance, he/she moves on to Situps while P2 begins to row. Proceed with rest of workout in a similar fashion. Ideally P1 has already moved onto the next movement before P2 completes his/her work. Choose rep scheme accordingly. 
 
C) Core Finisher
3 rounds for quality
 
20s Hollow Hold
20s Superman Hold
10s Side Plank per side
 
Rest 30s between rounds
 
Extra Credits 
i) Weightlifting
Snatch 
5 x 4 reps at 70%
 
Clean & Jerk
5 x 3 + 1 reps at 80%
 



20 May 2019

 Måndag

 
A) Skill Practice
Spend 5 minutes practicing Handstand Hold
Spend 5 minutes practicing Pistol Squats
 
B) Snatches & Double Unders
Every 2 minutes, perform:
1 Power Snatch + 1 Snatch Grip Push Press + 1 Squat Snatch + 1 Overhead Squat at 75% of 1RM Snatch
30-60 Double/Single Unders
x 6 sets
 
C) WOD
10 min AMRAP
 
Rx
20 Box Jumps
20 Single Dumbbell Clean 26/20kg
20 Handstand Pushups
 
Md
20 Box Jumps
20 Single Dumbbell Clean 20/15kg
10 Handstand Pushups
 
Lt
20 Box Jumps
20 Single Dumbbell Clean 14/10kg
20 Hand Release Pushups
 
Extra Credits 
i) Clean Deadlifts
6 x 3 reps at 115% of 1RM Clean
 
ii) Conditioning Intervals
2 rounds for time:
16 kcal Assault Bike
16 Burpees
 
Rest 1 min 
 
3 rounds for time:
12 kcal Assault Bike
12 Burpees
 
Rest 1 min
 
4 rounds for time:
8 kcal Assault Bike
8 Burpees
 



17 May 2019

 Fredag

 
A) Upper Body Strength
 
5 x 5 reps Strict Pullups, weighted, bodyweight or banded.
 
3 x 8 reps per arm of Dumbbell Rows
 
B) WOD Intervals
4 min ON / 1 min OFF x 5 sets
Continue where last set ended.
 
Rx
60 Double Unders
12 Overhead Dumbbell Lunges 22.5/15kg
12 Burpees
12 Dumbbell Snatches 22.5/15kg
 
Md
30 Double Unders
12 Overhead Dumbbell Lunges 18/12kg
12 Burpees
12 Dumbbell Snatches 18/12kg
 
Lt
60 Single Unders
12 Overhead Dumbbell Lunges 14/9 kg
12 Burpees
12 Dumbbell Snatches 14/9kg
 
Extra Credits 
i) Front Squat
4 x 4 reps at 80%
 
ii) WOD
10 min AMRAP
15/12 kcal Assault Bike
6 Sandbag over Shoulder 50/30kg
15 Toes to Bar
 



16 May 2019

 Torsdag

 
A) WOD
3 x 10 min AMRAP, 3 min rest between. 
Use the same barbell across all AMRAPs
Rx: 70/50kg
Md: 50/35kg
Lt: 30/20kg
 
A1) 10 min AMRAP
Biuy in: Run around Solna C
Then, amrap of:
Power Clean & Push Jerk
 
 
A2) 10 min AMRAP
Biuy in: Run around Solna C
Then, amrap of:
Snatches
 
 
A3) 10 min AMRAP
Biuy in: Run around Solna C
Then, amrap of:
Overhead Squats
 
Extra Credits 
i) Handstand Walk Practice
Spend 15 minutes practicing Handstand Walk, either straight walking or obstacle courses.
 
ii) Muscle Ups & Snatches
OTM x 16 sets
Even: 4 Snatches at 70%
Odd: 4 Ring Muscle Ups
 



15 May 2019

 Onsdag

 
A) Deadlifts
5 x 3 reps at 80%
 
B) WOD
2 rounds for time: (Timecap: 14 min)
 
Rx
25 Toes to Bar
25 Handstand Pushups
25 Deadlifts 100/70kg
25m Handstand Walk
 
Md
15 Toes to Bar
15 Handstand Pushups
25 Deadlifts 80/55kg
15m Handstand Walk
 
Lt
25 Hanging Knee Raises
25 Hand Release Pushups
25 Deadlifts 60/40kg
25m Bear Crawl
 
C) Accessory Strength
4 rounds of 
10-20s Hanging L-sit
20 Band Pull-Aparts
Rest 60s between rounds
 
 
Extra Credits 
i) Conditioning Intervals
Mikkos Triangle
OTM x 40
1. Row for kcal
2. Assault Bike for kcal
3. Ski Erg for kcal
4. Rest
 
If you did this during WOD 22/4, increase pace by 1 kcal on each station. 
Maintain same pace across all sets. 
 



14 May 2019

 Tisdag

 
A) Push Press
Build up to a heavy single push press
Then perform 4 x 2 reps at 85% of heavy single.
 
B) WOD
20 min AMRAP
Rx
1 Fountain Run
20 Kettlebell Snatches 20/14kg
10 Chest to Bar Pullups
60s Rest
 
Md
1 Fountain Run
20 Kettlebell Snatches 16/10kg
10 Pullups
60s Rest
 
Lt
1 Fountain Run
20 Kettlebell Snatches 12/8kg
10 Jumping Pullups
60s Rest
 
C) 
 
Extra Credits 
i) Hang Clean 
6 x 3 reps at 75-80%
 
ii) WOD
5 rounds for time:
20 Sandbag on Shoulder Lunges 50/30kg
30 Mountain Climbers
30 Situps
 



13 May 2019

 Måndag

 
A) Back Squat
5 x 5 reps at 75%
 
B) WOD 
In teams of two, perform a 15 min AMRAP:
P1 Rows while P2 uses dumbbells. Rower must finish 250m before switching is allowed. 
 
Row for distance
Devil Presses
Rx: 2 x 22.5/15kg
Md: 2 x 18/12kg
Lt: 2 x 14/9kg
 
Team score is total distance and total number of Devil Presses.
 
C) Core Finisher
Swim Kicks
30s ON / 30s OFF x 4 sets
 
Extra Credits 
i) Weightlifting
5 x 2 reps of Squat Snatch at 80%
 
5 x 2 reps of Split Jerk at 80%



10 May 2019

 Fredag

 
A) Deadlifts
4 x 6 reps 70-75%
 
B) Monostructural Test
24 min AMRAP
Min 1: Assault Bike for kcal
Min 2: Double Unders for reps
Min 3: Mountain Climbers
Min 4: Rest
 
C) Core Finisher
With time remaining, perform 3-5 sets of:
Stir the Pot, 6-10 rotations each way
 
Extra Credits
i) Back Squat
5 x 5 reps at 75%
 
ii) WOD
2 rounds for time:
20 Toes to Bar
20 Sandbag Squats 50/30kg
10 Sandbag Over Shoulder 50/30kg
 



09 May 2019

Torsdag
 
A) Ring Muscle Ups
Spend 10 minutes practicing ring muscle ups.
 
If you cannot yet do ring muscle ups, practice:
High Ring Kips
Ring Support Holds
Transition Drill with feet on the ground
 
B) Hang Squat Cleans
5 x 3 reps 75%
 
C) WOD
8 min AMRAP
 
Rx
16 Box Jump Overs
12 Chest to Bar Pullups
8 Push Jerks 70/50kg
 
Md
16 Box Jump Overs
12 Pullups
8 Push Jerks 55/40kg
 
Lt
16 Box Jump Overs
12 Banded Pullups
8 Push Jerks 40/30kg
 
Extra Credits
i) WOD
For time:
500m Row
10m Handstand Walk
400m Row
10m Handstand Walk
300m Row
10m Handstand Walk
200m Row
10m Handstand Walk
100m Row
10m Handstand Walk
200m Row
10m Handstand Walk
300m Row
10m Handstand Walk
400m Row
10m Handstand Walk
500m Row 



08 May 2019

Onsdag
 
A) Split Jerk
7 x 2 reps 75-85%
 
B) Running and Burpee Test
4 rounds for time: (Timecap: 20 min)
 
1 Fountain Run. Rx around fountain, Sc cut back before fountain.
25 Burpees to Plate
 
C) Core Finisher
If time remains, perform a 5 min AMRAP of:
20 Cross Over Jackknivs
10 Hanging Leg Raises
30m Single Arm Farmer Carry with a heavy Kettlebell.
 
Extra Credits
i) WOD
 
6 min AMRAP
14 Kettlebell Snatches 16/12kg
14 Hand Release Pushups
14 Box Step Ups with Dumbbell 22/15kg
 
Rest 4 min
 
6 min AMRAP
7 Power Cleans 60/40kg
7 Handstand Pushups
35 Double Unders
 



07 May 2019

Tisdag
 
A) Front Squats
4 x 4 reps 70%
 
B) WOD
For time: (Timecap: 10 min)
 
Rx
80 Double Unders
20 Snatch 50/35kg
20 Handstand Pushups
40 Double Unders
10 Cleans 80/55kg
10 Handstand Pushups
 
Md
40 Double Unders
20 Snatch 40/27.5kg
10 Handstand Pushups
40 Double Unders
10 Cleans 60/42.5kg
5 Handstand Pushups
 
Lt
80 Single Unders
20 Snatch 30/20kg
20 Hand Release Pushups
40 Single Unders
10 Cleans 45/30kg
10 Hand Release Pushups
 
C) Accessory Strength
4 supersets:
6 Dumbbell Rows per arm
20 Lat Pulldowns
60s rest
 
Lat Pulldowns: Attach two resistance bands to pullup rack, thread a wooden stick through bands. Bands should be set at ends of stick. Sit on floor and perform pulldowns.
 
Extra Credits
i) Dumbbell Complex
5 sets per arm of:
6 Dumbbell Snatches
4 Dumbbell Push Jerks
2 Overhead Squats with Dumbell
 
Go for weight, rest as needed between sets.
 
ii) Intervals
5 min ON / 3 min OFF x 3 sets
 
AMRAP
10 kcal Assault Bike
10 Snatches 35/25kg
10 kcal Row
10 C&J 35/25kg 



06 May 2019

 Måndag

 
A) Snatch Complex
5 sets of:
3 Power Snatch + 1 Hang Squat Snatch
Start at 70% of 1RM Snatch and increase weight across sets to 85%.
 
B) Core Strength
4 x 4-8 reps of Ab Wheel Rollouts
Rest as needed between sets
 
C) Repeated Effort Rowing Test
For distance.
4 min ON / 5 min OFF / 4 min ON
 
This will be re-tested, save results.
For coaches, let one group start first. Have second group perform first interval while first group rests. 
 
Extra Credits
i) WOD
20 min AMRAP
20 Wallballs 9/6kg
15 kcal Ski Erg
20 Toes to Bar or Hanging Knee Raises
10 Shuttle Runs
 



03 May 2019

 Fredag

 
A) Split Jerks
5 sets of
4 reps at 70-75%
 
B) WOD
8 min AMRAP
 
Rx
10 Snatches 42.5/30kg
15 Box Jump Over
10 Handstand Pushups
 
Md
10 Snatches 35/25kg
15 Box Jump Over
5 Handstand Pushups
 
Lt
10 Snatches 30/20kg
15 Box Step Over
10 Hand Release Pushups
 
C) Strength Circuit
5 rounds, performed as OTM
C1) Single Arm Plank 20s per side (Rx in rings)
C2) 10 Pendlay Rows
C3) 6 Tempo Goblet Squats (3 second descent, 1 second pause in bottom)
 
Extra Credits
i) Snatch
5 sets of
1 Squat Snatch
1 Reverse Squat Snatch
Use 80-85% of 1RM Snatch
 
ii) Assault Bike Intervals
1:00 ON / 0:30 OFF x 10 sets
 



02 May 2019

 Torsdag

 
A) Hang Squat Snatch
5 sets of:
2 reps at 80%
 
B) WOD Intervals
 
5 min AMRAP
1-2-3-4...
Burpees
Kettlebell Swings (Rx: 32/24kg. Md: 24/20kg, Lt: 18/14kg)
 
Rest 3 min 
 
5 min AMRAP
1-2-3-4...
Wallballs
Toes to Bar / Knees to Elbows / Hanging Knee Raises
 
Rest 3 min
 
5 min AMRAP
1-2-3-4...
10x Double Unders / 5x DU / 15x Single Unders
Double Kettlebell Snatches (Rx: 2x24/18kg, Md: 2x18/14kg, Lt: 12/8kg)
 
C) Core Finisher
5 sets of:
30s Weighted Plank
30s rest between sets
 
Extra Credits
i) Clean Complex
OTM x 10 sets
1 Power Clean
1 Hang Squat Clean
1 Squat Clean
Begin at 60% and increase load every 2 sets
 
ii) WOD
4 rounds for time:
5 Bar Muscle Ups
5 Deadlifts 120/85kg
5 Thrusters 60/40kg
 



01 May 2019

 Onsdag

 
A) Strict Pullups
5 x 5 reps
Rest as needed between sets
Use weight vest or belt for additional loading, or bands for scaling.
 
B) Strength Circuit
5 rounds, performed as OTM
B1) 10 Good Mornings
B2) 1 Heavy Turkish Get-up per arm
B3) 7 Bulgarian Split Squats per leg
B4) 40s Hollow Position Hang
 
C) Assault Bike Sprints
 
4 sets of 30 second all out sprints.
 
Rest 2:00 between sets.
 
Extra Credits
i) Conditioning Intervals
10 min AMRAP x 3 sets
500m Row
10 Devil Presses 22/15kg
400m Run
 
Rest 3 min between sets



30 April 2019

 Tisdag

 
A) Squat Cleans
8 sets of:
1 Squat Clean at 80-95%
 
Beginner
5 sets of:
2 Squat Clean at 75%
 
B) WOD
OTM x 12 sets
 
Rx
6 Power Cleans 60/45kg and 6 Bar Facing Burpees
 
Md
6 Power Cleans 45/30kg and 5 Bar Facing Burpees
 
Lt
6 Power Cleans 30/20kg and 4 Bar Facing Burpees
 
C) WOD
10 min AMRAP
 
Rx
30m Farmer Carry 2x32/24kg
20 Situps
 
Md
30m Farmer Carry 2x24/20kg
16 Situps
 
Lt
30m Farmer Carry 2x18/14kg
12 Situps
 
Extra Credits
i) Ring Muscle Up Practice
5 sets of ~80% of max rep ring muscle ups.
Rest as needed between sets.
 
ii) Intervals
Every 4 minutes x 4 sets:
6 Sandbag over Shoulder 50/30kg
30m Sandbag Carry
5-10 Handstand Pushups
10 Shuttle Runs
Rest remainder of time.
 



29 April 2019

 Måndag

 
A) Paused Front Squat
4 sets of:
3 reps wih a 1s pause in bottom
Use 80% of 1RM Front Squat
 
B) Strength Circuit
5 rounds, performed as OTM
B1) 8 Double Dumbbell Deadlifts, 2s descent
B2) 12 Kettlebell Floor Press
B3) 8 Strict Toes to Bar or Hanging Leg Raises
 
C) WOD
8 min AMRAP
 
Rx
16 Chest to Bar Pullups
16 Single Dumbbell Thruster 26/20kg
80 Double Unders
 
Md
16 Pullups
16 Single Dumbbell Thruster 20/14kg
40 Double Unders
 
Lt
16 Jumping Pullups
16 Single Dumbbell Thruster 14/10kg
80 Single Unders
 
Extra Credits
i) Weightlifting
Snatch from Blocks
5 sets of
1 Power Snatch + 1 Squat Snatch at 75-80% of 1RM Snatch
Bar setup above knee height.
 
Clean & Jerk
5 sets of
2 Squat Cleans + 1 Split Jerk at 85%
 



26 April 2019

 Fredag

 
A) Paused Front Squats
5 sets of:
2 reps with a 2s pause in bottom 
Use 75% of 1RM Front Squat
 
B) Accessory Strength
4 supersets of:
6+6 reps of Single Arm Dumbbell Press, lunge position.
15 Band Pull-Aparts
Rest 60s between sets
 
C) Rowing
In pairs, perform a row for time:
Rx: 5000m
Md: 4500m
Lt: 4000m
 
One rower at a time. Switch as often as you like.
 
Extra Credits 
i) Clean & Jerk
Build up to a heavy set of:
Power Clean + Split Jerk
 
Then perform 
3 x 2 reps at 85% of that weight
 
ii) WOD Intervals
3 min AMRAP x 3 sets
Rest 3 min between sets
 
AMRAP
15 Toes to Bar
25 No Pushup Burpees
35 Air Squats



25 April 2019

 Torsdag

 
A) Strict Pullups
5 x 5 reps
Rest as needed between sets
Use weight vest or belt for additional loading, or bands for scaling. 
 
B) Strength Circuit
5 rounds, performed as OTM
B1) 4-10 Strict Toes to Bar or Hanging Leg Raises, slow. 
B2) 1+1 Heavy Turkish Get Up 
B3) 12 Ring Rows, use weight vest for additional load. 
 
C) WOD
10 rounds for time: (Timecap 13 min)
 
Rx
10 Medball Sit-Ups 9/6kg
10 Push Ups
5 Broad Jumps, 2m
 
Md
10 Medball Sit-Ups 9/6kg
10 Push Ups
5 Broad Jumps, 1.5m
 
Lt
10 Medball Sit-Ups 6/4kg
10 Push Ups on knees
5 Broad Jumps 1m
 
Extra Credits 
i) Snatches
5 sets of:
2 Snatches at 80-85% of 1RM Snatch
 
ii) Conditioning Intervals
3 min ON / 2 min OFF x 6 sets, alternating between:
 
AMRAP 1
16/12 kcal Row
8 Burpee Box Jump Overs
 
AMRAP 2
14/10 kcal Bike
20-50 Double Unders
 
3 sets per AMRAP
 



24 April 2019

 Onsdag

 
A) Split Jerks
6 sets of: 
1 Split Jerk with pause in dip
2 Split Jerks
Use 75-80% of 1RM Jerk
 
B) Core Strength
Box Supported L-sits or Tuck sit
4 x 10-20 seconds
Rest as needed between sets
 
C) WOD
3 rounds for time: (Timecap: 12 min)
 
Rx
30 Goblet Squats 24/18kg
60m Single Arm Farmer Carry (twice back and forth on grass)
90 Double Unders
 
Md
30 Goblet Squats 20/14kg
60m Single Arm Farmer Carry (twice back and forth on grass)
45 Double Unders
 
Lt
30 Goblet Squats 16/10kg
60m Single Arm Farmer Carry (twice back and forth on grass)
90 Single Unders
 
Extra Credits 
i) Short Conditioning Intervals
1 min AMRAP x 10 sets
 
6 Sandbag to High Box 50/30kg
AMRAP kcal Assault Bike rest of minute
 
Rest 1 min between sets
 



23 April 2019

 Tisdag

 
A) Strength Circuit
6 rounds, performed as OTM
A1) 8 Deadlifts at 50% of 1RM Deadlift, slow and controlled Tounch & Go reps. 
A2) 6 Strict HSPU or Pike Pushups or Seated Kettlebell Press
A3) 5+5 reps Reverse Lunges Standing on 20kg bumper plate. Hold Kettlebell for additional load. 
 
B) WOD Long Helen
20 min AMRAP
 
Rx
1 Fountain Run
21 Kettlebell Swings 24/16kg
12 Chin over Bar Pullups
 
Sc
1 Fountain Run
21 Kettlebell Swings 14/10kg
12 Jumping Pullups
 
Extra Credits 
i) Weightlifting 
Snatch from Blocks
5 sets of 
1 Power Snatch + 1 Squat Snatch at 75-80% of 1RM Snatch
Bar setup above knee height. 
 
Clean & Jerk
5 sets of 
2 Squat Cleans + 1 Split Jerk at 85%
 
ii) Gymnastics WOD
5 min AMRAP
4 Ring Muscle Ups
7 Handstand Puhups
10 Pistols Squats



22 April 2019

 Måndag

 
A) Snatch Complex
In a 10 minute window, build up to a heavy complex of:
2 Hang Power Snatches
1 Snatch Grip Push Press
1 Overhead Squat
 
B) WOD
14 min AMRAP
 
Rx
1 Dumbbell Complex per side 26/20kg
10 Burpee Box Jumps
 
Md
1 Dumbbell Complex per side 22/15kg
8 Burpee Box Jumps
 
Lt
1 Dumbbell Complex per side 16/12kg
6 Burpee Box Jumps
 
Dumbbell Complex:
3 Deadlifts
2 Hang Power Cleans
1 Thruster
 
C) Core Finisher
4 min AMRAP
10 Toes to Roof
10 Super Man Lifts
10 Side Crunches per side
 
Extra Credits 
i) Conditioning Intervals
Mikkos Triangle
OTM x 40
1. Row for kcal
2. Bike for kcal
3. Ski for kcal
4. Rest
 
Maintain same pace across all sets. 
 



19 April 2019

 Fredag

 
A) Paused Power Cleans
5 x 3 reps at 70% of 1RM Clean
1/2s pause at 3cm off floor in pull.
 
B) Strength Circuit
5 rounds, performed as OTM
B1. 15m Front Rack Duck Walks
B2. 8+8 reps Turkish Sit Up (Part of turkish get up from laying on back to seated)
B3. 6 Strict Pullups
 
C) WOD
7 min AMRAP
 
Rx
14 Toes to Bar
10m Handstand Walk
14 Dumbbell Snatches 22/16kg
 
Md
8 Toes to Bar
10m Handstand Walk
14 Dumbbell Snatches 18/12kg
 
Lt
14 Hanging Knee Raises
10m Handstand Walk
14 Dumbbell Snatches 14/9kg
 
Extra Credits 
i) Snatch
5 sets of
2 Hang Power Snatches
2 Behind the Neck Push Press (Wide Grip)
2 Overhead Squats
65% of 1RM Snatch
 
ii) Conditioning Intervals
2 rounds of: 
1 Run around Solna C
1000m Row
Rest 4 min 



18 April 2019

 Torsdag

 
A) Split Jerks
OTM x 10 sets
3 Split Jerks at 70% of 1RM
 
B) WOD Kelly
5 rounds for time: (Timecap 30 min)
 
Rx
1 Fountain Run
30 Wallballs 9/6kg
30 Box Jumps
 
Sc
1 Fountain Run
30 Wallballs 6/4kg
30 Box Jumps or Box Step Ups

 
Extra Credits 
i) Gymnastics
5 rounds of 
1 set of Bar Muscle Ups (80% of max reps)
1 set of Handstand Pushups (80% of max reps), make these difficult by adding deficit.
Rest 2 min between rounds
 



17 April 2019

 Onsdag

 
A) Snatches
4 x 3 reps at 80% of 1RM Snatch
 
B) Back Squats
3 x 5 reps at 75-80% 
 
C) WOD
15 min AMRAP
 
Rx
12 Chest to Bar Pullups
24 Ring Rows
5 Floor Stair Run
 
Md
6 Chest to Bar Pullups
18 Ring Rows
4 Floor Stair Run
 
Lt
12 Jumping Pullups
12 Ring Rows
3 Floor Stair Run
 
Extra Credits 
i) Conditioning Intervals
4 min ON / 3 min OFF x 4 sets
 
AMRAP
20/16 kcal Assault Bike
20/16 kcal Rowing
20/16 kcal Ski Erg



16 April 2019

Tisdag
 
A) Strength Circuit
5 rounds, performed as OTM
A1. 8 reps Romanian Deadlifts 50% of 1RM Deadlift
A2. 20 seconds of Hanging L-Sit or Tuck Hang
A3. 6+6 reps Reverse Goblet Lunges (Kettlebell or Dumbbell)
A4. 10+10 rotations Stir the Pot
 
B) Intervals
3 min ON / 1 min OFF x 5 sets
 
Rx 
300/250m Rowing
50 Double Unders
20 Burpees
20 American Kettlebell Swings 24/18kg
 
Md
250/200m Rowing
20 Double Unders
16 Burpees
20 American Kettlebell Swings 20/14kg
 
Lt
200/150m Rowing
50 Single Unders
12 Burpees
20 American Kettlebell Swings 16/10kg
 
C) 
 
Extra Credits 
i) Snatch Complex
5 sets of:
1 Squat Snatch
1 Overhead Squat
1 Hang Snatch
1 Overhead Squat
 
75% of Snatch, or slightly heavier than last weeks complex. 



15 April 2019

 Måndag 

A) Tempo Front Squat
5 x 2 reps at 75%
Performed with a 3 second descent and a 1 second pause in bottom. 
 
B) Strength Circuit
5 rounds, performed as OTM
B1. 6+6 reps Parallette Supported, Single Arm Dumbbell Rows (Pushup position, non-rowing arm holding parallette) 
B2. 8 reps Behind the Neck, Snatch Grip Press, 2 second descent 
 
C) WOD
10 min Amrap 
 
Rx
8 Power Cleans 42.5/30kg
8 Barbell Overhead Lunges 42.5/30kg
8 Strict Pullups
 
Md
8 Power Cleans 35/25kg
8 Barbell Overhead Lunges 35/25kg
4 Strict Pullups
 
Lt
8 Power Cleans 30/20kg
8 Barbell Front Rack Lunges 30/20kg
8 Strict Banded Pullups
 
Extra Credits
i) Cleans
6 sets of:
1 Power Clean
1 Hang Squat Clean 
1 Squat Clean
Barbell at 80% of 1RM
 
 
II) Gymnastics WOD
10 rounds for quality:
5 Toes to Bar 
3 Handstand Pushups 
1 Ring Muscle Ups
 



12 April 2019

 Fredag

 
A) Back Squats
4 x 4 reps 75%
 
B) Accessory Strength
3 sets each
15s Box Supported L-Sits/Tuck Sit
 
3-5 Wall Climbs or 10-30 reps Handstand Shoulder Tap
 
C) Strength Circuit, performed as OTM. 
6 rounds
C1 12 Heavy Kettlebell Swings
C2 5 Tempo Push-ups (4s descent, 1s pause in bottom position)
C3 10 Ring Rows

C2 & C3 can be performed with weight vest.
 
Extra Credits
i) Weightlifting
Power Snatch
5 x 2 reps at 80% of 1RM Snatch
 
Behind the Neck Split Jerks
8 x 1 rep at 80-85%
 
ii) Conditioning Intervals
3 min ON / 1 min OFF x 4 sets
12/10 kcal Ski Erg
30m Farmers Carry Rx: 2x32/24kg Sc: 2x24/18kg
12 Burpees to High Target
 



11 April 2019

 Torsdag

 
A) Clean & Jerk with Rope Jumps
Every 90 seconds, perform 1 round of:
4 Hang Power Cleans + 4 Push Jerks at 60%
15 - 45 Double Unders (Md - Rx) or 30-60 Single Unders (Sc)
x 5 rounds
 
B) WOD
In pairs, perform a 18 min AMRAP of:
AMRAP distance on Rower (1 rower at a time)
 
Before switching, non-rower must perform
30/24/18 No Pushup Burpees
30/24/18 Cross Over Jackknives
 
C) Turkish Get-Ups
Find a suitable medium-heavy Kettlebell and perform a 4 min AMRAP, alternating sides every 2 reps.
 
Extra Credits
i) Weightlifting
Snatch
6 sets of:
1 High Hang Snatch
1 Hang Snatch
1 Low Hang Snatch
1 Snatch
Use 75% of 1RM Snatch
 
ii) Assault Bike Intervals
30s ON / 30s OFF x 6 sets
Rest 1 min
30s ON / 30s OFF x 6 sets
Rest 1 min
30s ON / 30s OFF x 6 sets
 



10 April 2019

 Onsdag

 
A) Deadlifts & Pullups
5 rounds of:
5 Deficit Deadlifts, stand on 5cm riser. 65% of 1RM Deadlift
Rest 60s
5 Strict Pullups (Weighted, Bodyweight or Banded)
Rest 60s
 
B) Strength Circuit, performed as OTM.
5 rounds
B1 6 Single Arm Dumbbell Push Presses per arm
B2 8 Pendlay Rows
B3 30s of Ring Plank Knees to Elbows
B4 6 Rear Delt Flies Side Plank per side
 
C) Core Finisher
4 rounds
10-20 Toes to Roof
10 Good Mornings, moderate weight
 
Extra Credits
i) WOD
30-20-10 reps for time:
Box Jump Overs
Dumbbell Clean & Jerk Rx: 22/15  Sc: 15/10kg
Toes to Bar / Hanging Knee Raises
 



09 April 2019

 Tisdag

 
A) Snatch Complex
5 sets of:
1 Squat Snatch
1 Overhead Squat
1 Hang Snatch
1 Overhead Squat
 
Use 85% of last mondays max weight or 75% of Snatch
 
B) Accessory Strength
3 sets each
15-45s Handstand Hold
 
8 Goblet Squats (3s descent, 1s pause in bottom position)
 
C) WOD
5 rounds for time: (Timecap: 10 min)
 
Rx
9 Clean & Jerk 50/35kg
14 Lateral Burpees
 
Md
9 Clean & Jerk 40/27.5kg
12 Lateral Burpees
 
Lt
9 Clean & Jerk 30/20kg
10 Lateral Burpees
 
Extra Credits
i) Interval Training
4 min ON / 3 min OFF x 4 sets
16/12 kcal Row
12 Shuttle Runs
12 GHD Situps
 



08 April 2019

 Måndag

 
A) Strength Circuit
6 rounds, performed as OTM.
A1 4 Box Step Ups per leg, holding 1 Kettlebell
A2 8 Good Mornings, heavy
A3 5-10 Strict Toes to Bar or Hanging Leg/Knee Raises
 
B) WOD
20 min AMRAP
7 Devil Presses
Stair Run
Rest 60 seconds after each round.
Rx: 22/15kg, 5 Floors
Md: 18/12kg, 4 Floors
Lt: 14/10kg, 3 Floors
 
Extra Credits
i) Weightlifting
Hang Snatches
5 x 3 reps at 75-80% of Snatch
 
Split Jerks
Build up to a heavy 2, then perform 4 x 2 reps at 15% lighter.
 
ii) Bar Muscle Up Practice
Spend 15 minutes practicing Bar Muscle Ups
Sets of 40% of Max Reps
Rest as needed between sets
 



05 April 2019

Fredag
 
A) Cleans
OTM x 10 sets
1 Squat Clean + 1 Power Clean at 70%
 
B) Core Strength
Reverse Dragon Flags
3 x 5 reps, 5 second descent
 
C) WOD
In pairs, 20 min AMRAP
You go, I go. Perform 1 full round before switching.
 
Rx
12 Front Rack Lunges with Dumbbell 22/15kg
12 Dumbbell Shoulder to Overhead 22/15kg
12 Chest to Bar Pullups
 
Md
12 Front Rack Lunges with Dumbbell 18/12kg
12 Dumbbell Shoulder to Overhead 18/12kg
12 Chin over Bar Pullups
 
Lt
12 Front Rack Lunges with Dumbbell 14/10kg
12 Dumbbell Shoulder to Overhead 14/10kg
12 Jumping Pullups
 
Extra Credits
i) Conditioning Intervals 
2 min ON / 1 min OFF x 10 sets 
30m Sandbag Carry 50/30kg
30 Double Unders 
10 Sandbag Thrusters 50/30kg
AMRAP Shuttle Runs rest of 2 min  



04 April 2019

 Torsdag

 
A) Squat Snatch
4 x 3 reps at 75%
 
B) WOD
3 rounds for time: (Timecap: 30 min)
Rx
50 Kettlebell Swings 24/18kg
40 Burpees
30 Goblet Squats 24/18kg
20 Toes To Bar
1 Stair Run
 
Md
50 Kettlebell Swings 20/14kg
40 Burpees
30 Goblet Squats 20/14kg
20 Knees to Elbows
1 Stair Run
 
 
Lt
50 Kettlebell Swings 16/10kg
40 Burpees
30 Goblet Squats 16/10kg
20 Hanging Knee Raises
1 Stair Run
 
Extra Credits
i) Weightlifting
Back Squat 
5 x 2 reps 80%
 
Split Jerk from Rack 
5 x 2 reps with pause in dip + 2 reps no pause, 70-75%



03 April 2019

 Onsdag

 
A) Deadlifts & Bar Muscle Ups
5-4-3-2-1 reps of: (Timecap: 5 min)
Bar Muscle Ups / Strict Chest to Bar Pullups / Strict Pullups / Banded Pullups
Deadlifts at 75% of 1RM
 
B) WOD
13 min AMRAP
 
Rx
10 Hang Power Snatches 42.5/30kg
10 Chin Over Bar Pullups
10 Box Step Ups with Dumbbell in Front Rack 22/15kg
 
Md
10 Hang Power Snatches 35/25kg
5 Chin Over Bar Pullups
10 Box Step Ups with Dumbbell in Front Rack 14/10kg
 
Lt
10 Hang Power Snatches 27.5/20kg
10 Jumping Pullups
10 Box Step Ups
 
C) Core Finisher
3 rounds
15 Spread Eagle Sit-ups (Straight legs, weight plate pressed toward celing)
15 Good Mornings, light Weight
 
 
Extra Credits
i) WOD Intervals
5 min ON / 2 min OFF x 3 sets
30/25 kcal Assault Bike
20 Burpees
30 Dumbbell Snatches 22/15kg



02 April 2019

 Tisdag

 
A) Paused Front Squat
3 second pause in bottom position.
 
Work up to a daily 1RM.
 
Beginner:
5 x 5 reps, 1 second pause.
 
B) WOD
8 min AMRAP
 
Rx
15 Handstand Pushups
15 Burpees
15 Kettlebell Swings 32/24kg
 
Md
5 Handstand Pushups
13 Burpees
15 Kettlebell Swings 24/18kg
 
Lt
5 Pike Pushups
11 Burpees
15 Kettlebell Swings 18/12kg
 
Rest 6 min before continuing with part C
 
C) WOD
8 min AMRAP
 
Rx
27 Hand Release Pushups
27 Wallballs 9/6kg
27 Box Jump Over
 
Md
21 Hand Release Pushups
21 Wallballs 9/6kg
21 Box Jump Over
 
Lt
15 Hand Release Pushups
15 Wallballs 6/4kg
15 Box Jump Over or Box Step Over
 
Extra Credits
i) Skill Work
OTM x 16, alternating between:
1. Heavy Dumbbell Push Jerk, 5 reps per arm
2. 20-60 Double Unders
 
ii) Rowing Interval
30 seconds ON/ 30 seconds OFF x 12 sets



01 April 2019

 Måndag

 
A) Snatch Complex
In 10 minutes build up to a heavy set of:
1 Squat Snatch
1 Overhead Squat
1 Hang Snatch
1 Overhead Squat
 
B) Core Strength
While holding KB pressed toward ceiling, perform:
4 sets of
20s Swim Kicks
20s Flutter Kicks
20s Hollow Hold
Rest 60s  
 
C) WOD
5 rounds for time:
 
Rx
5 Power Cleans 80/55kg
15 Toes to Bar
10 Shuttle Runs
 
Md
5 Power Cleans 60/40kg
10 Toes to Bar
10 Shuttle Runs
 
Lt
5 Power Cleans 40/30kg
15 Hanging Knee Raises
10 Shuttle Runs
 
Extra Credits 
i) WOD
4 min AMRAP x 4 set
 
10 Devil Press 2 x 18/12kg
20 Wallballs 9/6kg
15/12 kcal Assault Bike
 
3 min Rest between AMRAPs
Continue where previous AMRAP stopped



29 March 2019

 Fredag

 
A) Strength WOD
For time: (Timecap: 15 min)
10-9-8-7-6-5-4-3-2-1 reps of 
Single Arm Press with dumbbell at 25% of 1RM Barbell Strict Press, per arm (double reps)
Deadlift at 50% of 1RM 
 
B) WOD
In pairs, perform 3 x 6 min AMRAPs
2 min rest between AMRAPs
 
Rx
30/24 kcal Row
30 Chin Over Bar Pullups
20 Devil Presses, 2 x 22/15kg Dumbbells
 
Sc
24/18 kcal Row
30 Jumping Pullups
20 Devil Presses, 2 x 16/10kg Dumbbells
 
Extra Credits 
i) Power Snatch
5 sets of: 
1 Hang Power Snatch
1 Low Hang Power Snatch
1 Power Snatch
Use 75% of 1RM Snatch
 
ii) WOD
5 rounds for time:
1 Fountain Run
16 Kettlebell Snatches 
Rx: 24/16kg
Sc: 18/12kg



28 March 2019

 Torsdag

 
A) Clean & Jerk Complex
OTM x 8
1 Squat Clean 
1 Thruster
1 Split Jerk
 
Barbell at 85% of 1RM Thrusters
 
B) Accessory Strength
4 x 8 reps of Pendlay Rows, 60s rest between sets
 
3 x 12 reps of Reverse Barbell Curls, 60s rest between sets
 
C) WOD
3 rounds for time: (Timecap: 12 min)
 
Rx
20 Toes to Bar
30 Wallballs 9/6kg
40 Mountain Climbers
 
Md
14 Toes to Bar
20 Wallballs 9/6kg
40 Mountain Climbers
 
Lt
20 Hanging Knee Raises
20 Wallballs 6/4kg
40 Mountain Climbers
 
Extra Credits 
i) WOD
8 min AMRAP
8 Ring Muscle Ups
20/15 kcal Assault Bike



27 March 2019

 Onsdag

 
A) Snatch
3 sets of 2 Power Snatch + 2 Squat Snatch at 75%
3 sets of 1 Power Snatch + 1 Squat Snatch at 85%
 
Beginner
6 sets of 2 Power Snatch + 2 Squat Snatch
 
B) WOD
15 min AMRAP
 
Rx
100 Double Unders
50 Kettlebell Swings, russian 20/14kg
1 Full Stair Run
 
Sc
50 Double Unders or 150 Single Unders
50 Kettlebell Swings, russian 14/10kg
1 Full Stair Run
 
C) Core Finisher
5 min Plank Hold
Everytime you rest, perform 15 Superman Raises
 
Extra Credits 
i) Jerk from Blocks
5 x 2 reps at 80-85%



26 March 2019

 Tisdag

 
A) Back Squat
5 x 3 reps at 70-85%, increasing across sets.
 
B) Accessory Strength
Spend 10 minutes, building up to a heavy set of:
1 Turkish Get-up per arm
 
C) WOD
10 min AMRAP
 
Rx: Jackknives
Sc: Situps
 
EMOM, including 00:00
 
Rx
2 Squat Cleans at 80/55kg
6 Lateral Burpees
 
Md
2 Squat Cleans at 65/45kg
5 Lateral Burpees
 
Lt
2 Squat Cleans at 50/35kg
4 Lateral Burpees
 
Extra Credits 
i) Intervals
4 x 4 min AMRAP
15 kcal Row
12 kcal Ski Erg
9 reps Sandbag over Shoulder (50/30kg)
 
Rest 3 between rounds



25 March 2019

 Måndag

 
A) Deadlifts
3 x 5 reps at 75%
3 x 3 reps at 85%
 
B) CrossFit Open 19.5 
Timecap: 20 min
33-27-21-15-9 reps for time of:
 
Rx:
Thrusters 42.5/30kg
Chest to Bar Pullups
 
Sc:
Thrusters 30/20
Jumping Chin over Bar Pullups
 
Have fun!
 
Extra Credits 
i) Split Jerks
5 x 2 reps at 80%
 
ii) WOD
2 rounds for time
50 Double Unders
16 Dumbbell Hang Clean & Jerk 22/16kg
 
Rest 2 min
 
2 rounds for time
50 Double Unders
16 Dumbbell Snatches 22/16kg
 
Sc: 14/10kg Dumbbells



22 March 2019

 Fredag

 
A) Practice 19.4 Movements
Thrusters
Pullups
 
B) Power Snatches
OTM x 10
2 Power Snatches at 75%
 
C) WOD, In pairs.
2 x 6 min AMRAP of:
Low pace running, rowing or biking.
Every 2 minutes, perform 1 round of Open 19.4 movements that takes around 45-60s to complete. This post will be updated around 08:00. 
1 round:
3 Thrusters
3 Chest to Bar Pullups
3 Thrusters
3 Chest to Bar Pullups
 
P1 starts with 1 round, while P2 runs/rows/bikes. When P1 completes 1 round, switch so that P1 runs/rows/bikes and P2 performs 1 round.
 
Extra Credits 
i) No Extra Credits today. Prepare for the Open!
 



21 March 2019

 Torsdag

 
A) Deadlift & Box Jumps
Perform 6 sets of: 
2 Deadlifts at 80%, directly followed by 2 high box jumps
 
B) WOD
4 rounds for time: (Timecap: 14 min)
 
Rx
20 Kettlebell Snatches 24/16kg
20 Burpees
10 Shuttle Runs
 
Md
20 Kettlebell Snatches 18/12kg
15 Burpees
10 Shuttle Runs
 
Lt
20 Kettlebell Snatches 12/8kg
10 Burpees
10 Shuttle Runs
 
C) Core finisher
Deadbug March with medicine ball locked between knees and elbows.
3 x AMRAP
Rest 30s between AMRAPs
 
Extra Credits 
i) Thruster & Pullup Practice
OTM x 12, alternating between
1. 8 Thrusters
2. 8 Pullups
 
Aim for quality of movement, rather than intensity.
 
ii) Sandbag Fun
OTM x 10
In the same minute, perform:
8 Sandbag Push Press, alternating shoulder
8 Sandbag Walking Lunges
Weights: 50/30kg



20 March 2019

 Onsdag

 
A) Snatch Complex
5 sets of:
1 Power Snatch + 1 Reverse Power Snatch + 1 Hang Power Snatch at 80%
 
Beginner
5 sets of: 
3 Reverse Power Snatches
 
B) Conditioning Circuit
40s ON / 20s OFF, rotate through:
1. Row for kcal
2. Double Unders
3. Assault Bike for kcal
4. Wallclimbs
Perform 4 total rounds
 
C) Hanging
Perform 3 sets of 20s of:
Tuck Hang
L-Sit Hang
Single Arm Tuck Hang
Single Arm L-Sit Hang
Rest 40s between sets
 
Extra Credits 
i) Ring Muscle Up Practice
Spend 15 minutes practicing ring muscle ups.
 



19 March 2019

 Tisdag

 
A) Strength Trainging
3 x 1 rep of Squat Clean Thruster 85-95%
 
3 x 1 rep of Strict Chest to Bar Pullup 85-95% (Banded, bodyweight or weighted) 
 
B) WOD
8 min AMRAP
 
Rx
3-6-9... reps of Thrusters 60/40kg
3-6-9... reps of Chest to Bar Pullups
 
Md
3-6-9... reps of Thrusters 45/30kg
3-6-9... reps of Chin over Bar Pullups
 
Lt
3-6-9... reps of Thrusters 30/20kg
3-6-9... reps of Jumping Pullups
 
C) Accessory Strength
4 sets of: 
8 Single Leg Deadlifts with 1 Kettlebell per leg
 
Extra Credits 
i) Conditioning Intervals
5 rounds for time:
500m Ski Erg
500m Run 
Rest 2 min between rounds



18 March 2019

 Måndag

 
A) Back squats
4 x 4 reps at 75-80%
 
B) Open 19.4 Modified
For total time: (Timecap: 12 min)
 
Rx
3 rounds of:
10 snatches 42.5/30kg
12 bar-facing burpees
 
Rest 3 min
 
3 rounds of: 
10 bar muscle-ups
12 bar-facing burpees
 
Sc
3 rounds of:
10 snatches 30/20kg
12 bar-facing burpees
 
Rest 3 min
 
3 rounds of: 
10 chin-over-bar pullups or jumping pullups
12 bar-facing burpees
 
C) Core finisher
4 min AMRAP
15 Situps
15 Toes to Roof
10 Side Plank Hip Dips per side
 
Extra Credits 
i) Split Jerks
OTM x 10
1 Split Jerk
Start at 80% and increasing across sets.
 
ii) Conditioning Piece 
For time: (Timecap: 20 min)
1000m Row
100 Double Unders
100 Wallballs
100 Double Unders
1000m Row



15 March 2019

 Fredag

 
A) Practice 19.4 Movements
Bar Facing Burpees 
Snatches, power or muscle as TNG
Bar Muscle Ups or Chin-over-bar Pullups
 
B) Strength, non-related to Open movements
 
C) WOD, In pairs.
2 x 6 min AMRAP of:
Low pace running, rowing or biking.

1 round:
4 Bar Facing Burpees 
3 Snatches at open weight
2 Muscle Ups or Pullups

 
Every 2 minutes, perform 1 round of Open 19.4 movements that takes around 45-60s to complete. This post will be updated around 08:00. 
 
P1 starts with 1 round, while P2 runs/rows/bikes. When P1 completes 1 round, switch so that P1 runs/rows/bikes and P2 performs 1 round.
 
Extra Credits 
i) No Extra Credits today. Prepare for the Open!



14 March 2019

 Torsdag

 
A) Power Clean
OTM x 10 sets
2 Power Cleans
Begin with 70% of 1RM Power Clean 
Increase weights every 2 sets by around 5%
 
Beginner
Perform 3 Power Cleans, same weight across all sets
 
B) WOD
3 rounds for time: (Timecap: 10 min)
 
Rx
20 Thrusters 50/35kg
80 Double Unders
 
Md
20 Thrusters 40/27.5kg
40 Double Unders
 
Lt
20 Thrusters 30/20kg
80 Single Unders
 
C) Accessory Strength
3 supersets of:
6 Single Arm Ring Rows per arm, 
6 Hanging Single Leg Raises per leg
Rest 60s between sets
 
Extra Credits 
i) Ring Muscle Up Practice
Spend 15 minutes practicing ring muscle ups.



13 March 2019

 Onsdag

 
A) Back Squats
5 sets of 2 reps at 80-85%
 
B) WOD
3 x 4 min AMRAP 
Rest 2 min between AMRAPs
 
Rx
10 Deadlifts 100/70kg
8 Burpee Bar Muscle Ups
6 Shuttle Runs
 
Md
10 Deadlifts 80/55kg
8 Burpee Chest to Bar Pullups
6 Shuttle Runs
 
Lt
10 Deadlifts 60/40kg
8 Burpee Jumping Pullups
6 Shuttle Runs
 
C) Core Circuit
AMRAP 3 min
10 Fällknivar
10 Arch Lifts 
10 Side Plank Leg Lifts per side
 
Extra Credits 
i) Snatch
OTM x 8
2 Squat Snatches, performed as Touch & Go
 
ii) Assault Bike Intervals
30s ON / 30s OFF x 6 sets
Rest 2 min 
30s ON / 30s OFF x 6 sets



12 March 2019

Tisdag
 
A) Upper Body Strength
 
4 sets of 4 Strict Pullups 
4 sets of 6 Strict Dips or Weighted Pushups
 
Perform exercises as weighted, bodyweight or band-supported.
 
B) WOD
17 min AMRAP, in pairs. Split anyhow, one works at a time.
 
Rx
45/35 kcal Row
30 Toes to Bar
30 Push Jerks 60/40kg
5 Floor Stair Run, both 
 
Md
40/30 kcal Row
30 Knees to Elbows
30 Push Jerks 45/30kg
4 Floor Stair Run, both 
 
Lt
35/25 kcal Row
30 Hanging Knee Raises
30 Push Jerks 30/20kg
3 Floor Stair Run, both 
 
Extra Credits 
i) WOD 
8 min AMRAP
 
Rx
15 Wallballs 9/6kg
15m Sandbag Carry 70/50kg
 
Sc
15 Wallballs 6/4kg
15m Sandbag Carry 50/30kg 



11 March 2019

 Måndag

 
A) Snatches
6 sets of 
1 Hang Power Snatch + 1 Hang Squat Snatch at 75% of 1RM Snatch
 
Beginner
6 sets of
3 Hang Power Snatches + 1 Overhead Squat
 
B) Open 19.3 Modified
10 minute AMRAP
 
Rx
60 reps Dumbbell Overhead Lunges in place. 22.5/15kg 
50 reps Dumbbell Box Step Ups, alternating. 22.5/15kg
50 reps Strict Handstand Pushups
60m Handstand Walk
 
Sc
60 reps Dumbbell Front Rack Lunges in place. 22.5/15kg 
50 reps Dumbbell Box Step Ups, alternating. 22.5/15kg
50 reps Elevated Strict Handstand Pushups or Hand Release Pushups
60m Bear Crawl
 
C) Kettlebell Core Complex
4 rounds of:
20s Swim Kicks with KBs pressed toward ceiling
20s Hollow with KBs pressed toward ceiling
40s Rest
 
Extra Credits 
i) Conditioning Intervals
5 sets of:
24/18 kcal Row
16/12 kcal Assault Bike
48 Double Unders
Rest 2 min



08 March 2019

 Fredag

 
A) Practice 19.3 Movements
Strict Handstand Pushups
Dumbbell Overhead Lunges
Dumbbell Box Step Ups
 
B) Strength, non-related to Open movements
Deadlifts
3 x 5 reps 70%
 
C) WOD, In pairs.
2 x 6 min AMRAP of:
Low pace running, rowing or biking.
Every 2 minutes, perform 1 round of Open 19.3 movements that takes around 45-60s to complete. This post will be updated around 08:00. 

1 round is:
5m Handstand Walk
6 Dumbbell Overhead Lunges
6 Dumbbell Box Step Ups
 
P1 starts with 1 round, while P2 runs/rows/bikes. When P1 completes 1 round, switch so that P1 runs/rows/bikes and P2 performs 1 round.
 
Extra Credits 
i) No Extra Credits today. Prepare for the Open!
 



07 March 2019

 Torsdag

 
A) Snatches and Box Jumps
5 sets of 
2 Power Snatches 80%
3 High Box Jumps
Rest as needed between sets
 
B) Double Dumbbell Complex
5 Sets of:
4 Deadlifts
3 Hang Cleans
2 Push Jerks

Use heavy dumbbells!
 
C) Rowing Intervals
2 min ON / 2 min OFF x 4 sets
 
Extra Credits 
i) Weightlifting
Snatch Pulls
4 x 2 reps at 95% of 1RM Snatch
 
Push Presses
4 x 4 reps at 70%



06 March 2019

 Onsdag

 
A) Strength Training
OTM x 12 sets
2 Back Squats 75%
2 - 8 Handstand Pushups or 2 Wall Climbs
 
B) WOD Intervals
3 x 4 min AMRAP
3 min vila mellan AMRAPs
 
AMRAP B1
6 Squat Clean Thrusters 60/40kg
12 Pullups
6 Lateral Burpees
 
AMRAP B2
4 Squat Clean Thrusters 60/40kg
8 Pullups
4 Lateral Burpees
 
AMRAP B3
2 Squat Clean Thrusters 60/40kg
4 Pullups
2 Lateral Burpees
 
Rx: 60/40kg, Chest to Bar Pullups
Md: 45/30kg, Chin over Bar Pullups
Lt: 30/20kg, Jumping Pullups
 
C) 
 
Extra Credits 
i) 15 min AMRAP (Medium pace)
30m Farmers Carry 2 x 32/24kg
10 Fällknivar
10 kcal Assault Bike



05 March 2019

 Tisdag

 
A) Snatch Complex
In 7 minutes, build up to a heavy set of:
1 Hang Squat Snatch + 1 Touch & Go Squat Snatch
 
B) Accessory Strength Circuit
OTM x 8 sets, alternating between:
5 Overhead Barbell Lunges per leg
7 Dumbbell Rows per arm
 
C) 6 min AMRAP
 
Rx
7 Deadlifts 110/80kg
7 Burpee Box Jump Overs
 
Md
7 Deadlifts 90/65kg
7 Burpee Box Jump Overs
 
Lt
7 Deadlifts 70/50kg
7 Burpee Box Jump Overs
 
Extra Credits 
i) Ring Muscle Up Practice
Spend 15 minutes practicing ring muscle ups.
 
ii) WOD Intervals
5 min ON / 3 min OFF x 3 sets
15/12 kcal Row
45 Double Unders
10m Handstand Walk



04 March 2019

 Måndag

 
A) Push Jerks
Build up to a heavy set of 4 reps.
 
Press
3 x 6 reps at 70%
 
B) Open Workout 19.2 - modified
12 min AMRAP
 
Rx
25 Toes to Bar
50 Double Unders
15 Squat Cleans 60/37.5kg (Add 20/15kg, reduce reps by 2 each round)
 
Md
15 Toes to Bar
25 Double Unders
15 Squat Cleans 50/30kg (Add 15/10kg, reduce reps by 2 each round)
 
Lt
25 Hanging Knee Raises
50 Double Unders
15 Squat Cleans 40/20kg (Add 10kg, reduce reps by 2 each round)
 
C) Core Strength
Marching Plank
30s ON / 30s OFF x 4 sets
 
Starting in plank position, reach 1 arm forward and lift opposite leg, switch extended limbs continuously.  
 
Extra Credits 
i) Intervals
90s AMRAP x 6 
5 Sandbag over Shoulder 50/30kg
AMRAP kcal on Assault Bike
 
Rest 60s between AMRAPs



01 March 2019

 Fredag

 
A) Practice movements for 19.2
Squat Cleans, Toes to Bar and Double Unders
 
B) Strength Training
Dumbbell Push Presses
4 x 6 reps per side 
 
C) WOD, In pairs.
2 x 6 min AMRAP of:
 
Low pace running, rowing or biking.
10 Toes to Bar or Hanging Knee Raises
25 Double Unders or Single Unders
5 Squat Cleans 60/40kg, scaled to 30/20kg
 
P1 starts with 1 round, while P2 runs/rows/bikes. When P1 completes 1 round, switch so that P1 runs/rows/bikes and P2 performs 1 round.
 
Rest 3 min bewteen AMRAPs
 
Extra Credits
i) No Extra Credits today. Prepare for the Open!



28 February 2019

w Torsdag

 
A) Deadlifts & Double Unders
OTM x 7
3 Deadlifts at 70% and 
Rx: 30 Double Unders
Md: 10 Double Unders
Lt: 45 Single Unders
 
B) WOD
For time: (Timecap: 12 min)
 
Rx
50 Box Jump Overs
40 Dumbbell Hang Cleans 26/20kg
30 Toes to Bar
20 Thrusters 50/35kg
10 Bar Muscle Ups

Md
50 Low Box Jump Overs
40 Dumbbell Hang Cleans 20/14kg
30 Knees to Elbows
20 Thrusters 35/25kg
10 Burpee Chest to Bar Pullups

Lt
50 Box Step Overs
40 Dumbbell Hang Cleans 12/9kg
30 Hanging Knee Raises
20 Thrusters 25/20kg
10 Burpee Jumping Pullups
 
C) Accessory Strength
Renegade Rows, no Pushup
4 x 6 reps per arm
 
Extra Credits 
i) Back Squats
3 x 4 reps at 75%



27 February 2019

Onsdag
 
A) Heavy Thrusters
In a 10 minute window: 
Work up to a daily 3RM Thruster
Barbell starts on ground.
 
B) Heavy Dumbbell Rows
4 sets of
7 Dumbbell Rows per arm
60s rest between sets
 
C) WOD, In pairs.
15 min AMRAP
While one partner rows for kcal, other partner performs:
 
Rx:
12 Lateral Burpees
10 Power Cleans 60/45kg
 
Md:
10 Lateral Burpees
10 Power Cleans 45/35kg
 
Lt:
8 Lateral Burpees
10 Power Cleans 30/25kg
 
Switch rower after each round.
Score: Total kcal + total reps of burpees and power cleans.
 
Extra Credits 
i) Muscle Ups & Lunges
5 sets:
2 - 5 reps of Ring Muscle Ups
16 Front Rack Lunges, 42.5/30kg
Rest as needed between sets



26 February 2019

 Tisdag

 
A) Handstand Walk Practice
Rx: Performs 3-6 Handstand Pushups prior to each set of 5m Unbroken Handstand Walk
 
Md: Practice 5m Unbroken Handstand Walks
 
Lt: Hollow position wheel barrow walks.
 
B) WOD
6 min AMRAP x 2 sets
Rest 4 min between AMRAPs
 
Rx
B1)
6 Snatches 60/45kg
6 Chest to Bar Pullups
 
B2) 
12 Snatches 40/30kg
12 Pullups
 
Sc
B1)
6 Snatches 35/25kg
6 Pullups
 
B2) 
12 Snatches 25/20kg
12 Jumping Pullups
 
C) Accessory Strength
3 supersets:
8 Goblet Lateral Lunges per side
8 Half Kneeling Single Dumbbell Press per side
 
Extra Credits 
i) Conditioning Intervals
90s ON / 30s OFF x 8 sets, alternating between
Running on Treadmill
Assault Bike
 
First and last round: 80%
Second and third: 95%



25 February 2019

 Måndag

 
A) Clean & Jerk
5 sets of:
1 Power Clean + 1 Squat Clean + 1 Jerk at 85%
 
Beginner
5 sets of:
2 Power Cleans + 2 Squat Cleans + 2 Jerks
 
B) Clean Pulls 
4 x 3 reps at 100%
 
C) WOD
4 rounds for time: (Timecap: 12 min)
Rx
50 Double Unders 
25 TTB
25 Hand Release Pushups
10 Shuttle Runs
45s Rest between rounds
 
Extra Credits 
i) Open 19.1 Re-do
15 min AMRAP
 
Rx
19 Wallballs 9/6kg
19 kcal Row
 
Sc
19 Wallballs 6/4kg
19 kcal Row



22 February 2019

Fredag
 
A) 19.1 Practice Movements
Wallballs

Points of performance:
Begin squat the moment before you catch the medicine ball.
During squat, hold the medicine ball in the highest position.

Rowing:
Low strong pull, pulling handle somewhere between belly-button and ribcage.
Avoid leaning back excessively, instead recover early to get more strokes using legsand back.
 
B) Strength, non-related to Open movements
Power Snatches
4 x 3 reps at 75%
 
C) WOD
15 min AMRAP
 
Rx
15/12 kcal Row
30 Double Unders
20 Mountain Climbers
20 Air Squats
 
Sc
12/10 kcal Row
30 Single Unders
20 Mountain Climbers
20 Air Squats
 
Extra Credits 
i) No Extra Credits today. Prepare for the Open! 



21 February 2019

Torsdag
 
A) Push Jerks 
4 x 5 Push Jerks, performed as Touch & Go, 65%
 
4 x 3 Push Jerks, performed as Touch & Go, 75%
 
B) WOD
E2Min x 10 sets, alternating between 
 
Rx
B1. 16 Pullups & 24 Wallballs 9/6kg
B2. 16 Toes to Bar & 16 Front Rack Lunges 45/30kg
 
Md
B1. 10 Pullups & 20 Wallballs 9/6kg
B2. 10 Toes to Bar & 16 Front Rack Lunges 30/20kg
 
Lt
B1. 10 Jumping Pullups & 20 Wallballs 6/4kg
B2. 16 Hanging Knee Raises & 16 Front Rack Lunges 20/15kg
 
Extra Credits 
i) WOD 
5 rounds for time
 
Rx
6 Power Snatches, 60/40kg
3 Bar Muscle Up
 
Sc
6 Power Snatches, 40/25kg
3 Burpee Chest to Bar Pullups
 



20 February 2019

 Onsdag

 
A) Squat Clean
5, 4, 3, 2, 1 reps at increasing weights
Start with 75%, rest as needed between sets
 
Beginner 
5 x 5 reps
 
B) WOD
1-2-3-4-5-6-7-8-9-10 reps of: (Timecap: 8 min)
 
Rx 
Double Kettlebell Front Squats 24/16kg
Lateral Burpees over Kettlebell
 
Md
Double Kettlebell Front Squats 18/12kg
Lateral Burpees over Kettlebell
 
Lt
Double Kettlebell Front Squats 12/8kg
Lateral Burpees over Kettlebell
 
C) Double Kettlebell Floor Press Complex
3 sets of:
8 KB Floor Press
20s Swim Kicks with KBs pressed toward ceiling
8 KB Floor Presses in Glute Bridge Position
20s Hollow with KBs pressed toward ceiling
 
Extra Credits 
i) Conditioning Intervals
1 min ON / 30s OFF x 10 sets, alternating between:
Shuttle Runs
Rowing 



19 February 2019

 Tisdag

 
A) Grip & Toes to Bar
4 sets 
25 seconds Dead Hang
20 seconds Toes to Bar / Hanging Knee Raises
45 seconds rest between sets
 
B) WOD
11 min AMRAP
Adding 5 reps of Power Cleans per round.
 
Rx
5, 10, 15, 20... Power Cleans 80/55kg
15 High Box Jumps
 
Md
5, 10, 15, 20... Power Cleans 60/40kg
15 Box Jumps
 
Lt
5, 10, 15, 20... Power Cleans 40/25kg
15 Low Box Jumps
 
C) Ring Rows
4 sets of:
8 reps Single Arm Ring Rows per arm
60s rest between sets
 
Extra Credits 
i) Back Squat
4 x 2 reps at 80%



18 February 2019

 Måndag

 
A) Squat Snatches 
OTM x 10 min
2 Squat Snatches at 75-80% of 1RM
 
Beginner: 
OTM x 10 min
2 Power Snatches + 2 Snatch Push Press + 1 Overhead Squat
 
B) Bergeron Beep Test
EMOM for as long as possible (When you miss time, continue as an AMRAP until 10:00)
Rx
7 Thrusters 35/25kg
7 Pullups
7 Burpees
 
Scaled:
7 Thrusters 20/15kg
7 Jumping Pullups
5 Burpees
 
Compare score with WOD 14/1-2019
 
C) Accessory Strength
3 rounds of:
10 reps Rear Delt Flies in Side Plank per arm.
6 reps Pistol Squats/Box Step Downs per leg.
 
Extra Credits 
i) Ring Muscle Up
EMOM x 6 
2 - 6 Ring Muscle Ups
 
ii) Assault Bike & Double Under Intervals
3 min ON / 2 min OFF x 4 sets
12/10 kcal Assault Bike
35 Double Unders / 50 Single Unders



15 February 2019

 Fredag

 
A) "Pullup Test"
2 minute AMRAP of pullups
Rest 2 minutes
2 minute AMRAP of pullups
 
Rx: Chest to Bar Pullups
Md: Pullups
Lt: Jumping Pullups
 
Record split reps as well as total amount. This will be re-tested.
 
Compare score with WOD: 7/1-2018
 
B) Open Workout 13.1
17 min AMRAP
 
40 Burpees
30 Snatches 35/20kg
30 Burpees
30 Snatches 60/40kg
20 Burpees
30 Snatches 75/45kg
10 Burpees
AMRAP Snatches 95/55kg
 
Rx: Perform as prescribed.
 
Scaled:
If you are unable to proceed with increased snatch weights. Continue the workout with the weight you are able to lift properly.
 
C) 
 
Extra Credits 
i) Power Clean & Push Jerk
1 set of 10 reps at 50% 
2 sets of 6 reps at 60%
3 sets of 4 reps at 70%
3 sets of 2 reps at 80%
 
All reps performed as touch & go.
 
ii) Short Conditioning Intervals
40 seconds ON / 20 seconds OFF
1. Ski Erg x 5 rounds
2. Row x 5 rounds
3. Assault Bike x 5 rounds
 
Rest 2 minutes between stations.



14 February 2019

 Torsdag

 
A) "Thruster Test"
3 min AMRAP
Thrusters
 
Rx: 60/40kg
Md: 45/30kg
Lt: 30/20kg
 
Compare score with WOD: 10/1-2018
 
B) WOD Intervals
1:30 ON / 0:30 OFF x 6 sets, alternating between:
 
B1) AMRAP
Rx
10 Squat Cleans 70/50kg
15 Toes to Bar
 
Md
10 Squat Cleans 50/35kg
10 Toes to Bar
 
Lt
10 Squat Cleans 30/20kg
15 Hanging Knee Raises
 
B2) AMRAP
Rx
12 Dumbbell Push Jerks 26/20kg
60 Double Unders
 
Md
12 Dumbbell Push Jerks 22/16kg
36 Double Unders
 
Lt
12 Dumbbell Push Jerks 16/10kg
60 Single Unders
 
In total, 3 sets of each AMRAP.
 
C) Core Strength
Stir-the-pot with pilates ball
4 x 10 rotations each way.
 
Extra Credits 
i) WOD
8 min AMRAP
4 Bar Muscle Ups
8m Handstand Walk
12 High Box Jump Overs



13 February 2019

 Onsdag

 
A) Overhead Squat
4 x 4 reps at 75%
 
B) WOD
3 rounds for time: (Timecap: 12 min)
 
Rx
1 Full Stair Run
40 Abmat Situps
40 Mountain Climbers
 
Md
1 Full Stair Run
32 Abmat Situps
32 Mountain Climbers
 
Lt
1 Full Stair Run
24 Abmat Situps
24 Mountain Climbers
 
C) Accessory Strength
3 sets of 8 Dumbbell Rows per arm
45 second rest between sets
 
3 sets of 6 Cossack Squats per leg
Can be performed holding weights in goblet position.
45 seconds rest between sets
 
Extra Credits 
i) 15 min AMRAP
500m Row
30m Farmers Walk 2 x 24/18kg
30m Overhead/Front Rack carry 2 x 16/12kg
 
To be performed at 70% effort. 



12 February 2019

 Tisdag

 
A) "Bergeron Open Test"
20 min AMRAP
 
Rx
50 Wallballs 9/6kg
50 Double Unders / 100 Single Unders
40 Box Jumps
40 Toes-to-Bars / Hanging Knee Raises
30 Chest-to-Bar Pull-Ups / Jumping Pullups
30 Burpees
20 Power Cleans 65/45kg
20 Jerks 65/45kg
10 Power Snatches 65/45kg
10 Ring Muscle-Ups
 
Scaled
50 Wallballs 6/4kg
100 Single Unders
40 Box Jumps
40 Hanging Knee Raises
30 Jumping Pullups
30 Burpees
20 Power Cleans 40/30kg
20 Jerks 40/30kg
10 Power Snatches 40/30kg
10 Strict Pullups & 10 Strict Dips
 
Compare score with WOD: 9/1-2018
 
B) Accessory Strength
3 rounds, not for time:
10 Dumbbell or Kettlebell Rows per arm
15 Good Mornings, light weight
 
There might not be time for this within a 1 hour class. In that case, this is an extra credit.
 
Extra Credits 
i) Front Squat with Pause
Work up to a heavy double
 
ii) Assault Bike Intervals
30 seconds ON / 30 seconds OFF x 12 sets



11 February 2019

 Måndag

 
A) "Deadlift & Grip Test"
20RM Overhand Grip Deadlifts
 
Performed as Touch & Go
 
Compare with WOD 11/1-2018
 
B) WOD Intervals
B1) 4 min AMRAP
Rx
21 Hand Release Push-ups
21/17 kcal Row
 
Md 
15 Hand Release Pushups
15/12 kcal Row
 
Lt 
10 Hand Release Pushups
10/8 kcal Row
 
<3 minutes rest>
 
B2) 4 min AMRAP
Rx
20m Handstand Walk
20 Front Rack Lunges 2 x 20/14kg Dumbbells or Kettlebells
 
Md
10m Handstand Walk
20 Front Rack Lunges 2 x 16/10kg Dumbbells or Kettlebells
 
Lt
30m Bear Crawl
20 Front Rack Lunges 2 x 12/8kg Dumbbells or Kettlebells
 
<3 minutes rest>
 
Repeat
In total; 4 x 4 min AMRAP, 3 min rest between AMRAPs.
 
Extra Credits 
i) Weightlifting
EMOM x 10 sets
1 Power Snatch + 1 Squat Snatch with 70%
 
EMOM x 10 sets
2 Squat Cleans + 1 Split Jerk with 70%



08 February 2019

 Fredag

 
A) Heavy Thruster
3 x 3 reps at 85%
 
B) Open Workout 17.5
10 rounds for time of: (Timecap 15 min)
 
Rx
9 thrusters, 42.5/30kg
35 double-unders
 
Md
9 thrusters, 30/20kg
15 double-unders
 
Lt
9 thrusters, 20/15kg
35 single-unders
 
C) Accsessory Strength
4 surpersets
12 Dumbbell Hammer Curls
12 Reverse Lunges, holding dumbbells
 
Extra Credits 
i) Overhead Squats
OTM x 5
4 Overhead Squats at 60%
Bar starts on ground
 
ii) Rowing & Ski Erg Intervals
2 min ON / 1 min OFF x 5 sets
15/12 kcal Row
12/9 kcal Ski Erg



07 February 2019

 Torsdag

 
A) Clean & Jerk
OTM x 8
1 Power Clean + 3 Push Jerks, performed as Touch & Go
Use 75% of 1RM Push Jerk
 
B) Open Workout 17.1
For time: (Timecap 20 min)
 
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
 
Rx: 22/16kg Md: 18/12kg Lt: 14/9kg
 
Extra Credits 
i) 5 sets of 
5 Bar Muscle Ups
AMRAP Handstand Pushups
Rest as needed between sets
 
ii) Assault Bike Intervals
30 seconds ON / 30 seconds OFF x 10 sets
 



06 February 2019

 Onsdag

 
A) Snatches
5 x 2 reps at 80%
 
B) 4 sets 
25 seconds Dead Hang
20 seconds Toes to Bar
45 seconds rest between sets
 
C) Intervals
40 seconds ON / 20 seconds OFF, alternating between
Rowing for kcal
Wallballs for reps
Perform 3 rounds of each, rest 2 min, perform 3 more rounds. 
 
Extra Credits 
i) WOD
4 min ON / 3 min OFF x 3 set
4 Double Kettlebell Cleans 
7 Double Kettlebell Front Squats
10m Handstand Walk
 
Rx: 2 x 24/18kg
Sc: 2 x 16/12kg



05 February 2019

 Tisdag

 
A) Power Cleans
OTM x 10
3 Hang Power Cleans with 70% of 1RM
 
B) Open Workout 16.1
20 min AMRAP
 
Rx
8 overhead lunges 42.5/30kg
8 lateral burpees
8 overhead lunge 42.5/30kg
8 chest-to-bar pull-ups
 
Md
8 overhead lunge 20/15kg
8 lateral burpees
8 overhead lunge 20/15kg
8 pull-ups
 
Lt
8 front rack lunge 30/20kg
8 lateral burpees
8 front rack lunge 30/20kg
8 jumping pull-ups
 
 
C) Core Circuit with time remaining
4 min AMRAP
20 Medicine Ball Twists
20 Mountain Climbers
20 Leg Raises
 
Extra Credits 
i) 5 min AMRAP
 
Rx
6 Thrusters 60/40kg
3 Ring Muscle Ups
 
Sc
6 Thrusters 42.5/30kg
3 Ring Pullups
3 Ring Dips



04 February 2019

 Måndag

 
A) Front Squat
In ten minutes:
Work up to a daily 1RM 
 
B) Open Workout 18.4
9 min AMRAP 
 
21 deadlifts, 100/70kg
21 handstand push-ups
15 deadlifts, 100/70kg
15 handstand push-ups
9 deadlifts, 100/70kg
9 handstand push-ups
21 deadlifts, 140/92.5kg
15m handstand walk
15 deadlifts, 140/92.5kg
15m handstand walk
9 deadlifts, 140/92.5kg
15m handstand walk
 
C) Accessory Pulling Strength
4 x 8 reps Pendlay Rows
 
Extra Credits 
i) WOD:
6 rounds for time
 
Rx
5 Snatches 60/40kg
10 Toes to Bar
 
Sc
5 Snatches 40/30kg
6 Toes to Bar
 
ii) Conditioning Intervals
3:00 ON / 1:30 OFF x 4 set
10 kcal Assault Bike
40 Double Unders



01 February 2019

 Fredag

 
A) Heavy Thrusters
EMOM x 6
3 reps Thrusters 72.5% of 1RM.
 
Barbell starts on ground
 
B) WOD Intervals
1:30 ON / 1:00 OFF x 10 sets, alternating betweeen:
 
B1 AMRAP
10 reps Dumbbell Snatch Rx: 26/20kg, Md: 22/16kg, Lt: 14/10kg
20/17/14/11 kcal Row
 
B2 AMRAP
10 Burpees
10 Toes to Bar / Knees to Elbows / Hanging Knee Raises
 
 
Extra Credits 
i) Gymnastics WOD:
5 min AMRAP
3 Ring Muscle Ups
25 Double Unders
 
ii) Dumbbell Complex
Use 2 dumbbell, perform as touch & go.
 
4 sets, for weight:
6 Deadlifts
6 Hang Cleans 
6 Push Press
Rest 60 seconds between sets
 



31 January 2019

 Torsdag

 
A) Snatch
OTM x 8
1 Squat Snatch + 1 Overhead Squat.
Start with 70% of 1RM, increase weight every 2 sets.
 
B) WOD Chipper (Timecap: 12 min)
 
Rx
30 Chest to Bar Pullups
10 Box Step Ups 
30 Kettlebell Swings 32/24kg
10 Box Step Ups
30m Handstand Walk
10 Box Step Ups
 
Step Ups: 20/14kg Dumbbells or Kettlebells
 
Md
30 Pullups
10 Box Step Ups 
30 Kettlebell Swings 24/18kg
10 Box Step Ups
10m Handstand Walk
10 Box Step Ups
 
Step Ups: 12/8kg Dumbbells or Kettlebells
 
Lt
30 Jumping Pullups
10 Box Step Ups 
30 Kettlebell Swings 16/12kg
10 Box Step Ups
30m Bear Crawl
10 Box Step Ups
 
Step Ups: High Box, no weight
 
C) Accessory Strength
30 seconds ON / 30 seconds OFF x 4 sets
Weighted Plank
 
Extra Credits 
i) Squat Clean & Jerk
5 sets of 2 reps at 80%
 
ii) Conditioning Intervals
1 min ON / 1 min OFF x 8 sets, alternating between
Assault Bike for kcal
Sled Push for distance, medium weight



30 January 2019

 Onsdag

 
A) Back Squats
5 x 3 reps 75% of 1RM
 
B) WOD Intervals
6 min AMRAP x 2 sets
# of REPS: 1: 1st round, 2: 2nd round
 
Rx
1: 12 reps, 2: 6 reps of Power Cleans 75/50kg
1: 12 reps, 2: 6 reps of Hanstand Pushups
1: 120 reps, 2: 60 reps of Double Unders
 
Md
1: 12 reps, 2: 6 reps of Power Cleans 55/35kg
1: 6 reps, 2: 3 reps of Hanstand Pushups
1: 60 reps, 2: 30 reps of Double Unders
 
Lt
1: 12 reps, 2: 6 reps of Power Cleans 35/25kg
1: 12 reps, 2: 6 reps of Hand ReleasePushups
1: 120 reps, 2: 60 reps of Single Unders
 
Rest 4 min between AMRAPs
 
C) Core Finisher
2 rounds:
20 Crossover Jackknives / Crossover Situps
20 second Side Plank per side
 
Extra Credits 
i) WOD:
20 min AMRAP
500m Row
60m Double Kettlebell Overhead Carry Rx: 20/14kg Sc: 12/8kg
400m Ski Erg
60m Sandbag Carry 50/30kg



29 January 2019

 Tisdag

 
A) Overhand Deadlifts Touch & Go
3 x 10 reps at 110% of 20RM from 3 weeks ago, or 65% of 1RM Deadlift
 
B) WOD 
3 rounds for time: (Timecap: 10 min)
 
Rx
15-12-9 reps Overhead Squats 60/40kg
27-24-21 Lateral Burpees
 
Md
15-12-9 reps Overhead Squats 40/30kg
21-18-15 Lateral Burpees
 
Lt
15-12-9 reps Overhead Squats 25/20kg OR 15-12-9 reps Front Squats 40/30kg
15-12-9 Lateral Burpees
 
C) Accessory Strength
4 supersets, for quality:
7 Dumbbell Rows per arm
15 Band Pull-Aparts
60 seconds rest
 
Extra Credits 
i) Gymnastics WOD:
3 rounds for quality
3-10 Bar Muscle Ups
20 Pistol Squats
 
ii) Assault Bike Intervals
90 seconds ON / 60 seconds OFF x 6 sets



28 January 2019

 Måndag

 
A) Clean & Jerk
Work up to a heavy single of:
Power Clean + Push Jerk, performed as Touch & Go.
 
B) Push Jerks
OTM x 6 
5 Push Jerks as 70% of part A.
 
Barbell starts on ground. 
 
C) WOD Intervals
4 min AMRAP x 3 sets
 
Rx
15 Chest to Bar Pullups
15 Deadlifts 100/70kg
15 Wallballs 9/6kg
 
Md
15 Pullups
15 Deadlifts 75/55kg
15 Wallballs 9/6kg
 
Lt
15 Jumping Pullups
15 Deadlifts 50/35kg
15 Wallballs 6/4kg
 
3 min rest between AMRAPs
 
Extra Credits 
i) Snatch
Every 90 seconds x 6 sets
2 Squat Snatches at 75% of 1RM
 
ii) Gymnastics Strength
5 rounds of:
10-30 seconds of Ring Support / Plank in Low Rings
10-30 seconds of Hanging L-Sit / Tuck Hang
10-30 seconds of Hollow Rocks
Rest 90 seconds between sets
 



25 January 2019

 Fredag

 
A) Squats & Muscle Ups
Every 2 minutes, perform:
1. 3 Back Squats at 80%
2. 3 Ring Muscle Ups or 3 Strict Pullups & 3 Ring Dips
x 3 rounds
 
B) Accessory Strength
3 sets of 
5 Box Step Ups per leg
Rest 60 seconds between sets
 
3 sets of
5 Heavy Dumbbell Rows per arm
Rest 60 seconds between sets
 
C) WOD
6 min AMRAP
 
Rx
10 Squat Clean Thrusters 45/35kg
10 Burpee Chest to Bar Pullups
 
Md
10 Squat Clean Thrusters 35/27.5kg
10 Burpee Pullups
 
Lt
10 Squat Clean Thrusters 30/20kg
10 Burpee Jumping Pullups
 
Extra Credits 
i) Weigtlifting & Strength
 
Power Snatch, performed as Touch & Go
4 x 4 reps at 70%
 
Overhand Deadlifts
3 x 10 reps at 110% of 20RM or 65% of 1RM Deadlift
 
ii) Conditioning Intervals
40 seconds ON / 20 seconds OFF
5 Rounds of Ski Erg
1 min Rest 
5 rounds of Rowing
1 min Rest
5 Rounds of Assault Bike



24 January 2019

Torsdag
 
A) Handstand Walk Practice
Rx: Performs 3-6 Handstand Pushups prior to each set of 5m Unbroken Handstand Walk
 
Md: Practice 5m Unbroken Handstand Walks
 
Lt: Hollow position wheel barrow walks.
 
B) WOD Intervals
 
B1 AMRAP 5
15/10 kcal Row
15 Wallballs
 
Rest 2 min 
 
B2 AMRAP 5
8 Clean & Jerks Rx: 50/35kg, Sc: 35/25kg
24/20/16 Box Jump Overs
 
Rest 2 min 
 
Repeat 
 
Half of group starts with B2.
 
C) Core Strength (If time remains, otherwise this is extra credit)
Box Supported L-Sits
4 x 20 seconds
Rest 60 seconds between sets
 
Extra Credits 
i) WOD
5 rounds for time:
10 Sandbag over Shoulder 50/30kg
50 Double Unders
 



23 January 2019

 Onsdag

 
A) Snatches
4 sets of
1 Power Snatch + 1 Squat Snatch at 80-85% of 1RM, performed as Touch & Go. 
 
Beginner
4 sets of 
3 Power Snatch + 2 Squat Snatch
 
B) WOD Sprint
For time:
 
Rx
30 Toes to Bar
20 Burpees to Target
10 Snatches 55/40kg
 
Md
20 Toes to Bar
15 Burpees to Target
10 Snatches 40/30kg
 
Lt
30 Hanging Knee Raises
15 Burpees
10 Snatches 25/20kg
 
C) WOD
10 min AMRAP
 
1 Full Stair Run
40 Russian Kettlebell Swings
20 Kettlebell Push Press
 
Kettlebell Weight
Rx: 24/16kg 
Md: 18/12kg 
Lt: 12/8kg
 
Extra Credits 
i) Clean & Jerk
6 sets of 
3 Hang Power Cleans
2 Split Jerks
Use 70% of 1RM C&J
 
Rest 2:00 between sets



22 January 2019

 Tisdag

 
A) Heavy Thrusters
EMOM x 6
3 reps Thrusters 70% of 1RM
 
Barbell starts on ground
 
B) Overhand Deadlifts Touch & Go
3 x 12 reps at 105% of 20RM from last week, or 60% of 1RM Deadlift
 
C) WOD
5 min AMRAP, 2 min rest, 3 min AMRAP
 
Rx
15 Chest to Bar Pullups
15 Double Kettlebell or Dumbbell Thrusters 20/14kg
 
Md
15 Pullups
15 Double Kettlebell or Dumbbell Thrusters 16/10kg
 
Lt
15 Jumping Pullups
15 Double Kettlebell or Dumbbell Thrusters 12/8kg
 
Extra Credits 
i) Grip & Pullups
3 sets of 
15-30 seconds of dead hang + a set of unbroken Chest to Bar Pullups
Perform 80% of Max Reps
Rest 2 min between sets
 
ii) Conditioning Intervals
3 min ON / 1:30 min OFF x 4
15/12 kcal Assault Bike
12/10 kcal Ski Erg



21 January 2019

Måndag

 
A) Jump Rope Practice
 
2 sets of 2 min AMRAP
Double Unders or Single Unders
 
Every break, perform
Rx: 5 Burpees
Md: 4 Burpees
Lt: 3 Burpees 
 
Rest 2 min between sets
 
B) WOD 
4 rounds for time: (Timecap: 12 min)
 
Rx
20 Toes to Bar
10 Shoulder to Overhead
20 Back Rack Barbell Lunges
60/40kg Barbell
 
Md
10 Toes to Bar
10 Shoulder to Overhead
20 Back Rack Barbell Lunges
45/30kg Barbell
 
Lt
20 Hanging Knee Raises
10 Shoulder to Overhead
20 Back Rack Barbell Lunges
30/20kg Barbell
 
C) Accessory Strength
2 rounds, for quality
4 - 10 Ab Rollouts (Wheel or barbell)
12 Strict Ring Rows
12 Seated Cannonball Presses (Sit on floor, press Kettlebell overhead with hands on ball)
 
Extra Credits 
i) Odd Movement WOD
AMRAP 20
 
10 Sandbag Over High Box with 1 Burpee between reps 50/30kg
60m Suitcase/Overhead Kettlebell Carry (1 light KB held overhead, 1 heavy KB held like suitcase)
20/15 kcal Row
 
ii) Ring Muscle Ups
Spend 10 minutes practicing Ring Muscle Ups



18 January 2019

 Fredag

 
A) Handstand Walk Practice
Spend 10 minutes practicing handstand walking. Scale to hollow position wheel barrow walks.
 
B) Snatch
In 10 minutes, work up to a daily max in 
1 Snatch Pull + 1 Touch & Go Snatch
 
Beginner
6 x 3 complexes of 1 Snatch Pull + 1 Touch & Go Snatch
 
C) WOD Intervals
3 min ON / 2 min OFF x 4 sets
 
Rx
20 Toes to Bar
30 Wallballs 9/6kg
40 Double Unders
 
Md
12 Toes to Bar
24 Wallballs 9/6kg
24 Double Unders
 
Lt
20 Hanging Knee Raises
20 Wallballs 6/4kg
40 Single Unders Unders
 
Extra Credits 
i) Squat Clean Thluster
5 x 3 reps at 80% of 1RM Thruster
 
ii) Accessory Strength Training
4 sets of 10 Dumbbell Rows per arm
 
3 sets of 20 Band Pull Aparts
 
3 sets of 5 Jefferson Curls, 5 second descent
 
60 seconds rest between sets



17 January 2019

 Torsdag

 
A) Overhand Deadlifts Touch & Go
3 x 12 reps at 20RM from last week, or 55% of 1RM Deadlift
 
B) WOD 
9 min AMRAP
 
Rx
21 Lateral Burpees over Dumbbell
18 Dumbbell Snatches 22/16kg
15 Chest to Bar Pullups
 
Md
21 Lateral Burpees over Dumbbell
18 Dumbbell Snatches 18/12kg
15 Pullups
 
Lt
21 Lateral Burpees over Dumbbell
18 Dumbbell Snatches 14/9kg
15 Jumping Pullups
 
C) Core Finisher
Dead Bug March
3 sets of 
Max Reps Dead Bug March
Rest 30 seconds between sets
 
Hold a medicine ball fixed between opposite elbow and knee.
Extend free arm and leg, alternate for as many reps as possible.
 
Extra Credits 
i) Long Conditioning Intervals
6 min AMRAP x 3 sets
15 kcal Row
12 kcal Assault Bike
9 kcal Ski Erg
 
Rest 3 min between sets



16 January 2019

 Onsdag

 
A) Strict Handstand Pushups
5 x 5 reps
Use appropriate deficit or scaling for strength training
Deficit HSPU, HSPU with pillow, Negative HSPU, Pike Pushups or Handstand Hold (30 seconds)
 
B) Back Squats
3 x 10 reps at 65% of 1RM BS
 
C) WOD
4 rounds for time: (12 min Timecap)
 
Rx
30 Mountain Climbers
20 Goblet Squats 20/16kg
10 Power Cleans 60/40kg
 
Md
30 Mountain Climbers
20 Goblet Squats 16/12kg
10 Power Cleans 45/30kg
 
Lt
30 Mountain Climbers
20 Goblet Squats 12/8kg
10 Power Cleans 30/20kg
 
Extra Credits 
i) Weightlifting
 
Snatch
5 sets of 2 reps at 85%
 
Jerks
5 sets of 2 reps at 85%
 
ii) Rinig Muscle Up Practice
Rx: OTM x 5
3 - 6 reps
 
Sc:
Spend 10 minutes practicing Ring Muscle Ups



15 January 2019

 Tisdag

 
A) Toes to Bar & Step Overs
OTM x 10, alternating between:
1. Big set of unbroken Toes to Bar / Hanging Knee Raises
2. 8 Box Step Overs, holding 2 dumbbells
 
B) Intervals
Perform X amount rounds of 
40 seconds ON / 20 seconds OFF
 
Rotate through:
Rowing for kcal
Double Unders / Single Unders for reps
Kettlebell Snatches 
 
Set 1: 3 rounds (9 min)
Rest 1 min
Set 2: 2 rounds (6 min)
Rest 1 min 
Set 3: 1 round (3 min)
 
Kettlebell Weights
Rx: 24/18kg 
Md: 20/14kg 
Lt: 16/10kg
 
Extra Credits 
i) WOD
15 min AMRAP
15m Heavy Rope Pulls
30m Heavy Farmer Walks
10 Single Arm Dumbbell Push Presses per arm 22/16kg



14 January 2019

 Måndag

 
A) Power Clean & Push Jerk
5 sets of
3 Power Cleans and 1 Push Jerk at 80% of 1RM C&J
 
Beginner
5 sets of
3 Power Cleans & 3 Push Jerks
 
B) Bergeron Beep Test
EMOM for as long as possible (When you miss time, continue as an AMRAP until 10:00)
Rx
7 Thrusters 35/25kg
7 Pullups
7 Burpees
 
Scaled:
7 Thrusters 20/15kg
7 Jumping Pullups
5 Burpees
 
C) Swim Kicks & Alternating Side Planks
3 rounds of 
30 seconds Swim Kicks
30 seconds Alternating Straight Arm Side Planks
Rest 60 seconds
 
Extra Credits 
i) Power Snatch Touch & Go
Every 90 seconds, perform:
3 Touch & Go Power Snatches at 75% of 1RM Snatch
x 6 sets
 
ii) Assault Bike Intervals
3 min ON / 1 min OFF x 4 sets
Performed at 90% Effort
 



11 January 2019

 Fredag

 
A) Strict Handstand Pushups
5 x 5 reps
Use appropriate deficit or scaling for strength training
Deficit HSPU, HSPU with pillow, Negative HSPU, Pike Pushups or Handstand Hold (30 seconds)
 
B) "Deadlift & Grip Test"
20RM Overhand Grip Deadlifts
 
Performed as Touch & Go
 
Record score.
This will be retested.
 
C) WOD 
15 min AMRAP
 
Rx
10 Shuttle Runs
10 Chest to Bar Pullups
15 Med Ball Situps 9/6kg
 
Md
10 Shuttle Runs
10 Pullups
15 Med Ball Situps 9/6kg
 
Lt
10 Shuttle Runs
10 Jumping Pullups
15 Med Ball Situps 6/4kg
 
Extra Credits 
i) Squats & Muscle Ups
Every 2 minutes, perform:
1. 3 Back Squats at 80%
2. 3 Ring Muscle Ups or 3 Ring Pullups & 3 Ring Dips
x 5 sets each



10 January 2019

 Torsdag

 
A) Hang Snatches
OTM x 10 sets
2 Hang Snatches, performed as Touch & Go
 
Start with 65% of 1RM Snatch, increase weights every 2 minutes. 
 
Beginner
3 Hang Power Snatches
 
B) "Thruster Test"
3 min AMRAP
Thrusters
 
Rx: 60/40kg
Md: 45/30kg
Lt: 30/20kg
 
C) Rowing Intervals
In pairs, row prescribed distance. Switch rower as often as you like.
Timecap: 18 min
Rx: 5000m
Md: 4500m
Lt: 4000m
 
Extra Credits 
i) Accessory Strength Circle
3 rounds, for quality
10 Cossack Squats, holding a kettlebell
1 Turkish Get-Up per arm
10 Pushups
10 Ring Rows



09 January 2019

 Onsdag

 
A) "Bergeron Open Test"
20 min AMRAP
 
Rx
50 Wallballs 9/6kg
50 Double Unders / 100 Single Unders
40 Box Jumps
40 Toes-to-Bars / Hanging Knee Raises
30 Chest-to-Bar Pull-Ups / Jumping Pullups
30 Burpees
20 Power Cleans 65/45kg
20 Jerks 65/45kg
10 Power Snatches 65/45kg
10 Ring Muscle-Ups
 
Scaled
50 Wallballs 6/4kg
100 Single Unders
40 Box Jumps
40 Hanging Knee Raises
30 Jumping Pullups
30 Burpees
20 Power Cleans 40/30kg
20 Jerks 40/30kg
10 Power Snatches 40/30kg
10 Strict Pullups & 10 Strict Dips
 
Record score.
This will be retested.
 
B) Accessory Strength
3 rounds, not for time:
5 Renegade Rows per arm
15 Band Pull-aparts
15 Good Mornings, light weight
 
There might not be time for this part within a 1 hour class. In that case, this is an extra credit.
 
Extra Credits 
i) Snatches
Every 90 seconds, perform:
2 Snatches
75% of 1RM Snatch
8 sets in total 



08 January 2019

 Tisdag

 
A) Power Clean & Jerk TNG
5 sets of 
2 Power Cleans + 2 Push Jerks, performed as Touch & Go
 
Use 75% of 1RM Clean & Jerk
 
Beginner
5 sets of 
4 Power Clean + Push Jerk, pause in catch of jerk
 
B) Front Squat
4 sets of 3 reps at 75% of 1RM
 
C) WOD
8 min AMRAP
 
Rx
12 Dumbbell Hang Clean & Jerks 22/16kg
6m Handstand Walk
 
Md
12 Dumbbell Hang Clean & Jerks 18/12kg
12m Bear Crawl
 
Lt
12 Dumbbell Hang Clean & Jerks 14/9kg
12m Bear Crawl
 
Extra Credits 
i) 5 min ON / 1 min OFF x 3 sets
200m Ski Erg
30m Sled Push, medium load
10 Sandbag Over Shoulder 50/30kg
 
Continue where previous set ended



07 January 2019

 Måndag

 
A) "Pullup Test"
2 minute AMRAP of pullups
Rest 2 minutes
2 minute AMRAP of pullups
 
Rx: Chest to Bar Pullups
Md: Pullups
Lt: Jumping Pullups
 
Record split reps as well as total amount. This will be re-tested.
 
B) Snatch
OTM x 8
2 Power Snatches
1 Snatch Balance
 
75% of 1RM Snatch
 
Beginner
1 Muscle Snatches
1 Power Snatches
2 Overhead Squats
 
C) WOD
4 rounds for time: (Timecap: 10 minutes)
 
Rx
16 Jackknives
16 Burpees
16 Goblet Squats 32/24kg
 
Md
12 Jackknives
12 Burpees
12 Goblet Squats 24/18kg
 
Lt
12 Situps
12 Burpees
12 Goblet Squats 16/12kg
 
Extra Credits 
i) Deadlifts
4 x 6 reps at 70% of 1RM
 
ii) WOD
5 rounds for time:
30/22 kcal Assault Bike
10 Sandbag Lunges 50/30kg



04 January 2019

 Fredag

 
A) Rope Climbing
Spend 10 minutes practicing legless rope climbs. 
Rx: L-sit Legless
Md: Legless
Lt: Laying down to Standing, keep feet on the ground
 
B) WOD 
27-21-15-9 reps of 
 
Rx
Row for kcal
Thrusters 40/30kg
Toes to Bar
 
Sc
Row for kcal
Thrusters 30/20kg
Hanging Knee Raises
 



03 January 2019

 Torsdag

 
A) Squat Snatches
OTM x 12
1 Snatch
Start at 70%, increase weight across sets
 
B) Death By Burpees
With a running clock:
Minute 1: 1 Burpee
Minute 2: 2 Burpees
And adding a burpee every minute until you cannot perform the set amount of burpees in time.
 



02 January 2019

 Onsdag

 
A) Gymnastics Couplet
7 min AMRAP
 
2 Ring Muscle Ups
8 Pistol Squats
 
Scale to 3 Ring Pullups + 3 Ring Dips or 4 Ring Rows + 4 Ring Pushups
 
B) WOD "D.T."
5 rounds for time:
 
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell Weight: 
Rx - 70/50kg
Md - 55/40kg
Lt - 40/30kg



02 January 2019

Tisdag
 
A) Paused Front Squat
3 second pause in bottom position.
 
Work up to a daily 1RM.
 
Beginner:
5 x 5 reps, 1 second pause.
 
B) WOD
8 min AMRAP
 
Rx
15 Handstand Pushups
15 Burpees
15 Kettlebell Swings 32/24kg
 
Md
5 Handstand Pushups
13 Burpees
15 Kettlebell Swings 24/18kg
 
Lt
5 Pike Pushups
11 Burpees
15 Kettlebell Swings 18/12kg
 
Rest 6 min before continuing with part C
 
C) WOD
8 min AMRAP
 
Rx
27 Hand Release Pushups
27 Wallballs 9/6kg
27 Box Jump Over
 
Md
21 Hand Release Pushups
21 Wallballs 9/6kg
21 Box Jump Over
 
Lt
15 Hand Release Pushups
15 Wallballs 6/4kg
15 Box Jump Over or Box Step Over
 
Extra Credits
i) Skill Work
OTM x 16, alternating between:
1. Heavy Dumbbell Push Jerk, 5 reps per arm
2. 20-60 Double Unders
 
ii) Rowing Interval
30 seconds ON/ 30 seconds OFF x 12 sets 



01 January 2019

 Tisdag

 
A) WOD
20 min AMRAP
10 Back Squats
10 Chest to Bar Pullups / Pullups / Jumping Pullups
10 Front Squats
10 Toes to Bar / Knees to Elbows / Hanging Knee Raises
10 Overhead Squats
10 Burpee Box Jumps
 
Rx 60/42.5kg
Md 45/30kg
Lt 30/20kg



31 December 2018

 Måndag

 
A) WOD "2019 Welcome"
20 rounds for time:
 
Rx
19 Double Unders
12 Kettlebell Swings 20/14kg
3 Lateral Burpees
1 Power Clean 80/55kg
 
Sc
19 Single Unders
12 Kettlebell Swings 16/10kg
3 Lateral Burpees
1 Power Clean 45/30kg
 



21 December 2018

 Fredag

 
A) Handstand Walk Practice
Spend 10 minutes practicing handstand walks
 
B) Deadlifts
3 x 5 reps at 75%
 
C) Jackie
For time: (Timecap: 15 min)
1000m Row
50 Thrusters 20/15kg
30 Pullups
 
Start in 2 heats, fastest rowers in first heat. 



20 December 2018

 Torsdag

 
A) Touch & Go Snatch
4 x 3 reps at 75% of 1RM Snatch
 
B) WOD: Randy 
For time: (Timecap: 5 minutes)
 
75 Snatches
Rx: 35/25kg
Scaled: 20/15kg (Bar passes mid-shin depth between every rep)
 
C) Strength Training
EMOM 21, alternating between:
1. Barbell Alternating Reverse Lunges, 6 + 6 reps
2. Alternating Dumbbell Press, 6 + 6 reps
3. Straight Arm Side Plank, 25 seconds per side
 
Extra Credits 
i) Conditioning
3 minutes ON, 2 minutes OFF x 4 sets
15 kcal Row
12 kcal Assault Bike
9 kcal Ski Erg
 
ii) Gymnastics
10 rounds
2-4 Hip to Bar Kips (goal is hips as high as possible, minimal arm bend)
5m Handstand Walk



19 December 2018

 Onsdag

 
A) Upper Body Strength
EMOM x 12 min, alternating between
1. 4 Strict Pullups - weighted, bodyweight or banded
2. 4 Strikt HSPU - deficit, regular or pike pushups
 
B) Box Supported L-sit
4 x 15 seconds
45 seconds rest between rounds
Scale with weights on ankles or tuck.
 
C) 3 rounds for time: (Timecap: 10 min)
 
Rx
6 Cleans 90/65kg
16 Lateral Burpees
16 Toes to Bar 
 
Md
6 Cleans 70/50kg
16 Lateral Burpees
16 Knees to Elbows 
 
Lt
6 Cleans 50/35kg
12 Lateral Burpees
16 Hanging Knee Raises
 
Extra Credits 
i) Gymnastics Strength
5 sets of:
4 Ring Pullups
1 Ring Muscle Up (Rx)
4 Ring Dips
 
ii) Sled Push
1RM Sled Push 10 meter
then 3 sets at lighter weight
 



18 December 2018

 Tisdag

 
A) Jerk Complex
EMOM x 12 sets
1 Power Clean
1 Push Jerk
1 Split Jerk
1 Behind the Neck Jerk
Use 65% of 1RM C&J
 
B) WOD: Wallball Annie
For time: (Timecap: 15 min)
 
Rx
100-80-60-40-20 Double Unders
50-40-30-20-10 Situps
20 Wallballs after every round
 
Md
50-40-30-20-10 Double Unders
50-40-30-20-10 Situps
15 Wallballs after every round
 
Lt
100-80-60-40-20 Single Unders
25-20-15-10-5 Situps
10 Wallballs after every round

 
Extra Credits 
i) Muscle Snatch
Work up to Daily max, then 2x2 at 15% lighter
 
Power Snatch 3x3 80%
 
ii) 7 minute AMRAP x 2 sets
6 Shuttle Runs with Sandbag
12 Kcal Ski Erg
 
Rest 3 minutes between sets



17 December 2018

 Måndag

A) Front Squat with pause
4 x 2 reps at 75% of 1RM Front Squat
1 second pause in bottom

B) WOD: McGhee
30 minute AMRAP
5 Deadlifts 
13 Pushups
9 Box Jumps

Barbell weight
Rx: 125/85kg  
Md: 100/70kg
Lt: 70/45kg

Extra Credits
i) Push Jerk, Touch & Go
4 x 4 reps 70%

ii) Toes to Bar
60 reps for time

iii) Conditioning
For max distance
2 minute Run
rest 30 seconds
2 minute Assault Bike
rest 30 seconds
3 rounds in total



14 December 2018

 Fredag

 
A) Ring Muscle Up Practice
Spend 10 minutes practicing ring muscle ups. Sets of 1 - 5 reps.
 
Beginner
Low Ring Transiton Drill, sets of 6 reps
Ring Support, sets of 10 seconds
Ring Kips, sets of 6 reps
 
B) Accessory Strength
3 rounds for quality:
4 Weighted Box Step Ups per leg
4 Suitcase Deadlifts per side
6 Dumbbell Curl & Press
Rest 60 between rounds
 
C) WOD
50 seconds ON / 10 seconds OFF x 4 rounds (16 min total)
Rotating through,
 
1: Burpee Box Jumps
2: Rowing for kcal
3: 16 Crossover Jackknives + AMRAP Mountain Climbers
4: Rest

No Extra Credits today. Rest for Tomtelyftet tomorrow!



13 December 2018

Torsdag
 
A) Snatch
OTM x 3
3 reps at 65%
OTM x 3 
2 reps at 75%
OTM x 3
1 rep at 85%
 
B) Power Clean + Split Jerk
OTM x 3
3 reps at 65%
OTM x 3 
2 reps at 75%
OTM x 3
1 rep at 85%
 
C) WOD
8 min AMRAP
 
Rx
10m Handstand Walk
20 Kettlebell Swings 28/20kg
 
Md
5m Handstand Walk
20 Kettlebell Swings 24/16kg
 
Lt
20m Bear Crawl
20 Kettlebell Swings 18/12kg
 
Extra Credits 
i) Front Squat
Work up to 3 sets of 1 rep at 85%
Focus on speed 



12 December 2018

 Onsdag

 
A) Jumping
Spend 10 minutes practicing running start vertical jump. (High Jump Style-start)
 
Attempt to touch a wall as high up as possible. 
 
B) Deadlifts
3 x 2 reps at 80%
2 x 1 rep at 85-90%
 
C) WOD
20-16-12 reps of:
 
Rx
Chest to Bar Pullups
Dumbbell Overhead Squats 22/16kg
Shuttle Runs
 
Md
Chin over Bar Pullups
Dumbbell Overhead Squats 16/12kg
Shuttle Runs
 
Lt
Jumping Pullups
Dumbbell Overhead Squats 12/8kg
Shuttle Runs
 
1 length = 1 rep shuttle run
 
Extra Credits 
i) Long Conditioning Intervals
5 min ON / 1 min OFF x 4 sets
16/12 kcal Assault Bike
13/10 kcal Ski Erg
30 Double Unders
 
ii) Gymnastics Core Circuit
5 rounds
15 seconds of Ring Support
Rest 30 seconds
15 seconds of Tuck Hang
Rest 30 seconds



11 December 2018

 Tisdag

 
A) Snatch
Within 10 minutes, work up to a heavy single
If you plan on participating at Tomtelyftet, do not go above 95% or 1RM.
 
Beginner:
OTM x 10, 3 reps
 
B) WOD
3 rounds for time: (Timecap 10 min)
 
Rx
100 Double Unders
24 Ketllebell Goblet Squats 24/18kg
24 Toes to Bar
 
Md
50 Double Unders
24 Ketllebell Goblet Squats 20/14kg
14 Toes to Bar
 
Lt
100 Single Unders
24 Ketllebell Goblet Squats 16/12kg
24 Hanging Knee Raises
 
C) Core
In a Ring Pushup Position, perform 
3 sets of 16-24 reps of 
Alternating Knee to Elbow
 
Extra Credits 
i) Front Squat + Jerk
4 sets of 1 + 1 rep at 85-90%
 
ii) Short Conditioning Intervals
5 rounds
45 seconds of Rowing kcal
45 seconds of Devil Press 22/16 (Burpee + Ground to Overhead with dumbbells)
90 seconds rest



10 December 2018

 Måndag

 
A) Clean & Jerk 
Within 10 minutes, work up to a heavy single
If you plan on participating at Tomtelyftet, do not go above 95% or 1RM.
 
Beginner:
OTM x 10, 3 reps
 
B) WOD
B1) 6 min AMRAP, starting with 6 reps per exercise and adding 6 reps per round
Rest 3 min
B2) 3 min AMRAP, starting with 3 reps and adding 3 reps per round
 
Rx
Burpee Chest to Bar Pullups
Bear Complex 50/35kg
 
Md
Burpee Chin over Bar Pullups
Bear Complex 42.5/30kg
 
Lt
Burpee Jumping Pullups
Bear Complex 35/25kg
 
**Bear Complex = Power Clean, Front Squat, Push Press, Back Squat, Behind the Neck Push Press
 
C) Core
3 sets of 30s AMRAP
Partner Leg Raises
 
Partner pushes down legs.
 
Extra Credits 
i) Power Snatches
5 sets of 2 reps at 80%
 
ii) Gymnastics Couplet
5 min AMRAP
5 Bar Muscle Ups
10 Pistol Squats
 



07 December 2018

 Fredag

 
A) Seated Box Jumps
Spend 10 minutes practicing Box Jumps from a seated starting position. 
 
B) Upper Body Strength Training
Every minute, on the minute x 12. Rotating through:
1: 4 Strict Pullups. Scaling: weighted, bodyweight or banded
2: 8 Renegade Rows (4 per arm)
3: 10 Weighted Pushups
 
C) WOD
10 min AMRAP
 
Rx
16 Overhead Lunges 42.5/30kg
16 Jackknives
16 Hang Squat Cleans 42.5/30kg
16 Lateral Burpees
 
Md
16 Overhead / Front Rack Lunges 30/20kg
16 Situps
16 Hang Squat Cleans 30/20kg
13 Lateral Burpees
 
Lt
16 Overhead / Front Rack Lunges 20/15kg
10 Situps
16 Hang Squat Cleans 20/15kg
10 Lateral Burpees
 
Extra Credits 
i) Ring Muscle Up Practice
Spend 10 minutes practicing ring muscle ups
 



06 December 2018

 Torsdag

 
A) Deadlift
4 x 2 reps at 85%
 
Beginner 
4 x 6 reps at 70%
 
B) WOD Intervals
3 min ON / 1 min OFF x 5 sets
 
Rx
40 Double Unders
8 Double Kettlebell Thrusters 24/16kg
8 Chest to Bar Pullups
8 Burpees
 
Md
25 Double Unders
8 Double Kettlebell Thrusters 18/12kg
8 Pullups
8 Burpees
 
Lt
40 Single Unders
8 Double Kettlebell Thrusters 12/8kg
8 Jumping Pullups
8 Burpees
 
C) Core Finisher
2 rounds
30 seconds of Swim Kicks
30 seconds of Marching Planks (lift 1 leg at a time)
30 seconds of Medicine Ball Twists
30 seconds of Rest
 
Extra Credits 
i) Short Conditioning Intervals
6 sets of: 
45 seconds of Assault Bike for kcal
45 seconds of Power Clean & Push Jerk 
Rest 90 seconds
 
Rx: 50/35kg
Sc: 35/25kg



05 December 2018

 Onsdag

 
A) Snatch 
6 x 1 rep at 80-95%
 
Beginner
6 x 3 reps Reverse Squat Snatch
 
B) Press
3 x 1 rep at 85-90%
Avoid slow reps. Bar must move fast.
 
Beginner
3 x 5 reps at 75%
 
C) WOD
In pairs, perform 5 rounds for time of:
(Timecap: 15 min). You go, I go. Split anyhow.
 
Rx
30/24 kcal Row 
24 Wallballs 9/6kg
18 Toes to Bar
 
Md
26/20 kcal Row
20 Wallballs 9/6kg
12 Toes to Bar
 
Lt 
22/18 kcal Row
16 Wallballs 9/6kg
18 Hanging Knee Raises
 
Extra Credits 
i) Weightlifting
Clean & Jerk
4 x 1 rep at 85-90%
 
Back Squat
3 x 1 rep at 85-90%



04 December 2018

 Tisdag

 
A) Snatch Complex
4 sets of 
3 reps Muscle Snatch
3 reps Snatch Balance
3 reps Overhead Squat
50% of 1RM Snatch
 
B) Clean & Jerk
2 x 1 rep at 80%
3 x 1 rep at 90%
 
C) WOD
9 min AMRAP
 
Rx
32 Pullups
24 Dumbbell Snatches 26/20kg
24 Dumbbell Push Jerks 26/20kg
 
Md
24 Pullups
24 Dumbbell Snatches 22/16kg
24 Dumbbell Push Jerks 22/16kg
 
Lt
24 Jumping Pullups
24 Dumbbell Snatches 16/12kg
24 Dumbbell Push Jerks 16/12kg
 
Extra Credits 
i) Gymnastics WOD
6 min AMRAP
 
3 Bar Muscle Ups
6 Pistol Squats
10m Handstand Walk
 
ii) Long Conditioning Intervals
12 min AMRAP x 2
25/20 kcal Assault Bike
20/16 kcal Ski Erg
10 Shuttle Runs
Rest 2 min between AMRAPs
 



03 December 2018

Måndag
 
A) Back Squat
4 x 2 reps at 85% of 1RM
 
Beginner 
4 x 6 reps at 70%
 
B) Box Supported L-Sit
4 x 15 seconds
Scale up by putting weights on ankles
Scale down by doing Knee Tucks
 
C) WOD
3 rounds for time: (Timecap: 12 min)
 
Rx
20 Situps
20 Lateral Burpees
20 Situps
20 Sumo Deadlift High Pulls 50/35kg
 
Md
17 Situps
17 Lateral Burpees
17 Situps
20 Sumo Deadlift High Pulls 40/30kg
 
Lt
14 Situps
14 Lateral Burpees
14 Situps
20 Sumo Deadlift High Pulls 30/25kg
 
Extra Credits 
i) Weightlifting
Power Snatch + Snatch
5 x 1 + 1 reps at 80% of 1RM Snatch
 
Press
3 x 2 reps at 85%
 
Deadlift
Work up to a single deadift at 90% of 1RM. 



30 November 2018

 Fredag

 
A) Snatch
Work up to a daily 1RM, only 1 miss allowed
When finished, perform 3 x 2 reps at 85%
 
Beginner
6 sets of 3 reps
 
B) Clean Complex
5 sets of
1 Clean Pull + 1 Clean at 90% of 1RM Clean
 
Beginner
5 sets of 4 Squat Cleans or 4 Power Cleans + 4 Front Squats
 
C) WOD
3 rounds for time: (Timecap: 9 min)
 
Rx
12 Dumbbell Goblet Squats 40/32kg
60 Double Unders
12 Handstand Pushups
 
Md
12 Dumbbell Goblet Squats 32/26kg
30 Double Unders
6 Handstand Pushups
 
Lt
12 Dumbbell Goblet Squats 26/20kg
60 Single Unders
12 Hand-Release Pushups
 
Extra Credits 
i) Accessory Strength
 
5 sets of:
12 Dumbbell Walking Lunges
8 Dumbbell Rows per arm
12 GHD Situps
Rest 60 seconds between rounds
 
ii) Ski Erg Intervals
30 seconds ON / 30 seconds OFF x 12 sets
 



29 November 2018

Torsdag
 
A) Split Jerk
Work up to a daily 1RM from rack
 
Beginner
6 sets of 3 reps with pause in split position
 
B) WOD
12 min OTM
 
Rx 
1: 20/15 kcal Row
2: 10 Kettlebell Swings 24/18kg and 10 Burpees
 
Md
1: 17/13 kcal Row
2: 10 Kettlebell Swings 20/14kg and 8 Burpees
 
Lt
1: 14/10 kcal Row
2: 10 Kettlebell Swings 16/10kg and 6 Burpees
 
C) Core Strength
Ab Wheel Rollouts
3 x 5 reps
Use wheel or barbell with weightplates
 
Extra Credits 
i) Weightlifting 
Power Snatches
4 sets of 2 reps 80% of 1RM Snatch
 
Hang Clean
6 sets of 1 rep 85% of 1RM Clean 



28 November 2018

Onsdag
 
A) Back Squat
2 sets of 2 reps at 85%
2 sets o 1 rep at 90%
2 sets of 2 reps at 85%
 
Beginner
6 sets of 4 reps at 70%
 
B) On the Minute-Strength
10 x Every minute on the minute, perform:
Min 1: 3 Power Cleans at 75% of 1RM
Min 2: 3 Strict Pullups, banded, bodyweight or weighted
 
C) WOD
6 min AMRAP
 
Rx
12 Deadlifts 100/70kg
12 Box Jumps 
12 Toes to Bar
 
Md
12 Deadlifts 80/55kg
12 Box Jumps 
8 Toes to Bar
 
Lt
12 Deadlifts 60/40kg
12 Box Jumps 
12 Hanging Knee Raises
 
Extra Credits 
i) Long Conditioning Intervals
4 sets of: 
1000m Assault Bike
600m Running
Rest 2:00 between sets 



27 November 2018

Tisdag
 
A) Snatch
3 sets of 2 reps at 80-85%
4 sets of 1 rep at 90%
 
B) WOD 
10 min AMRAP
 
4 Single Kettlebell Hang Cleans Left
4 Single Kettlebell Push Press Left
4 Single Kettlebell Hang Cleans Right
4 Single Kettlebell Push Press Right
8 Lateral Burpees over Kettlebell
30m Farmer Walks, 1 Kettlebell
 
Rx: 32/24kg KB
Md: 24/18kg KB
Lt: 16/12kg KB
 
C) Core Strength
Swim Kicks
4 rounds of:
30 seconds ON / 30 seconds OFF
 
Extra Credits 
i) Split Jerk
5 sets of 
1 Split Jerk
1 Behind the Neck Jerk
85% of 1RM Jerk
 
ii) 3 rounds for quality:
2-6 Bar Muscle Ups 
15m Handstand Walk
1-5 Tibor Squats (Air squat, stand on physio ball) 



26 November 2018

 Måndag

 
A) Muscle Snatch
4 sets of 
3 reps at 60% of 1RM Snatch
 
Beginner
4 sets of 5 reps
 
B) Clean & Jerk
5 sets of 
1 rep, starting at 85% and increasing across sets. Do not go higher than 95%.
 
Beginner
5 sets of 3 reps
 
C) WOD
4 rounds for time: (Timecap: 15 min)
 
Rx 
20 Chest to Bar Pullups
30 Wallballs 9/6kg
60 Double Unders
 
Md
20 Pullups
20 Wallballs 9/6kg
30 Double Unders
 
Lt
20 Jumping Pullups
20 Wallballs 6/4kg
60 Single Unders
 
Extra Credits 
i) Front Squats
3 sets of 1 rep at 90%
3 sets of 3 reps at 80%
 
ii) Long Conditioning Piece
20 minutes of steady state-work (80% effort)
45/35 kcal Row
40/30 kcal Assault Bike
35/25 kcal Ski Erg



23 November 2018

 Fredag

 
A) Snatches
6 sets of:
1 Power Snatch
1 Snatch
First set at 80%, increasing weight across sets
 
Beginner 
6 sets of 
3 reps of Muscle Snatch
3 reps of Snatch Balance
 
B) Strict Toes to Bar
 
3 x AMRAP
Rest 60 seconds between sets
 
Scale to Hanging Leg Raises
 
C) WOD
12 min AMRAP
 
Rx
10 Burpees
8 Back Rack Lunges 60/40kg
10 Pullups
8 Deadlifts 60/40kg
 
Md
10 Burpees
8 Back Rack Lunges 50/32.5kg
6 Pullups
8 Deadlifts 50/32.5kg
 
Lt
10 Burpees
8 Back Rack Lunges 40/25kg
10 Jumping Pullups
8 Deadlifts 40/25kg
 
Extra Credits 
i) Clean Complex
8 sets of 
1 Clean Pull + 1 Clean at 85% of 1RM Clean
 
ii) Gymnastics WOD
7 min AMRAP
 
16 Pistol Squats
10 meter Handstand Walk
4 Bar Muscle Ups



22 November 2018

 Torsdag

 
A) Hang Clean & Jerk
5 x 1 + 2 reps at 85% of 1RM C&J
 
Beginner
4 sets of 4 Hang Cleans
4 sets of 4 Split Jerks
 
B) Back Squat
3 x 3 reps at 85%
 
C) WOD
4 rounds for time: (Timecap: 10 min)
 
Rx
70 Double Unders
14 Double Kettlebell Hang Cleans 20/14kg
14 Double Kettlebell Shoulder to Overhead 20/14kg
 
Md
35 Double Unders
14 Double Kettlebell Hang Cleans 16/10kg
14 Double Kettlebell Shoulder to Overhead 16/10kg
 
Lt
70 Double Unders
14 Double Kettlebell Hang Cleans 12/8kg
14 Double Kettlebell Shoulder to Overhead 12/8kg
 
Extra Credits 
i) Hang Snatches
5 x 3 reps at 75% of 1RM Snatch
 
ii) Conditioning
7 minutes ON / 3 minutes OFF x 3 sets
1000m Row
700m Ski Erg
1000m Run
 
Continue from where previous set ended.



21 November 2018

 Onsdag

 
A) Snatch Deadlift + High Hang Snatch Pull
5 x 3 reps at 100% of 1RM Snatch
 
Stand on 4cm riser. 
 
B) WOD 
10 min AMRAP
 
Rx
21 Box Jumps
15 Chest to Bar Pullups
9 Dumbbell Clean & Jerks per arm 22/16kg
 
Md
21 Box Jumps
15 Chin over Bar Pullups
9 Dumbbell Clean & Jerks per arm 18/12kg
 
Lt
21 Box Jumps
15 Banded Pullups
9 Dumbbell Clean & Jerks per arm 14/9kg
 
C) Weighted Plank
4 sets of 30 seconds
 
Extra Credits 
i) Ring Muscle Up Practice
Spend 10 minutes practicing ring muscle ups
 
ii) Assault Bike Intervals
20 seconds ON / 10 seconds OFF x 8 sets
Rest 3 minutes
20 seconds ON / 10 seconds OFF x 8 sets
Rest 3 minutes
20 seconds ON / 10 seconds OFF x 8 set



20 November 2018

Tisdag
 
A) Power Clean & Push Press
3 x 3 + 3 reps 70%
3 x 2 + 2 reps 80%
3 x 1 + 1 rep 90%
 
Beginner
9 sets of 3 + 3 reps
 
B) WOD
In pairs, perform a 25 min AMRAP of:
Performed as you go, I go. Share anyhow.
 
Rx
30/25kcal Row
20 Burpees over Erg
20 Toes to Bar
6 Flights of Stair Running (Both)
 
Md
24/20kcal Row
20 Burpees over Erg
12 Toes to Bar
6 Flights of Stair Running (Both)
 
Lt
20/16kcal Row
16 Burpees over Erg
20 Hanging Knee Raises
6 Flights of Stair Running (Both)
 
Extra Credits 
i) Upper Body Accessory Strength
3 supersets of:
10 reps Incline Dumbbell Benchpress
10 reps of Strict Chest to Bar Pullups (Use bands)
60 seconds rest
 
3 supersets of:
15 reps of Reverse Barbell Curls
15 reps of Overhead French Press
60 seconds rest



19 November 2018

 Måndag

 
A) Front Squat
4 x 3 reps at 85%
 
B) Snatches
4 x 2 reps at 85% 
 
Beginner
4 x 4 Power Snatches + 4 Overhead Squats
 
C) WOD
5 rounds for time: (Timecap 7 min)
 
Rx
16 Dumbbell Squat Snatches 22/16kg
20m Bear Crawl
 
Md
16 Dumbbell Squat Snatches 16/12kg
20m Bear Crawl
 
Lt
16 Dumbbell Snatches 14/9kg
16 Dumbbell Overhead Squat/Goblet Squats 14/9kg
10m Bear Crawl, walk back
 
Extra Credits 
i) Split Jerk from Blocks
4 x 2 reps at 80%
4 x 1 rep at 85-95%
 
ii) WOD Intervals 
4 min AMRAP x 2 sets
12 kcal Ski Erg
30m Sled Push 
8 Power Cleans Rx: 50/35kg Sc: 30/20kg
 
Rest 3 min between sets



16 November 2018

 Fredag

 
A) Snatch
6 x 1 rep at 80-90%
 
B) Snatch Deadlifts
Work up to a daily 5RM
Chest must be open, shoulders back
 
C) WOD
In teams of 2:
8 rounds for time (4 rounds each, Timecap: 16 min)
Row can be performed while partner completes pushups and swings. Switch is made when both have completed their reps.
 
Rx
500/450 meters of Rowing
24 Hand Release Pushups
24 American Kettlebell Swings 24/18kg
 
Md
450/400 meters of Rowing
18 Hand Release Pushups
24 American Ketllebell Swings 20/14kg
 
Lt
400/350 meters of Rowing
12 Hand Release Pushups
24 American Kettlebell Swings 16/10kg
 
Extra Credits
i) Accessory Strength Training
4 rounds of
12 Reverse Lunges, holding Kettlebells
12 Barbell Bicep Curls
12 Lat Pullovers with Dumbbell
Rest 90 seconds between rounds



15 November 2018

 Torsdag

 
A) Clean & Jerk
3 x 2 reps at 75%
3 x 1 rep at 85-90%
 
B) WOD
5 rounds for time (Timecap: 10 min)
 
Rx
11 Thrusters 42.5/30kg
11 Chest to Bar Pullups
30 seconds Rest
 
Md
11 Thrusters 35/22.5kg
11 Pullups
30 seconds Rest
 
Lt
11 Thrusters 25/15kg
11 Jumping Pullups
30 seconds Rest
 
C) Core Strength
3 x 30 + 30 seconds of Deadbug Extensions per side
 
Extra Credits
i) Gymnastics Accessories
3 rounds for quality
20 meter Handstand Walk
16 Pistol Squats
Rest 2 min between rounds
 
ii) Assault Bike Intervals
45 seconds ON / 45 seconds OFF x 10 sets



14 November 2018

 Onsdag

 
A) Push Press
4 x 2 reps at 85%
 
B) WOD
14 min AMRAP
 
Rx
14 Dumbbell Snatches 22/16kg
14 Dumbbell Overhead Lunges 22/16kg
14 Toes to Bar
14 Target Burpees
 
Md
14 Dumbbell Snatches 18/12kg
14 Dumbbell Overhead Lunges 18/12kg
8 Toes to Bar
14 Burpees
 
Lt
14 Dumbbell Snatches 14/9kg
14 Dumbbell Overhead Lunges 14/9kg
14 THanging Knee Raises
14 Burpees
 
C) Core Strength
3 x 10 reps of Strict Toes to Bar or Hanging Leg Raises
 
Extra Credits
i) Weightlifting
Snatch Complex
Snatch Pull + Reverse Snatch + Snatch Balance
5 sets of 1 complex at 85% of 1RM Snatch
 
Hang Power Clean
3 x 5 reps at 60% of 1RM Clean
 
ii) Bar Muscle Up Practice
Spend 10 minutes practicing bar muscle ups
 



13 November 2018

 Tisdag

 
A) Hang Snatch
4 x 3 reps at 75%
2 x 2 reps at 85%
 
B) Back Squat
3 x 4 reps 70%
 
C) WOD
3 rounds for time: (Timecap: 8 min)
 
Rx
22 Wallballs 9/6kg
16 Chin over Bar Pullups
 
Md
16 Wallballs 9/6kg
12 Chin over Bar Pullups
 
Lt
16 Wallballs 6/4kg
16 Jumping Pullups
 
Extra Credits
i) Power Snatch
4 x 4 reps at 70%
 
ii) Long Conditioning Intervals
8 min AMRAP x 3 sets
16 kcal Row
13 kcal Assault Bike
10 Shuttle Runs
 
Rest 2 min between rounds
 



09 November 2018

2x2 set Frontsquat 90%

Fran
21.15.9
Thruster
pullup

Gymnastic: 5-10x3 set strikt pullup



08 November 2018

 Torsdag

 
A) Snatch
3 x 2 reps at 80%
2 x 1 rep at 85-90%
 
Beginner
5 sets of 
3 Power Snatches 
3 Overhead Squats
 
B) WOD
10 rounds for time: (Timecap: 13 min)
 
Rx
6 Burpee Box Jumps
4 Hang Power Cleans 60/45kg
 
Md
5 Burpee Box Jumps
4 Hang Power Cleans 45/30kg
 
Lt
4 Burpee Box Jumps
4 Hang Power Cleans 30/20kg
 
C) Core
Hanging Alternating Leg/Knee Raises
3 sets of 30 seconds 
 
Extra Credits 
i) Power Clean
4 x 1 reps at 80% of 1RM Clean
 
ii) Ski Erg Intervals
5 sets of 
500m Ski Erg
Rest 1 min between sets
 



07 November 2018

 Onsdag

 
A) Jumping
Spend 10 minutes practicing seated box jumps
Start by sitting on a box or bench, rock forward and jump up onto a box.
 
B) Front Squat + Jerk
Build up to a daily max set of 2 Front Squats and 1 Jerk
 
Beginner
5 sets of 
3 Front Squats
3 Split Jerks
 
C) WOD
10 min AMRAP 
Perform an ladder of: 
 
10-12-14... Pullups 
20-24-28... Dumbbell Snatches 
 
Following each round perform a set of rope jumps.
 
Rx: Chest to Bar Pullups, 22/16kg DB, 50 Double Unders
Md: Chin over Bar Pullups, 18/12kg DB, 20 Double Unders
Lt: Jumping Pullups, 14/9kg DB, 50 Single Unders 
 
Extra Credits 
i) Long Conditioning Intervals
12 min AMRAP x 2 sets
 
2 x 15 meter Sled Push + 15 meter Sled Pull
250 meters Rowing
6 Fatbar Ground to Overhead, medium-light weight
6 Bar Facing Burpees
 
Rest 4 min between sets



06 November 2018

 Tisdag

 
A) Clean 
5 x 2 reps at 85%
 
Beginner
5 sets x 4 reps
 
B) WOD
3 rounds for time: (Timecap: 12 min)
 
Rx
18 Handstand Pushups
18 Kettlebell Swings 32/24kg
18 Goblet Squats 32/24kg
 
Md
8 Handstand Pushups
18 Kettlebell Swings 24/18kg
18 Goblet Squats 24/18kg
 
Lt
18 Hand Release Pushups
18 Kettlebell Swings 16/12kg
18 Goblet Squats 16/12kg
 
C) Weighted Planks
3 sets of 30 second holds
Place weight on hip
 
Extra Credits 
i) Muscle Snatches
5 x 3 reps at 60% of 1RM Snatch
 
Behind the Neck Jerk
5 x 1 rep at 85-90% of Split Jerk



05 November 2018

 Måndag

 
A) Snatch
 
3 sets of 
1 Snatch Pull
1 Snatch
use 85% of 1RM Snatch
 
Beginner
6 sets of
3 x Snatch Pull + Snatch
 
B) Back Squat
3 x 2 reps at 85% 
 
C) WOD 
In teams of 2, performed as you go, I go.
15 min AMRAP 
 
Rx
27 Row for kcal
24 Dumbbell Push Jerks 26/18kg
21 Jackknives
 
Md
21 Row for kcal
24 Dumbbell Push Jerks 20/14kg
15 Jackknives
 
Lt
15 Row for kcal
24 Dumbbell Push Jerks 14/10kg
21 Situps
 
Extra Credits 
i) Clean & Jerk Strength
4 sets of 
2 Power Clean 
2 Push Press
70% of 1RM Clean & Jerk
 
ii) Gymnastics WOD
3 rounds for quality
 
Rx
6 Ring Muscle Ups
18 Pistol Squats
 
Sc
6 Transition Drill Reps
6 High Kips in Rings
6 Pistol Squats
 



02 November 2018

 Fredag

 
A) Power Snatch
4 x 2 reps 75-85% of 1RM Snatch
 
Beginner
4 sets of
1 Muscle Snatch
1 Power Snatch
1 Muscle Snatch
1 Power Snatch
2 Overhead Squats
 
B) Front Squat + Jerk
Build up to a daily max set of 3 Front Squats and 1 Jerk
 
Beginner
5 sets of
3 Front Squats
3 Split Jerks
 
C) WOD
5 rounds for time (Timecap: 10 min)
 
Rx
12 Pullups
16 Single Arm Kettlebell Thrusters 24/16kg
 
Md
8 Pullups
16 Single Arm Kettlebell Thrusters 18/12kg
 
Lt
4 Pullups (Banded)
16 Single Arm Kettlebell Thrusters 12/8kg
 
Extra Credits
i) Clean
3 sets of
1 Hang Power Clean
1 Power Clean
 
Performed with 85% of 1RM Clean
 
ii) Assault Bike Intervals
 
10 sets of
45 seconds ON / 15 seconds OFF



01 November 2018

 Torsdag

 
A) Clean Pull from Deficit
3 x 4 reps
Performed as fast pull, focus on shrug movement at top of extension.
2 second descent, slow and controlled.
Use 90% of 1RM Clean
 
B) WOD
2 x 5 min AMRAP
 
Rx
70 Double Unders
18 Power Cleans 50/35kg
18 Lateral Burpees
 
Md
40 Double Unders
18 Power Cleans 40/30kg
18 Lateral Burpees
 
Lt
70 Single Unders
18 Power Cleans 30/20kg
18 Lateral Burpees
 
Rest 3 min between AMRAPs
 
C) Core Strength
Weighted Sit-ups
3 sets of 15 reps
 
Use a dumbbell or a weightplate for added resistance
Anchor feet to something rigid or have a partner stand on them.
 
Extra Credits
i) Push Jerks, Touch & Go
6 sets of
5 Touch & Go Push Jerks at 65% of 1RM Jerk
 
ii) Bar Muscle Up Practice
Spend 10 minutes practicing Bar Muscle Ups
 
For scaling, practice Hip to Bar Kips and band-supported muscle ups.



31 October 2018

 Onsdag

 
A) Snatches
3 x 3 reps at 70%
3 x 2 reps at 80%
3 x 1 rep at 85-90%
 
Beginner
6-9 sets of
3 Snatch Deadlifts
3 Snatch Pulls
3 Power Snatches
 
B) Snatch Grip Push Press
3 sets of 5 reps at 75% of 1RM Snatch.
Snatch-width grip, behind neck.
 
C) WOD
3 rounds for time (Timecap: 10 min)
 
Rx
16 Toes to Bar
16 Front Rack Lunges 42.5/30kg
32 Pushups
 
Md
8 Toes to Bar
16 Front Rack Lunges 30/20kg
24 Pushups
 
Lt
16 Hanging Knee Raises
16 Front Rack Lunges 20/15kg
16 Pushups
 
Extra Credits
i) Russian Tap Drill
Wall-Supported Handstand Hold while alternating between touch right shoulder with right hand and vice versa.
 
3 sets of 30 seconds
 
ii) Long Conditioning Intervals
2 x 15 min AMRAP
30/22 kcal Row
24/18 kcal Ski Erg
300m Run
 
Rest 5 minutes between AMRAPs



30 October 2018

 Tisdag

 
A) Back Squat
5 x 2 reps 80-85%
The goal here is fast repetitions. Avoid reps where you have to grind through sticking point.
 
B) WOD
2 rounds for time (Timecap: 2 min)
 
Rx
6 Power Snatches 60/40kg
10 High Box Jump Overs
 
Md
6 Power Snatches 45/30kg
10 Box Jump Overs
 
Lt
6 Power Snatches 30/20kg
10 Low Box Jump Overs
 
This is a sprint.
All sets are to be performed unbroken.
 
C) WOD
5 rounds of
1:00 of Burpee Weighted Step-Ups for reps
0:30 Rest
1:00 of Rowing for kcal
0:30 Rest
 
Burpee Weighted Step-Ups are performed with kettlebells. Perform a regular burpee, grip kettlebells and step up.
Rx: 2 x 24/16kg
Md: 2 x 18/12kg
Lt: 2 x 12/8kg
 
Extra Credits
i) Reverse Snatch
5 x 2 reps at 80% of 1RM Snatch
 
ii) Core Circuit
3 rounds for quality
16 Ring Supported Knees to Elbows
30 second GHD Situps Hold (180 degree hip extension)
30 second Back Extension Hold (180 degree hip extension
30 Side Bends with Kettlebell



29 October 2018

 Måndag

 
A) Clean & Jerk Complex
5 sets of
2 Cleans
1 Split Jerk
1 Split Jerk Behind Neck
80% of 1RM C&J
 
Beginner
5 sets of
3 Power Cleans
3 Hang Squat Cleans
3 Split Jerks
 
B) Core Strength
3 sets of
30 seconds of Swim Kicks
rest 30 seconds between rounds
 
C) WOD
12 min AMRAP
 
Rx
30 Dumbbell Clean & Jerks 22/16kg
20 Chest to Bar Pullups
10 Shuttle Runs
 
Md
30 Dumbbell Clean & Jerks 18/12kg
20 Chin over Bar Pullups
10 Shuttle Runs
 
Lt
30 Dumbbell Clean & Jerks 14/9kg
20 Jumping Pullups
10 Shuttle Runs
 
Extra Credits
i) Snatch Balance
4 x 3 reps at 85% of 1RM Snatch
 
ii) Gymnastics WOD
3 rounds for time
 
Rx
15 Handstand Pushups
15 Toes to Bar
Rest 60 seconds between rounds
 
Sc
8 Handstand Pushups
8 Toes to Bar
Rest 60 seconds between rounds



26 October 2018

 Fredag

 
A) Snatch Complex
6 sets of
1 Snatch Pul
1 Snatch
1 Reverse Snatch Pull
1 Reverse Snatch
 
Start with 75% of 1RM Snatch, add weight across sets
 
Beginner
6 sets of
3 Reverse Power Snatches
3 Overhead Squats
 
B) Core Strength
4 x 15 seconds of: 
 
Rx: Hanging L-sit
Md: Hanging Tuck/L (one leg extended, one leg tucked, 2 sets of each)
Lt: Hanging Tuck
 
C) WOD
10 min AMRAP
Increasing reps each round
1, 2, 3 ... High Target Burpees (above standing reach)
2, 4, 6 ... Double Kettlebell Deadlifts
 
Rx: 32/24kg
Md: 24/18kg
Lt: 16/12kg
 
Extra Credits 
i) Ring Muscle Up Practice
 
Spend 10 minutes practicing Ring Muscle Ups
 
ii) Assault Bike Intervals
 
8 sets of 
45 seconds ON / 15 seconds OFF
 



25 October 2018

 Torsdag

 
A) Clean & Jerk
6 sets of
1 Power Clean 
2 Split Jerks with pause in dip
80% of 1RM C&J
 
Beginner
6 sets of
3 Power Cleans
3 Split Jerks
 
B) Back Squat
3 sets of 
2 Back Squats
85-90% of 1RM Back Squat
 
C) WOD
3 rounds for time (Timecap: 9 min)
 
Rx
20 Pullups
20 Wallballs 9/6kg
20 Bear Hug Lunges
 
Md
15 Pullups
15 Wallballs 9/6kg
20 Bear Hug Lunges
 
Lt
15 Jumping Pullups
15 Wallballs 6/4kg
20 Bear Hug Lunges
 
Extra Credits 
i) Snatch Technique
 
5 sets of 
1 Muscle Snatch
1 High Hang Snatch
1 Muscle Snatch
1 High Hang Snatch
 
ii) Core Circuit
10 minutes of steady pace work
 
12 GHD Sit-ups
15m Single Arm Farmers Carry per arm
12 Back Extensions
15m Lizard Crawl
12 Landmine Twists each way
 



24 October 2018

 Onsdag

 
A) Deficit Clean Deadlifts
3 x 4 reps 
105% of 1RM Clean or 90% of last weeks 4RM
 
B) WOD, In pairs, performed as you go, I go. Share workload anyhow. 
 
AMRAP 12
18 Double Kettlebell Snatches
300/250m Row
14 Burpees over Rower
 
Rx: 2 x 20/14kg 
Md: 2 x 16/10kg
Lt: Single Kettlebell Snatches, 16/12kg
 
C) Core Strength
Ab Rollouts
3 x 4 - 8 reps 
 
Use a barbell or wheel
 
Extra Credits 
i) Handstand Walk & Pistol Squats
4 rounds of
10 meter Handstand Walk
16 Pistol Squats
 



23 October 2018

 Tisdag

 
A) Push Press
Work up to a daily 3RM
Then perform 2 x 2 reps at 10% lighter
 
Beginner
5 sets of
3 Strict Presses
3 Push Presses
3 Push Jerks
 
B) WOD Intervals
3 min AMRAP x 4 sets
2 min rest between AMRAPs
Continue from where you stopped previous interval.
 
Rx
20 Dumbbell Snatches 22/16kg
20 Toes to Bar
50 Double Unders
5 Burpee Bar Muscle Ups
 
Md
20 Dumbbell Snatches 18/12kg
10 Toes to Bar
25 Double Unders
5 Burpee Chest to Bar Pullups
 
Lt
20 Dumbbell Snatches 14/9kg
20 Hanging Knee Raises
50 Single Unders
5 Burpee Jumping Pullups
 
C) Accessory Strength
3 sets of 
10 Rear Delt Flies
10 Strict Ring Rows
 
Extra Credits 
i) Reverse Cleans
5 x 2 reps at 80% of 1RM Clean
 
Power Snatch
6 x 3 reps at 75% of 1RM Snatch
 
ii) Conditioning
3 sets of:
60 kcal Row
50 kcal Bike
40 kcal Ski Erg
Rest 3 min between rounds
 



22 October 2018

 Måndag

 
A) Front Squat
4 sets of 
1 Front Squat, 1 second pause in bottom
1 Front Squat, no pause
80-85% of 1RM Front Squat
 
Focus on high speed on second repetition
 
B) Hang Snatches
4 sets of 
2 Hang Snatches
85% of 1RM Snatch
 
Beginner
4 sets of 
4 Hang Power Snatches
 
C) WOD
6 rounds for time: (Timecap: 8 min)
 
Rx
6 Chest to Bar Pullups
6 High Box Jump Overs
6 Power Cleans 50/35kg
 
Md:
6 Chin over Bar Pullups
6 Box Jump Overs
6 Power Cleans 42.5/30kg
 
Lt:
6 Ring Rows
6 Box Step Overs
6 Power Cleans 35/25kg
 
Extra Credits 
i) Ring Pullups 
Rx
L-Sit Ring Pullups in Rings with 1 second hold in top
5 x 3 reps
 
Sc
Strict Ring Pullups
5 x 3 reps
 
ii) Running Intervals
6 sets of:
400m Run
 
Rest 1:1 
 



19 October 2018

 Fredag

 
A) Jerk Complex 
5 sets of
2 Push Presses
1 Split Jerk
1 Behind the Neck Jerk
85% of 1RM Push Press
 
Beginner 
5 sets of
3 Push Press
3 Split Jerks
 
B) Back Squat 
2 x 2 reps 85%
2 x 3 reps 80%
 
C) WOD
7 min AMRAP
 
Rx
25 Handstand Pushups
35 Chest to Bar Pullups
45 Deadlifts 70/50kg
 
Md
10 Handstand Pushups
20 Chest to Bar Pullups
45 Deadlifts 60/40kg
 
Lt
25 Hand Release Pushups
35 Jumping Pullups
45 Deadlifts 40/30kg
 
Extra Credits 
i) Conditioning
Men: 50-40-30-20-10 kcal for time of
Women: 35-28-21-14-7 kcal for time of: 
Rowing 
Assault Bike
Timecap: 20 min



18 October 2018

 Torsdag

 
A) Jumping
Spend 10 minutes working on Seated Box Jumps
Start from a seated position on bench or box
 
B) Snatches
6 x 2 reps 
80% of 1RM Snatch
 
Beginner 
6 x 3 Muscle Snatches + 2 Snatch Balance
 
C) Intervals
60 seconds ON / 30 seconds OFF x 9 sets (3 rounds per exercise)
Alternating between
1. Wallballs
2. Rowing
3. Burpees
 
Extra Credits 
i) Snatch Pulls
4 x 1 Snatch Pull + 2 Reverse Snatch Pulls
90% of 1RM Snatch
 
ii) WOD
15 min AMRAP
15/12 kcal Ski Erg
15 meter Rope Pull
15 meter Sled Push
 
Load sled with medium weights
 



17 October 2018

 Onsdag

 
A) Clean
6 x 1 Power Clean + 1 Clean 
80% of 1RM Clean
 
Beginner
6 x 2 Hang Power Clean + 2 Front Squats
 
B) WOD
4 min AMRAP
11 Thrusters
8 Toes to Bar
Rest 2 min 
 
3 min AMRAP
11 Thrusters
8 Toes to Bar
Rest 2 min
 
2 min AMRAP
11 Thrusters
8 Toes to Bar
 
Rx: Toes to Bar and 35/25kg
Md: Knees to Elbows and 30/20kg
Lt: Hanging Knee Raises and 20/15kg
 
C) Accessory Strength
3 rounds, for quality: 
8 Jackknives
10 Cross Body Jackknives
12 Hollow Rocks
8 Bottom Up Kettlebell Presses per arm
 
Extra Credits 
i) Handstand Walk Practice
10 minutes of: 
 
Rx 
Practice Pyramind Obstacle 
 
Sc: 
3 meter unbroken sets 
or
6 x 10 meter Kick up to Handstand
 
ii) Running 
5000m run
Maintain a 80% pace through-out 
This might be the last outdoor run for the season!



16 October 2018

 Tisdag

 
A) Paused Front Squat
5 x 2 reps
80% of 1RM Front Squat
1 second pause in bottom position
 
B) Upper Body Strength
4 rounds of:
6 Single Arm Dumbbell Presses per arm
6 Single Arm Dumbbell Rows per arm
Rest 60 seconds between rounds
 
C) WOD 
3 rounds for time: (Timecap 10 min)
 
Rx
1 Double Kettlebell Complex 2 x 24/16kg
(5 Hang Clean, 5 STOH, 10 Front Rack Lunges)
15 Burpees 
50 Double Unders
 
Md
1 Double Kettlebell Complex 2 x 18/12kg
(5 Hang Clean, 5 STOH, 10 Front Rack Lunges)
13 Burpees 
25 Double Unders
 
Lt
1 Double Kettlebell Complex 2 x 14/8kg
(5 Hang Clean, 5 STOH, 10 Front Rack Lunges)
11 Burpees 
50 Single Unders
 
Extra Credits 
i) Power Snatches
5 x 2 complexes of
1 Snatch Pull + 1 Power Snatch
75% of 1RM Snatch
 
ii) Ring Pullups 
Rx
L-Sit Ring Pullups in Rings with 1 second hold in top
4 x 3 reps
 
Sc
Strict Ring Pullups
4 x 3 reps



15 October 2018

 Måndag

 
A) Deficit Clean Deadlift
Build up to a daily 4RM 
Then perform 2 x 2 reps at the same weight
 
B) Snatch Balance
EMOM 8 
2 reps  of Snatch Balances at 70% of 1RM Snatch
Barbell starts on floor
 
Beginner
3 reps Snatch Grip Push Press and 2 Overhead Squats
 
C) WOD 
12 min AMRAP
 
Rx
30m Farmer Carries 2 x 32/24kg
20 Box Jump Overs 
10 Sumo Deadlift High Pulls 60/40kg
 
Md
30m Farmer Carries 2 x 24/18kg
20 Box Jump Overs
10 Sumo Deadlift High Pulls 45/30kg
 
Lt
30m Farmer Carries 2 x 16/12kg
20 Box Jump Overs or Step Overs
10 Sumo Deadlift High Pulls 30/20kg
 
Extra Credits 
i) Clean from Blocks
5 x 2 reps at 75-85% of 1RM Squat Clean
 
ii) Short Ski Erg Intervals 
8 x 250m for time
Rest 1 min between sets



12 October 2018

 Fredag

A) Snatch Complex
EMOM x 8 sets
1 Squat Snatch with pause in catch 
1 Snatch Balance with pause in catch

B) WOD
5 rounds for time (Timecap: 10 min)

Rx
9 Toes to Bar
18 Pistol Squats
9 Handstand Pushups

Md
5 Toes to Bar
10 Pistol Squats
5 Handstand Pushups

Lt
9 Hanging Knee Raises
18 Bulgarian Split Squats, rear foot on box
9 Hand Release Pushups

C) Core Strength
3 x 60 seconds of 
Alternating Diagonal Planks
Rest 60 seconds between rounds

Extra Credits
i) Clean & Jerk
5 x 2 Clean + 2 Split Jerks at 80%

ii) WOD
7 min AMRAP
10 Thrusters Rx 50/35kg Sc 30/20kg
50 Double Unders 



11 October 2018

 Torsdag

A) Back Squat 
1 x 1 rep 90%
1 x 2 reps 85%
3 x 2 reps 80%

B) Accessory Weightlifting Strength
4 rounds of: 
6 reps of Snatch Grip Upright Rows
6 reps of Split Jerk Position Presses
45 second rest between sets

C) WOD
15 rounds for time: (Timecap 10 min)

Rx
1 Power Clean 80/55kg
3 Chest to Bar Pullups
5 Med Ball Situps 9/6kg

Md
1 Power Clean 60/40kg
3 Pullups
5 Med Ball Situps 6/4kg

Lt
1 Power Clean 40/25kg
3 Jumping Pullups
5 Situps

Extra Credits
i) Hang Power Cleans, performed as Touch & Go
4 x 5 reps at 70% of 1RM Clean

ii) Long Conditioning Intervals 
5 x 
300m Run
200m Ski Erg
100m Farmers Walk
Rest 1 minute bewteen rounds



10 October 2018

 Onsdag

A) Handstand Hold Practice
Spend 10 minutes practicing still handstand holds.

B) Reverse Snatches 
5 x 3 reps at 75% of 1RM Snatch

C) WOD
5 min AMRAP x 2 sets
3 min rest between rounds

Rx 
600/500m Row
30 Kettlebell Snatches 24/16kg
100 Double Unders
15 Kettlebell Snatches 24/16kg
50 Double Unders
If you finish within 5 minutes, you deserve to rest.

Md
550/450m Row
30 Kettlebell Snatches 18/12kg
50 Double Unders
15 Kettlebell Snatches 18/12kg
25 Double Unders
If you finish within 5 minutes, you deserve to rest.

Lt
500/400m Row
30 Kettlebell Snatches 14/8kg
100 Single Unders
15 Kettlebell Snatches 14/8kg
50 Single Unders
If you finish within 5 minutes, you deserve to rest.

Extra Credits
i) Ring Muscle Ups 
1 RMU + 1 Dip x 15 sets for time

ii) Short Assault Bike & Burpee Intervals
10 x 30 seconds ON, 30 seconds OFF, alternating between:
Assault Bike for kcal
Burpees



09 October 2018

 Tisdag

A) Clean & Jerk Complex
Every 90 seconds x 6 sets
2 Hang Cleans + 3 Push Presses at 75% of Push Press

B) WOD
3 rounds for time: (Timecap 15 min)

Rx
30 Box Jumps Overs
25 Toes to Bar
20 Dumbbell Snatches 22/16kg
Rest 60 seconds

Md
25 Box Jumps Overs
15 Toes to Bar
20 Dumbbell Snatches 18/12kg
Rest 60 seconds

Lt
20 Box Jumps Overs
25 Hanging Knee Raises
20 Dumbbell Snatches 14/10kg
Rest 60 seconds

C) Core Strength
Side Plank Leg Lifts
3 x 10 reps per side

Extra Credits
i) Snatch Technique Complex
Muscle Snatch + Hang Muscle Snatch + 2 Snatch Balance
6 sets, 50% of 1RM Snatch

ii) Gymnastic Hold Circuit
15 second Ring Support, scale up by doing Tuck or L-Sit
Rest 30 seconds
5 - 15 second Single Arm Hang per arm
Rest 60 seconds



08 October 2018

Måndag

A) Power Snatch
4 x 3 reps 75%

B) Back Squat
4 x 2 reps 80%

C) WOD
9 min AMRAP

Rx 
3 Bar Muscle Ups
15 Wallballs 9/6kg

Md
6 Burpee Chest to Bar Pullups
12 Wallballs 9/6kg

Lt
6 Burpee Chin over Bar Pullups / Jumping Pullups
12 Wallballs 6/4kg

Extra Credits
i) Split Jerks
3 x 3 reps 80%
3 x 2 reps 85%

ii) Long Conditioning
4 rounds of: 
1000m Row
800m Run
600m Ski 




05 October 2018

 Fredag

A) Weighted Pullup
In a 10 minute window, build up to a 1RM Weighted Pullup. 

When 1RM has been established, perform 3 reps of lighter intensity every 60 seconds for the remainder of time. 

Compare results to week 34. 

B) WOD
15 min AMRAP

Rx
20 Chest to Bar Pullups
15 Lateral Burpees
10 Hang Squat Snatch 50/35kg
10 Shuttle Runs

Md
20 Chin over Bar Pullups
15 Lateral Burpees
10 Hang Squat Snatch 40/25kg
10 Shuttle Runs

Lt
20 Jumping Pullups
15 Lateral Burpees
10 Hang Squat Snatch 25/15kg
10 Shuttle Runs

C) Marching Plank 
3 sets of 
30 seconds plank, continuously lifting feet up off the ground in a marching pattern. Hips must stay neutral. Scale up by adding weight.

Extra Credits
i) Back Squat 3 x 4 reps 75%

ii) Handstand Walk Practice
Build an 8-shaped circuit and spend 10 minutes practicing going through.



04 October 2018

 Torsdag

A) Deadlift 
Establish a new 1 Rep Max

B) Walking Lunges
3 sets of 20 lunges
60 second rest between sets

C) WOD
For time: (Timecap: 12 min)

Buy in & Buy out:
10 Squat Clean Thrusters

Rx
3 rounds of 
20 Toes to Bar
60 Double Unders
Barbell at 60/40kg

Md:
3 rounds of 
12 Toes to Bar
30 Double Unders
Barbell at 50/30kg

Lt:
3 rounds of 
20 Hanging Knee Raises
60 Single Unders
Barbell at 40/25kg

Extra Credits: 
i) Power Snatch
5 x 2 reps 85%

ii) Rowing & Ski Erg Intervals

3 x 5 min AMRAP 
20/15 kcal Row
15/12 kcal Ski Erg

Rest 3 min between intervals



03 October 2018

Onsdag

A) Upper Body Pressing Strength
In a 10 minute window, build up to a:

Rx: 1RM Max Depth Strict Handstand Pushup

Sc: 1RM Barbell Press

When 1RM has been established, perform 3 reps of lighter intensity every 60 seconds for the remainder of time. 

Opt for Barbell Press if you need more than 1 abmat to perform a strict handstand pushup.

Compare results to week 34.

B) Intervals
5 rounds:

1:00 of Rowing for kcal
1:00 of AMRAP
10 Mountain Climbers
10 Crossover Jackknives (alternate between right hand touches left toe and vice versa)

Rest 1 min between rounds

C) Core Strength
4 x 15 seconds of: 

Rx: Hanging L-sit
Md: Hanging Tuck/L (one leg extended, one leg tucked, 2 sets of each)
Lt: Hanging Tuck

Extra Credtis:
i) Clean & Jerks
4 x 2 reps 75 - 85%
2 x 1 rep 90%

ii) Gymnastics
EMOM 7 
2-4 Burpee Bar Muscle Ups & 6-12 Pistols Squats



02 October 2018

Tisdag

A) Handstand Walk Practice
Spend 10 minutes practicing handstand walking

B) Snatch
6 x 2 Snatch Pulls + 1 Snatch at 80%

C) WOD
3 rounds for time: (Timecap: 12 min)

Rx 
24 Kettlebell Hang Cleans 32/24kg
18 Burpees
120 Double Unders

Md
24 Kettlebell Hang Cleans 24/18kg
14 Burpees
40 Double Unders

Lt
24 Kettlebell Hang Cleans 16/12kg
10 Burpees
120 Single Unders

Extra Credits:
i) Long Conditioning
3 sets of
2:00 Row
2:00 Ski Erg
2:00 Assault Bike
2:00 Run

Rest 2 min between sets



01 October 2018

 Måndag

A) Deadlifts
4 x 1 reps 90-97.5%

B) Strict Leg Raises
4 x 5 reps

Rx: Toes to Bar 
Md: Hanging Leg Raises
Lt: Hanging Knee Raise Up, Straight Legs Down.

Increase difficulty by making descent slower.

C) WOD
5 min AMRAP x 2 sets
Rest 3 min between sets

Rx
11 Wallballs 9/6kg
9 Toes to Bar
7 Power Snatches 50/35kg

Md
11 Wallballs 9/6kg
9 Knees to Elbows
7 Power Snatches 40/30kg

Lt
11 Wallballs 9/6kg
9 Hanging Knee Raises
7 Power Snatches 30/20kg

Extra Credits
i) Front Squats
5 x 2 reps 80%

ii) Assault Bike Intervals
6 sets of
1:00 medium pace
0:45 medium hard pace
0:30 hard pace
0:45 rest



28 September 2018

 Fredag

A) Snatch + Hang Snatch
Work up to a daily max in the complex
Then perform 3 x 2 complexes at 15% lighter

B) WOD
4 rounds for time (Timecap: 12 min)

Rx
16 Chest to Bar Pullups 
16 American Kettlebell Swings 24/18kg
Rest 60 seconds

Md
16 Pullups
16 American Kettlebell Swings 20/14kg
Rest 60 seconds

Lt
24 Jumping Pullups
16 American Kettlebell Swings 16/10kg
Rest 60 seconds

C) Heavy Pushup + Renegade Row
4 x 6 reps  (1 pushups + 1 row per arm)

Extra Credits
i) Front Squats
4 x 2 reps 85%

ii) Long Conditioning
45 min Bike Ride
Long, slow distance training



27 September 2018

 Torsdag

A) Hang Clean
Work up to a daily 3RM
Then perform 2 x 3 reps at 10% lighter

B) WOD 
AMRAP 10

Rx
12 Handstand Pushups
12 Hang Squat Cleans 50/35kg

Md
6 Handstand Pushups / 24 Hand Release Pushups
12 Hang Squat Cleans 40/30kg

Lt
12 Hand Release Pushups
12 Hang Squat Cleans 30/20kg

C) Core
Partner Lying Leg Raises 
3 x AMRAP

Extra Credits
i) Split Jerks
3 x 2 reps at 85%
3 x 3 reps at 75%

ii) Rowing Intervals
30 seconds ON / 30 seconds OFF x 10 sets



26 September 2018

 Onsdag

A) Deadlifts 
4 x 6 reps at 70%

B) Station WOD
4 rounds of:

45 seconds ON, 15 second OFF for transition
1. Wallballs
2. Burpee Pullups (Chest to Bar, Chin over Bar or Jumping)
3. Assault Bike for kcal
4. Kettlebell Snatches (Rx: 24/16, Sc: 16/10)
5. Double/Single Unders

Extra Credits:
i) Handstand Walk
Spend 15 minutes practicing handstand walking.





25 September 2018

 Tisdag

A) Upper Body Strength
5 rounds
3 Strict Ring Pullups (Weighted, bodyweight or banded)
10 Double Dumbbell Pushpress, heavy
Rest 90 seconds between rounds
Incease difficulty from last monday.

B) WOD
30-20-10 reps for time: 

Rx
Toes to Bar
Overhead Squats 50/35kg

Md
Toes to Bar (15-10-5 reps)
Overhead Squats 35/25kg

Lt
Hanging Knee Raises
Overhead Squats 20/15kg

C) Core Circuit
3 rounds 
20 seconds of Hollow Rocks
20 + 20 seconds of Side Crunches per side
60 second rest

Extra Credits:
i) Long Interval Conditioining
4 sets of 
600m Run
500m Ski-Erg
Rest 2 min between sets

ii) Farmers Walk
3 Super heavy sets of 15m Carry



24 September 2018

Måndag

A) Back Squat
3 x 2 reps 80%

B) Clean and Jerk & Burpees
EMOM 7
3 Hang Cleans & Push Jerks and 3-6 Burpees

C) Partner Rowing
In pairs, perform: (Timecap: 18 min)
Rx - 5000m Row
Md - 4500m Row
Lt - 4000m Row
One rower. You may switch as often as you like.

Extra Credits:
i) Gymnastics Couplet
4 rounds for time:
2-6 Bar Muscle Ups
20-60 Double Unders

ii) Snatch
5 x 2 Muscle Snatches + 2 Snatch Balances at 60% of 1RM Snatch



21 September 2018

Fredag

A) Deadlifts
3 x 2 reps 92.5%
1 x AMRAP 92.5% 
Calculate new 1RM using Epleys Formula

B) Strict Handstand Pushups
4 x 5 reps
60 second rest between sets
Scale by using Deficit, Extra Abmats, Pike Pushups or Tempo Pushups

C) WOD 
10 min AMRAP

Rx
20 Single Dumbbell Overhead Lunges 22/16kg
10 Chest to Bar Pullups
20 Single Dumbbell Thrusters 22/16kg
10 Chest to Bar Pullups

Md
20 Single Dumbbell Overhead Lunges 18/12kg
10 Pullups
20 Single Dumbbell Thrusters 18/12kg
10 Pullups

Lt
20 Single Dumbbell Overhead Lunges 14/10kg
10 Ring Rows
20 Single Dumbbell Thrusters 14/10kg
10 Ring Rows

Extra Credits
i) Long Intervals
2 x 10 min AMRAP
15/12 kcal Assault Bike
200m Run

ii) Gymnastics Couplet
4 rounds for time
10m Handstand Walk
20 Pistol Squats



20 September 2018

 Torsdag

A) Front Squats
5 x 2 reps 80-85%

B) Heavy Pushup + Renegade Row
4 x 6 reps  (1 pushups + 1 row per arm)

C) WOD Intervals
5 min AMRAP
14/10 kcal Row
14 Push Jerks Rx: 60/40kg  Md: 45/30kg  Lt: 30/20kg

3 min rest

5 min AMRAP
14 Toes to Bar / Knees to Elbows / Hanging Knee Raises
28/21/14 Box Jump Overs

Extra Credits
i) Ring Muscle Up Practice

Rx 
30 Muscle Ups for time

Md
10 Muscle Ups for time

Lt
5 rounds, for quality
5 High Kips
5 Jump to Catch
5 Dips



19 September 2018

 Onsdag

A) Squat Snatch
Build up to a daily 4RM 

B) Snatch & Burpees
EMOM 7
1 Power Snatch
1 Hang Squat Snatch
1 Squat Snatch 
1 Overhead Squat
3-6 Lateral Burpees

C) WOD
4 rounds for time (Timecap: 11 min)

Rx
60 Double Unders
15 Wallballs 9/6kg
12 Chest to Bar Pullups

Md
30 Double Unders / 120 Single Unders
15 Wallballs 9/6kg
12 Pullups

Lt
60 Single Unders
15 Wallballs 6/4kg
12 Jumping Pullups

Extra Credits
i) Power Clean + Squat Clean from Blocks
6 x 1 complex 85% of 1RM Power Clean

ii) Conditioning
2 rounds for time
2km Run
2km Row





18 September 2018

 Tisdag

A) Deadlifts
4 x 3 reps 85-90% 

B) Chipper WOD
For time: (Timecap: 14 min)

Rx 
100 Burpees
70 High Box Step-Ups
40 Power Cleans 60/40kg

Md
100 Burpees
70 Box Step-Ups
40 Power Cleans 45/30kg

Lt
70 Burpees
70 Low Box Step-Ups
40 Power Cleans 30/20kg

C) Core Strength
Hanging Leg Raises (up to 90 degree hip angle)
4 x AMRAP
Rest 60 seconds between sets

Extra Credits
i) Back Squats
4 x 3 reps 80%



17 September 2018

Måndag

A) Handstand Walk Practice
Spend 10 minutes practicing handstand walk. Scale to hollow position wheel barrow walks.

B) Upper Body Strength
5 rounds
3 Strict Ring Pullups (Weighted, bodyweight or banded)
10 Double Dumbbell Pushpress, heavy
Rest 90 seconds between rounds

C) WOD
15 min AMRAP

Rx
30 Dumbbell Clean & Jerk 22/16kg
60 Mountain Climbers
60m Farmers Carry 24/18kg

Md
30 Dumbbell Clean & Jerk 18/12kg
45 Mountain Climbers
60m Farmers Carry 20/14kg




Lt
30 Dumbbell Clean & Jerk 14/10kg
30 Mountain Climbers
60m Farmers Carry 14/10kg

Extra Credits
i) Squat Clean & Jerk
4 x 2 reps at 75%
2 x 2 reps at 80%
2 x 2 reps at 85%

ii) Ski Erg Intervals
1:00 ON / 0:30 Rest x 10 sets



14 September 2018

 Fredag

A) 3 rounds of 
5 Strict Handstand Pushups - adjust depth accordingly
Rest 60 seconds
5 Strict Pullups - adjust weight accordingly
Rest 60 seconds

B) Squat Cleans & Pullups
EMOM x 6
3 Squat Cleans at 60% and 1 set of:
Rx Butterfly Chest to Bar Pullups
Md Kipping Chest to Bar Pullups
Lt Kipping Pullups or Jumping Chest to Bar Pullups
Aim for quality sets rather than going to failure

C) WOD
AMRAP 10

2 min of Rowing for kcal
2 min of Burpees
2 min Rest
2 min Rowing for kcal
2 min Burpees

Partner up, share rower and let one start with burpees.

Extra Credits
i) Weightlifting

Muscle Snatch
Work up to a daily 2RM

Power Snatch 4 x 2 reps at 80%

Back Squat
4 x 2 reps at 85%

ii) Conditioning
20 min AMRAP
20/15 Assault Bike for kcal
60m Sandbag Carry 20/15kg
30m Farmer Walk 2 x 32/24kg



13 September 2018

 Torsdag

A) Deadlifts 
7 x 2 reps at 85-90%

B) WOD
3 rounds for time

Rx
6 Bar Muscle Ups
8 Power Cleans 60/40kg
10 Front Rack Lunges 60/40kg

Md
2 Bar Muscle Ups or 6 Burpee Chest-to-Bar Pullups
8 Power Cleans 50/30kg
10 Front Rack Lunges 50/30kg

Lt
6 Jumping Chin-over-Bar Pullups
8 Power Cleans 30/20kg
10 Front Rack Lunges 30/20kg

C) Core
Weighted Planks
3 x 30 seconds

Extra Credits
i) Long Conditioning Intervals
1000m Row
1000m Run 
Rest 3 min
x 3 sets



12 September 2018

 Onsdag

A) Handstand Walk Practice
Spend 10 minutes practicing handstand walks. 

Scaled: Start with hollow position wheelbarrow walks and progress by having feet lifted higher, striving for an upright position.

B) Clean & Jerk Complex
Every 90 seconds x 8 sets
1 Squat Clean
3 Front Squats
1 Split Jerk
Start with 70% of 1RM C&J and increase progressivly across sets

C) WOD
2 rounds for time (Timecap: 7 min Timecap)

Rx
20m Bear Crawl
10 Kettlebell Snatches Left Arm
10 Kettlebell Shoulder-to-Overhead Left Arm
20m Bear Crawl
10 Kettlebell Snatches Right Arm
10 Kettlebell Shoulder-to-Overhead Right Arm
Kettlebell Weight: 24/16kg

Md
20m Bear Crawl
10 Kettlebell Snatches Left Arm
10 Kettlebell Shoulder-to-Overhead Left Arm
20m Bear Crawl
10 Kettlebell Snatches Right Arm
10 Kettlebell Shoulder-to-Overhead Right Arm
Kettlebell Weight: 18/12kg

10m Bear Crawl
10 Kettlebell Snatches Left Arm
10 Kettlebell Shoulder-to-Overhead Left Arm
20m Bear Crawl
10 Kettlebell Snatches Right Arm
10 Kettlebell Shoulder-to-Overhead Right Arm
Kettlebell Weight: 12/8kg

Extra Credits
i) Squat Snatch
3 x 3 reps at 75%
3 x 2 reps at 85%

ii) Gymnastics Circuit
3 rounds
5 + 5 reps of Archer Ring Pushups
5 Tempo Ring Pullups (1 second pause at top, 2 second descent)
5-10 Strict Toes to Bar
Rest as needed between exercises and rounds



11 September 2018

 Tisdag

A) Upper Body Strength

Barbell Press and Pendlay Row
4 rounds of 
6 reps per exercise, alternating between movements
Increase weights from last weeks session

B) WOD
16 min AMRAP

Rx
32 Wallballs 9/6kg
24 Toes to Bar
16 Burpee Box Jumps

Md
24 Wallballs 9/6kg
12 Toes to Bar
12 Burpee Box Jumps

Lt
16 Wallballs
16 Hanging Knee Raises
8 Burpee Box Jumps / Burpee Box Step Ups

C) Core Finisher
Medicine Ball Throw Sit-ups 
Throw to partner standing up. Ball touches floor overhead between each throw.
3 x 12 reps 

Extra Credits
i) Power Clean + Push Press
6 x 2 + 2 reps at 85% of weaker movement

ii) Short Conditioning Intervals
20 seconds ON, 20 seconds OFF x 16 sets
Alternate between
Rowing for kcal
Double Dumbbell Thrusters Rx - 18/14kg Sc - 14/10kg



10 September 2018

 Måndag

A) Deadlifts
5 x 3 reps 87.5%

B) Snatch & Handstand Pushups
EMOM 6
2 Squat Snatches at 70% and 1 unbroken set of:
Kipping Handstand Pushups
or Hand Release Pushups

C) WOD
15-12-9 reps for time of:
(Timecap: 9 min)

Rx
Squat Snatches 42.5/30kg
100 Double Unders before starting each round

Md
Squat Snatches 30/20kg
50 Double Unders before starting each round

Lt
Snatch Balance 30/20kg
25 Double Unders or 50-150 Single Unders before starting each round

Extra Credits:
i) Gymnastics WOD
10 min AMRAP
12 Pistol Squats
3 Ring Muscle Ups
10m Handstand Walk

ii) Long Conditioning Intervals
2 minutes of Assault Bike
2 minutes of Ski Erg
2 minutes of Assault Bike
2 minutes of Ski Erg
Rest 2 min 
x 3 sets



07 September 2018

Fredag

A) Deadlifts
6 x 3 reps at 85%

B) Pressing Strength Progression
5 x 3 reps of:
Strict Handstand Pushups, scaling by adding deficit or abmat. (Maximum of 1 abmat)
or
Barbell Press 

C) WOD
10 min AMRAP

Rx
5 Thrusters 60/40kg
6 Lateral Burpees
7 Chest-to-Bar Pullups

Md
5 Thrusters 50/30kg
6 Lateral Burpees
7 Chin-over-Bar Pullups

Lt
5 Thrusters 40/25kg
6 Lateral Burpees
7 Jumping Pullups

Extra Credits
i) Accessory Lower Body Strength
Bulgarian Split Squats
3 x 10 reps per leg
60 second rest between sets

Single-Leg Romanian Deadlifts
3 x 10 reps per leg
60 seconds rest between sets

ii) Core Circuit
3 sets

Swim Kicks 30 seconds
Right Side plank to star 30 seconds
Plank to Pushup 30 seconds
Left Side plank to star 30 seconds 
2 min rest



06 September 2018

 Torsdag

A) Hang Power Clean
Work up to a daily 3RM Hang Power Clean

B) Pulling Strength
Strict Pullups
5 x 5 reps, weighted, bodyweight or banded

C) WOD
4 rounds for time (Timecap: 12 min)

Rx
20 Box Jumps
12 Hang Power Cleans at 50% of 3RM
3 Wall Climbs

Md
20 Box Jumps
12 Hang Power Cleans at 50% of 3RM
2 Wall Climbs

Lt
20 Box Jumps
12 Hang Power Cleans at 50% of 3RM
1 Wall Climbs

Extra Credits
i) Bar Muscle Ups & Handstand Walk
5 sets of 
Rx
1-6 Bar Muscle Ups
10m Handstand Walk

Sc
1-6 Hip to Bar Kips
10m Hollow Wheelbarrow Walk

ii) Conditioning Intervals
Alternate between Ski Erg and Rower
45 seconds ON / 15 seconds OFF x 16 sets



05 September 2018

 Onsdag

A) Snatches
3 x 4 reps at 70%
2 x 2 reps at 80%
2 x 1 rep at 90%

B) WOD
9 min AMRAP

Rx
21 Wallballs 9/6kg
15 Power Snatches 40/30kg
9 Handstand Pushups

Md
21 Wallballs 9/6kg
15 Power Snatches 30/20kg
4 Handstand Pushups

Lt
21 Wallballs 6/4kg
15 Power Snatches 20/15kg
9 Hand Release Pushups

C) Core Strength
Dead Bug Extensions
3 x 10-15 reps per side

Extra Credits
i) Split Jerks
4 x 2 reps 85%

ii) Running & Farmer Walks
4 sets of 
1000m Run 
60m Farmer Walks 32/24kg (4 shuttles)
1 min Rest



04 September 2018

 Tisdag

A) Deadlifts
5 x 4 reps at 82.5%

B) Shoulder-to-Overhead & Toes-to-Bar
EMOM 6 
6 Shoulder-to-Overhead at 60% of 1RM + 1 Unbroken set of Toes-to-Bar, Knees to Elbows or Hanging Knee Raises

C) Rowing Intervals (Performed in pairs)
12 min AMRAP

Row for kcal

Rules:
1. One rowing machine
2. Before switch, person who will take over rower buys in with:
Rx - 4 Burpees over Rower
Sc - 2 Burpees over Rower

Extra Credits
i) Ring Muscle Up Practice
Spend 10 minutes practicing Ring Muscle Ups. 
Rx
24 reps of 
1 High Kip + 1 Muscle Up + 1 Ring Dip

Sc
5 rounds of 
5 High Kips
5 Transition Drills on low rings
3 Slow Descent Ring Dips



03 September 2018

 Måndag

A) Back Squat
3 x 4 reps, 80% of 1RM

B) Upper Body Strength

Barbell Press and Pendlay Row
4 rounds of 
6 reps per exercise, alternating between movements

C) WOD
2 rounds for time (Timecap: 14 min)

Rx
30 Chest to Bar Pullups
40 Single Arm Overhead Squats 22/16kg
100 Double Unders

Md
30 Chin Over Bar Pullups
40 Single Arm Overhead Squats 14/10kg
50 Double Unders

Lt
30 Jumping Pullups
40 Goblet Squats 22/16kg
100 Single Unders

Extra Credits
i) Weightlifting
Snatch + Snatch Balance
6 x 1 complex, 70-90%

Power Clean
5 x 3 reps at 80%

ii) Assault Bike Intervals
90 seconds ON / 30 seconds OFF x 10 sets
Aim for even kcal scores across all sets



31 August 2018

 Fredag

A) Handstand Walk Practice
Spend 10 minutes practicing handstand walks. 

Scaled: Start with hollow position wheelbarrow walks and progress by having feet lifted higher, striving for an upright position.

B) Clean & Jerk 
Work up to a daily max single

Then, 
Perform 15 reps for time at 60% (Timecap: 3 min)

C) WOD
5 rounds for time: (Timecap: 15 min)

Rx
12 Kettlebell Snatches 24/16kg
16 Single Kettlebell Thrusters 24/16kg
30 Situps

Md
12 Kettlebell Snatches 18/12kg
16 Single Kettlebell Thrusters 18/12kg
20 Situps

Lt
12 Kettlebell Snatches 12/8kg
16 Single Kettlebell Thrusters 12/8kg
10 Situps

Extra Credits

i) Weightlifting
Power Snatch 
3 x 4 reps at 70%
3 x 2 reps at 80-85%

Paused Back Squat
Work up to a daily 3RM 

ii) Assault Bike Intervals
3 min ON / 2 min OFF x 5 sets
Intensity at 90%



30 August 2018

 Torsdag

A) Upper Body Pressing Strength

5 x 3 reps of:
Strict Handstand Pushups, scaling by adding deficit or abmat. (Maximum of 1 abmat)
or
Barbell Press

B) Reverse Dragon Flags

4 x 3 reps
Each rep is performed as a 10 second descent, slow and controlled.
60 second rest between sets

C) WOD
6 x Every 2 minutes, perform
3 Power Snatches
3 Hang Squat Snatches
6 Back Rack Lunges
6 Lateral Burpees

Barbell Weight at 60-70% of 1RM Snatch

Extra Credits

i) Running Intervals
6 min ON / 2 min OFF
x 4 sets



29 August 2018

 Onsdag

A) Deadlifts
3 x 6 reps at 70%

B) WOD
25 min AMRAP

Rx
100 Double Unders
20 Dumbbell Hang Clean & Jerk 22/16kg
20 Chest to Bar Pullups
20 Wallballs 9/6kg
10 Wallball Carry Shuttle Runs

Md
40 Double Unders
20 Dumbbell Hang Clean & Jerk 18/12kg
20 Pullups
20 Wallballs 9/6kg
10 Wallball Carry Shuttle Runs

Rx
100 Single Unders
20 Dumbbell Hang Clean & Jerk 14/8kg
20 Chest to Bar Pullups
20 Wallballs 6/4kg
10 Wallball Carry Shuttle Runs

Extra Credits

i) Ring Muscle Up Practice
Spend 10 minutes practicing Ring Muscle Ups. 
Rx
20 reps of 
1 High Kip + 1 Muscle Up + 1 Ring Dip

Sc
4 rounds of 
5 High Kips
5 Transition Drills on low rings
3 Slow Descent Ring Dips

ii) Conditioning Sprints
30 seconds Row for Distance
Rest 60 seconds
30 seconds Ski for Distance
Rest 60 seconds
x 5 sets



28 August 2018

Tisdag

A) Pulling Strength 
Strict Pullups 
5 x 3 reps, 90 seconds rest between sets
Use bands or weights to scale accordingly

B) Front Squat
2 x 4 reps 80%
2 x 2 reps 85%

C) WOD
21-15-9 reps for time

Rx
Russian Kettlebell Swings 32/24kg
Toes to Bar
Handstand Pushups

Md
Russian Kettlebell Swings 24/18kg
Knees to Elbows
Handstand Pushups 7-5-3 reps 

Lt
Russian Kettlebell Swings 16/12kg
Hanging Knee Raises
Hand Release Pushups

Extra Credits

i) Push Press & Jerk
5 x 2 Push Press + 1 Split Jerk at 85-90% of 1RM Push Press



27 August 2018

 Måndag

A) Snatch
6 x 1 Hang Snatch + 1 Reverse Snatch + 1 Touch & Go Snatch at 80% of 1RM Snatch

B) WOD
In teams of 2
5 rounds each (Timecap: 18 min)
One partner works at a time. Complete 1 full round before switching.

Rx 
15 Burpees
15/12 kcal Row

Md
13 Burpees
13/10 kcal Row

Lt
11 Burpees
11/8 kcal Row

C) Core Finisher
2 rounds
30 Medicine Ball Twists
20 Cross-Over Situps
10 Jackknives

Extra Credits

i) Gymnatics
4 sets each of:
Paused Pistol Squats 3-5 reps per leg
Handstand Shoulder taps 6-8 reps per arm



ii) WOD
9 min AMRAP 
15 Deadlifts 80/55kg, 60/40kg, 40/25kg
15/12 kcal Assault Bike
15 Chest to Bar Pullups / Chin over Bar Pullups / Jumping Pullups




24 August 2018

 Fredag

A) Upper Body Pressing Strength
In a 10 minute window, build up to a:

Rx: 1RM Max Depth Strict Handstand Pushup

Sc: 1RM Barbell Press

When 1RM has been established, perform 3 reps of lighter intensity every 60 seconds for the remainder of time. 

Opt for Barbell Press if you need more than 1 abmat to perform a strict handstand pushup.

B) WOD
3 rounds for time (Timecap: 15 min)
Rx:
10 Back Squats 80/55kg
20 Toes to Bar
20 Kettlebell Snatches 24/16kg
10 Bar Facing Burpees

Md:
10 Back Squats 60/40kg
20 Knees to Elbows
20 Kettlebell Snatches 18/12kg
10 Bar Facing Burpees

Lt:
10 Back Squats 40/30kg
20 Hanging Knee Raises
20 Kettlebell Snatches 12/8kg
10 Bar Facing Burpees

C) Core & Shoulder Strength
Side Plank with Rear Delt Dumbbell Raises
4 x 8 reps per side

Extra Credits

i) Weightlifting
Power Snatch + Snatch 
5 x 2 + 1 reps at 80% 

Clean & Jerk
5 x 1 + 3 reps at 80%

ii) Accessory Gymnastics
Single Arm Hang (Scale up by doing Tuck Hang or L-Sit Hang)
4 x Max Time (5-10 seconds)

Handstand Plate Step-up
4 x 5-15 reps (Up & Down)



23 August 2018

 Torsdag

A) Deadlifts
4 x 3 reps at 80%
1 x AMRAP at 80%
Calculate new 1RM

B) Core Strength
Hanging Leg Raises
3 x 6 - 10 reps
Use ankle weights to increase difficulty

C) WOD
In teams of 2
12 min AMRAP
Rowing for distance

Every 3 minutes, complete 20 reps of:
Synchronized Overhead Kettlebell Lunges

Rx: 24/16kg
Md: 18/12kg
Lt: 12/8kg

Extra Credits
i) Running Intervals
3 rounds of 
8 min efforts, running for distance

Rest 2 minutes between rounds

ii) Bar Muscle Ups
Rx: 20 Bar Muscle Ups for time
Sc: Spend 10 minutes practicing Hip-to-Bar Kips and Banded Bar Muscle Ups



22 August 2018

 Onsdag

A) Weighted Pullup
In a 10 minute window, build up to a 1RM Weighted Pullup. 

When 1RM has been established, perform 3 reps of lighter intensity every 60 seconds for the remainder of time. 

B) Clean Complex
EMOM 6
1 Hang Power Clean
1 Touch & Go Power Clean
1 Hang Squat Clean
1 Touch & Go Squat Clean

Use a heavy barbell, from 80% of 1RM Power Clean and heavier

C) WOD
8 min AMRAP

Rx
75 Double Unders
25 American Kettlebell Swings 24/16kg

Md
25 Double Unders



25 American Kettlebell Swings 18/12kg

Lt
75 Single Unders
25 American Kettlebell Swings 12/8kg

Extra Credits

i) Snatch Complex
5 sets of 
1 Muscle Snatch
2 Power Snatch
3 Squat Snatch

Use 50% of 1RM Squat Snatch
Rest as needed between sets

ii) Speed Sled Push
EMOM x 10
10m Sled Push with a medium-light load
Go as fast as possible



21 August 2018

 Tisdag

A) Handstand Walk Practice
Spend 10 minutes practicing handstand walks. 

Scaled: Start with hollow position wheelbarrow walks and progress by having feet lifted higher, striving for an upright position.

B) Snatch & Burpees
EMOM 8
4 Lateral Burpees & 2 Squat Snatches at 70% of 1RM 

C) WOD
Every 4 min for 12 min, perform 1 round of:

Rx
32 Wallballs 9/6kg
20 Chest to Bar Pullups

Md
26 Wallballs 9/6kg
20 Chin over Bar Pullups

Lt
20 Wallballs 6/4kg
20 Jumping Pullups

Extra Credits
i) Front Squat
3 x 3 reps 80-85%

ii) Ski Erg Intervals
30s ON / 30s OFF x 12 sets



20 August 2018

Måndag

A) Deadlift
5 x 4 reps at 77.5%

B) Upper Body Strength
3 sets of
10 reps of Single Arm Dumbbell/Kettlebell Press per arm
Rest 60 seconds between sets

3 sets of 
10 reps of Single Arm Dumbbell/Kettlebell Row per arm
Rest 60 seconds between sets

C) WOD
21-15-9 reps of:

Rx
High Box Jumps
Push Presses 50/35kg

Md
Box Jumps
Push Presses 40/30kg

Lt
Box Step Ups
Push Presses 30/20kg

Extra Credits

i) Strict Ring Muscle Ups

Reverse Strict Ring Muscle Ups
5 x 4 reps, 6 second descent

ii) Assault Bike & Farmer Walks
4 rounds for time
50/40 kcal Assault Bike
60m (4 shuttles) Farmer Walks 24/16kg



17 August 2018

 Fredag

A) Deadlifts
4 x 5 reps at 75%

B) Dumbbell Bench Press on Pilates Ball
5 x 12 reps
60 second rest between sets

C) WOD
6 min AMRAP

Rx
21 Double Kettlebell Thrusters 20/14kg
15 Burpee Chest to Bar Pullups
9 Shuttle Runs

Md
21 Double Kettlebell Thrusters 16/10kg
15 Burpee Chin over Bar Pullups
9 Shuttle Runs

Lt
21 Double Kettlebell Thrusters 12/8kg
15 Burpee Jumping Pullups
9 Shuttle Runs

Extra Credits
i) Gymnastic Sprints
3 rounds for time

8 Bar Muscle Ups
12 Handstand Pushups
16 Pistols
Rest 3:00 between rounds

ii) Rowing Intervals
0:30 ON / 0:30 OFF x 10 sets



16 August 2018

Torsdag

A) Front Squat
6 x 3 reps at 75-85%
 
B) Core Strength
Box Supported L-Sit Hold / Weighted / Tuck
4 x 20s Hold 

C) WOD 
4 rounds for time

Rx
16 Toes to Bar
12 Cleans 60/40kg
8 Shoulder to Overhead 60/40kg

Md
8 Toes to Bar
12 Cleans 42.5/30kg
8 Shoulder to Overhead 42.5/30kg

Lt
16 Hanging Knee Raises
12 Cleans 30/20kg
8 Shoulder to Overhead 30/20kg

Extra Credits

A) Handstand Walk Practice
Spend 10 minutes practicing walking on hands. If proficient, be creative a practice obstacle courses. If needed to scale, have a partner lifting your feet from a hollow pushups position and walk like a wheelbarrow. 

B) Run & Bike
2 rounds for time
2000m Run
2 miles Assault Bike



15 August 2018

 Onsdag

A) Push & Core Strength
5 rounds of:

5 reps Strict Handstand Pushups
Use appropriate deficit or scaling to train strength
Deficit HSPU, HSPU with pillow, Negative HSPU, Pike Pushups, Handstand Hold (30 seconds)

10 reps Strict Hanging Leg Raises
Use ankle weights for added intensity. Scale to Hanging Knee Raises

B) Upper Body Strength

Tempo Push Ups. 3 second descent and 1 second pause in bottom position.
3 x 6 reps

Tempo Ring Rows. 3 second descent and 1 second pause in top of pull.
3 x 6 reps

C) Rowing & Wallball Intervals
0:40 ON / 0:20 OFF x 14 sets
Alternating between
Row for calories
Wallballs 9/6kg

Extra Credits

i) Weightlifting
Reverse Snatch
5 x 2 reps at 80%

Split Jerk
4 x 2 reps at 80%
2 x 1 rep at 90%



14 August 2018

 Tisdag

A) Deadlifts
4 x 6 reps at 72.5% of 1RM

B) Dumbbell Walking Lunges
4 sets of 16 steps carrying medium-heavy dumbbell
Rest 60 seconds between sets

C) WOD
14 min AMRAP

Rx
7 Burpees
7 Chest to Bar Pullups
7 Overhead Squats 50/35kg

Md
7 Burpees
7 Chin Over Bar Pullups
7 Overhead Squats 30/20kg

Lt
7 Burpees
7 Jumping Pullups
7 Overhead Squats 20/15kg or 7 Front Squats 30/20kg

Extra Credits

i) Speed Sled Push
EMOM x 10
10m Sled Push with a medium-light load
Go as fast as possible

ii) Assault Bike Intervals
1:00 ON / 0:30 OFF
2:00 ON / 1:00 OFF
3:00 ON / 1:30 OFF
4:00 ON / 2:00 OFF
5:00 ON / 2:30 OFF




13 August 2018

 Måndag

A) Power Snatch + Snatch
EMOM x 12
Perform 1 + 1 reps, starting at 70% and increasing load every 3 sets

B) Reverse Dragon Flags

3 x 3 reps
Each rep is performed as a 10 second descent, slow and controlled.
60 second rest between sets

C) WOD
2 rounds for time: (Timecap: 12 min)

Rx
120 Double Unders
40 Dumbbell Hang Clean & Jerk 22/16kg

Md
60 Double Unders / 240 Single Unders
40 Dumbbell Hang Clean & Jerk 18/12kg

Lt
30 Double Unders / 120 Single Unders
40 Dumbbell Hang Clean & Jerk 14/8kg

Extra Credits

i) Clean & Jerk Complex
6 x 1 Clean + 1 Hang Clean + 1 Front Squat at 80% of 1RM Clean

ii) Reverse Strict Ring Muscle Ups
5 x 3 reps, 10 second descent



10 August 2018

 Fredag

A) Snatch Complex 
EMOM 10
2 Snatch Deadlifts
2 Snatches
2 Overhead Squats
Start at 60% of 1RM Snatch, increase weights progressively through-out EMOM

B) Pressing & Core Strength
5 rounds of:
5 reps of Double Kettlebell Z-Press
Use heavy load

10 rotations each way of Stir-the-Pot

Rest as needed between rounds

C) Rowing 
In pairs, perform:

5000m Row for time
One rows at a time
Switch as often as desired

Extra Credits
i) Ring Muscle Ups

Rx
EMOM 6 
3-6 reps of Ring Muscle Ups 

Sc
3 minutes of Transition Drill Practice
3 minutes of Ring Kip Practice
3 minutes of Jump to Catch Practice

ii) Front Squat + Jerk
5 x 1 + 2 reps at 80%



09 August 2018

 Torsdag

A) Handstand Walk Practice
Spend 10 minutes practicing walking on hands

B) Deadlifts
5 x 5 reps at 72.5%

C) WOD
6 rounds of:
In a 2:00 window, perform
10 Strict Pullups, scale to weighted or banded depending on  proficiency
30 Walking Lunges
AMRAP Double Unders or Single Unders
Rest 1:00 between rounds 

Extra Credits
i) Clean Complex
EMOM 12
1 Squat Clean + 2 Low Hang Squat Cleans
Start at 60% of 1RM and and increase weight every 3 minutes

ii) WOD
14 min AMRAP 
14 Handstand Pushups
28 Box Jump Overs
14 kcal Assault Bike 



08 August 2018

 Onsdag

A) Paused Back Squats 
4 x 3 reps at 70-75% of 1RM Back Squat
Pause 2 full seconds in bottom position

C) WOD 
21-15-9 reps for time:

Rx
Hang Power Snatches (50/30kg)
Lateral Burpees

Md
Hang Power Snatches (40/25kg)
Lateral Burpees

Lt
Hang Power Snatches (30/20kg)
Burpees

Extra Credits

i) Power Clean + Push Jerk
Build up to a daily 3RM

ii) Rowing
42,195m Row for time

Just kidding, 
90 seconds ON, 60 seconds OFF x 6 sets





07 August 2018

 Tisdag

A) Split Jerks with 1 second pause in dip
5 x 2 reps at 80% of 1RM Jerk

B) Bent Over Barbell Rows
5 x 5 reps, starting each repetition from floor

C) WOD
In a 10:00 window

Run 1 Lap around Solna C

In remainder of time, perform AMRAP of:

Rx
15 Toes to Bar
15 Wallballs 9/6kg

Md
15 Knees to Elbows
10 Wallballs 9/6kg

Lt
15 Hanging Knee Raises
10 Wallballs 6/4kg

Extra Credits

i) Seated Rope Pulls
10 rounds:
15m Rope Pull
Push Sled back to start



06 August 2018

 Måndag

A) Deadlift
4 x 6 reps at 70%

B) Push & Core Strength
5 rounds of:

5 reps Strict Handstand Pushups
Use appropriate deficit or scaling to train strength
Deficit HSPU, HSPU with pillow, Negative HSPU, Pike Pushups, Handstand Hold (30 seconds)

10 reps Strict Hanging Leg Raises
Use ankle weights for added intensity. Scale to Hanging Knee Raises

C) WOD 
3 rounds for time (Timecap: 10 min)

Rx
15 American Kettlebell Swings 24/16kg
15 Goblet Squats 24/16kg
5 Bar Muscle Ups

Md
15 American Kettlebell Swings 18/12kg
15 Goblet Squats 18/12kg
10 Chest to Bar Pullups

Lt
15 American Kettlebell Swings 14/10kg
15 Goblet Squats 14/10kg
5 Pullups OR 15 Jumping Pullups

Extra Credits
i) Long Ski Erg Intervals
2000m x 3 sets
Rest 2 min between rounds

ii) Single Leg Deadlifts
Holding two kettlebell, perform:
3 x 10 reps per leg
Rest 60 seconds between sets



03 August 2018

 Fredag

A) Upper Body Pulling Strength

Strict Pullups, Supinated Grip
3 x 5 reps, heavy
Weighted, bodyweight or banded depending on proficiency

Dumbbell Rows
3 x 10 reps per side

B) Reverse Dragon Flags
3 x 3 reps
Each rep is performed as a 10 second descent, slow and controlled.
60 second rest between sets

C) WOD
2 x 6 min AMRAP
Rest 4 min between 
Half of group starts with C1, other half starts with C2.

C1) 6 min AMRAP

Rx 
8 Squat Clean Thrusters 50/35kg
15/12 Row (Calories)

Md
8 Squat Clean Thrusters 42.5/30kg
12/10 Row (Calories)

Lt
8 Squat Clean Thrusters 30/20kg
10/8 Row (Calories)

C2) 6 min AMRAP

Rx 
8 Ground-to-Overhead 50/35kg
15 Burpees

Md
8 Ground-to-Overhead 42.5/30kg
12 Burpees

Lt
8 Ground-to-Overhead 30/20kg
10 Burpees

Extra Credits
i) Weightlifting

Hang Squat Clean 
5 x 2 reps at 80%

Back Squat
3 x 4 reps at 75%

ii) Ring Muscle Ups

Rx
EMOM 8
3-5 Ring Muscle Ups

Sc
3 Rounds, for quality
3-8 Ring Dips
3-8 Ring Kips
3-8 Transition Drill reps



02 August 2018

 Torsdag

A) Deadlift
Work up to a daily 1RM Deadlift
This is a baseline test for an upcoming deadlift strength cycle.

B) WOD 
Every 2 minutes x 6 sets, perform

Rx 
8 Toes to Bar
8 Front Rack Reverse Lunges with 2 Kettlebells 24/16kg
8 Toes to Bar
8 Front Rack Reverse Lunges with 2 Kettlebells 24/16kg

Md
4 Toes to Bar
8 Front Rack Reverse Lunges with 2 Kettlebells 18/12kg
4 Toes to Bar
8 Front Rack Reverse Lunges with 2 Kettlebells 18/12kg

Lt
8 Hanging Knee Raises
8 Front Rack Reverse Lunges with 2 Kettlebells 12/8kg
8 Hanging Knee Raises
8 Front Rack Reverse Lunges with 2 Kettlebells 12/8kg

C) Core Finisher
Side Plank with Rear Delt Flies
3 x 10 reps per side

Stir-the-Pot
3 x 10 rotations each way

Extra Credits
i) Assault Bike Intervals
3 min ON, 2 min OFF x 6
First and last intervals performed at 70%
Interval 2 - 5 performed at 90% of max pace



01 August 2018

Onsdag

A) Clean
Barbell at 60% of 1RM Clean
Transition to following EMOM without pause.

EMOM 2
3 Squat Cleans

EMOM 2
2 Squat Cleans + 1 Front Squat

EMOM 2 
1 Squat Clean + 2 Front Squats

EMOM 2
3 Front Squats

B) Turkish Get-up
Spend 10 minutes practicing and working up to a 1RM Turkish Get-Up

C) WOD 
8 min AMRAP

Rx
40 Wallballs
30 Chest to Bar Pullups
20 Kettlebell Snatches 28/20kg

Md
30 Wallballs
30 Pullups
20 Kettlebell Snatches 20/14kg

Lt
20 Wallballs
30 Jumping Pullups
20 Kettlebell Snatches 16/10kg

Extra Credits

i) Snatch
Power Snatch from blocks, above knee cap + Snatch Grip Push Press from behind the neck
5 x 3 + 3 reps at 60% of 1RM Snatch

ii) Conditioning
2 rounds for time
2000m Run
1250 Ski-Erg



31 July 2018

 Tisdag

A) Upper Body Pushing

Strict Press
3 x 5 reps 75%

Pushups 
3 x 15 reps, use weights if needed to scale up

B) Core Strength
Box Supported Tuck, L-sit or Weighted L-sit
4 x 20 seconds
Rest 60 seconds between sets 

C) Team WOD  (Teams of 2)

15 min AMRAP
12/10/8 Row (Calories)
6 Burpees over rower (Rx & Md jump over, Lt step over)

One person works at a time. Complete 1 full round before swithcing.

Extra Credits
i) WOD
5 rounds for time
16 - 30 Pistol Squats / Bulgarian Split Squats
5 - 15 Handstand Pushups
5 Power Clean + 5 Hang Cleans at 30% of 1RM



30 July 2018

 Måndag

A) Deadlift
4 x 6 reps at 70%

B) WOD
3 rounds for time

Rx
100 Double Unders
15 Hang Snatches 60/40kg
1 Fountain Run

Md
40 Double Unders
15 Hang Snatches 40/30kg
1 Fountain Run

Lt
100 Single Unders
15 Hang Snatches 20/15kg
1 Fountain Run

C) Core Finisher
2 rounds of 
1 min Alternating Lying Leg Raises
1 min Plank
1 min rest

Extra Credits
i) Weightlifting

Snatch 
3 x 4 reps at 75%
3 x 2 reps at 85%

Jerks
3 x 3 reps at 75%
5 x 1 rep at 80-90%

ii) Gymnastics
EMOM 12, rotating through
1. 6 Burpee High Box Jumps
2. 3 - 6 Bar Muscle Ups
3. 3 - 15 Handstand Pushups
4. 3 - 15 Chest to Bar Pullups



27 July 2018

 Fredag

A) Split Jerk Training
2 x 6 reps of Split Stance Barbell Press at 40% of 1RM Jerk
2 x 4 reps of Push Press at 60% of 1RM Jerk
4 x 2 reps of Split Jerks at 80-90% of 1RM Jerk

B) Core Strength
Straight Leg Strict Toes-to-Bar / Hanging Leg Raises
3 x AMRAP
Rest 90 seconds between sets

C) WOD
5 rounds for time (Timecap: 14 min)

Rx
60 Double Unders
12 Kettlebell Swings 32/24kg
12 Kettlebell Push Press 32/24kg

Md
30 Double Unders
12 Kettlebell Swings 24/16kg
12 Kettlebell Push Press 24/16kg

Lt
60-120 Single Unders, depending on proficiency
12 Kettlebell Swings 16/10kg
12 Kettlebell Push Press 16/10kg

Extra Credits
i) Deadlifts
Work up to a daily 5RM

ii) Rowing Intervals
5 rounds of 
80/55 kcal Row
Rest 2:00 between rounds



26 July 2018

 Torsdag

A) Squat Snatch
6 x 2 reps at 75-85%

B) WOD
For time (Timecap: 10 min)

Rx
16 Power Snatches
16 Burpees
16 Hang Squat Snatches
16 Burpees
16 Overhead Squats
16 Burpees
Barbell: 60/40kg

Md
16 Power Snatches
13 Burpees
16 Hang Squat Snatches
13 Burpees
16 Overhead Squats
13 Burpees
Barbell 42.5/30kg

Lt
16 Power Snatches
10 Burpees
16 Hang Squat Snatches
10 Burpees
16 Overhead Squats
10 Burpees
Barbell: 30/20kg

C) Accessory Strength
Strict Ring Rows, 2 second descent 3 x 8 reps

Dumbbell Pilates Ball Press, 2 second descent 3 x 8 reps

Extra Credits

i) Upper Body Strength
Strict Ring Pullups 
5 x 5 reps
Weighted, bodyweight or band-assisted

ii) Long Intervals
10 min AMRAP x 3 sets
Alternate between 
18 kcal Assault Bike
12 kcal Ski Erg
3 min rest between sets
Maintain steady state across all sets



25 July 2018

 Onsdag

 
A) Back Squat
3 x 5 reps at 75%
 
B) Reverse Dragon Flags
3 x 3 reps
Each rep is performed as a 10 second descent, slow and controlled.
60 second rest between sets
 
C) WOD Intervals
3 x 4 min AMRAP
 
Rx 
24 Toes to Bar
12 Double Kettlebell Box Step Overs 24/16kg
AMRAP Row for calories for remainder of interval
 
Md
12 Toes to Bar
12 Double Kettlebell Box Step Overs 16/12kg
AMRAP Row for calories for remainder of interval
 
Lt
24 Hanging Knee Raises
12 Double Kettlebell Box Step Overs 12/8kg
AMRAP Row for calories for remainder of interval

Box heights are not determined, use a medium high box that can be stepped upon and down from without risk of injury.

Extra Credits:

i) Weightlifting
Power Clean + Squat Clean
5 x 1 + 1 reps at 85% of 1RM Power Clean

Push Press
5 x 3 reps at 80%

 



24 July 2018

 Tisdag

 
A) Reverse Deadlifts from Deficit
4 x 3 reps at 70% of 1RM Deadlift
 
Stand on a 5cm riser
 
B) WOD
20 min AMRAP
 
Rx
1 Fountain Run
15 Double KB Thrusters 24/16kg
15 Chest to Bar Pullups
 
Md
1 Fountain Run
15 Double KB Thrusters 18/12kg
15 Chin over bar Pullups
 
Lt
1 Fountain Run
15 Double KB Thrusters 12/8kg
15 Jumping Pullups
 
Extra Credits
i) Gymnastics Couplet
9-7-5 reps of
Bar Muscle Ups
Deficit Handstand Pushups
 
ii) Static Strength 
3 rounds of 
30 seconds Weighted Planks
30 seconds GHD Back Extension Hold
Rest 60 seconds 
 



23 July 2018

 Måndag

 
A) Upper Body Strength
 
3 rounds of 
 
Z-Press 
5 reps at 75%
 
Strict Pullups (Weighted, bodyweight or banded) 
5 reps
 
Box Supported Tuck, L-sit or Weighted L-sit
20 seconds
 
Rotate through the 3 exercises, rest 60 seconds between efforts.
 
B) WOD
For time (Timecap: 10 min) 
 
Rx
27 Lateral Burpees
21 Power Cleans 50/35kg
21 Lateral Burpees
15 Power Cleans 70/50kg
15 Lateral Burpees
9 Power Cleans 90/65kg
9 Lateral Burpees
 
Md
21 Lateral Burpees
21 Power Cleans 40/30kg
18 Lateral Burpees
15 Power Cleans 55/40kg
15 Lateral Burpees
9 Power Cleans 70/50kg
 
Lt
21 Lateral Burpees 
21 Power Cleans 30/20kg
15 Lateral Burpees
15 Power Cleans 40/30kg
9 Lateral Burpees
9 Power Cleans 50/35kg
 
Extra Credits 
i) Snatch Ladder
Starting at 60% of 1RM Snatch, perform 3 Squat Snatches Every minute for 2 minutes before adding 5/2.5kg and performing 2 more rounds.
 
Follow the same ladder pattern until 2 rounds of heavy Snatches have been conpleted. 
 
ii) Swimming Intervals
400m Warm-up, slow, steady pace
10 x 50m Swim, fast pace 
400m Cooldown, slow, steady pace
 



20 July 2018

 Fredag

A) Deadlift
2 x 5 reps at 75%
1 x 5 reps at 80%
1 x 5 reps at 85%

B) WOD
4 rounds for time (Timecap: 12 minutes)

Rx
30 Box Jump Overs
12 Power Snatches 60/40kg

Md
25 Box Jump Overs
12 Power Snatches 42.5/30kg

Lt
20 Box Step Overs
12 Power Snatches 30/20kg

C) Core Finisher
1 round for quality
50 Medicine Ball Twists
50 Leg Raises
50 Side Plank Dips
Partition reps anyhow

Extra Credits
i) Thrusters & Double Unders
Every 2 minutes, perform:
3 Squat Clean Thrusters at 75% of 1RM
10-50 Double Unders
x 8 sets

ii) Running
5km Run
Keep a pace around 90% of max time



19 July 2018

 Torsdag

A) Single Arm Dumbbell Push Press
5 x 5 reps per arm, use heavy weights, use heavier dumbbells performed last week 

B) Strict Pullups 
EMOM 9
5 reps of
Rx: Strict Weighted Pullups
Md: Strict Bodyweight Pullups
Lt: Strict Banded Pullups

C) WOD
AMRAP 10 minutes
1 Run around Solna C
In remaining time, perform AMRAP of

Rx: Burpee Bar Muscle Ups
Md: Burpee Chest to Bar Pullups
Lt: Burpee Jumping Pullups

Extra Credits
i) Heavy Box Step Ups
4 x 4 reps per side
Use a box at knee height

ii) Conditioning Intervals
4 rounds of
1.6km Assault Bike
800m Row
500m Ski Erg
Rest 3 min between rounds



18 July 2018

 Onsdag

A) Snatch Technique
1 Muscle Snatch + 1 Overhead Squat
4 x 4 complexes at 50% of 1RM Snatch

B) Squat Snatch
5 x 2 reps at 80-85%

C) WOD
1 round for time (Timecap: 10 minutes)

Rx
30 Double Kettlebell Hang Cleans 24/16kg
60 Hand Release Pushups
120 Double Unders
60 Situps
30 Double Kettlebell Shoulder to Overhead 24/16kg

Md
30 Double Kettlebell Hang Cleans 18/12kg
45 Hand Release Pushups
60 Double Unders
45 Situps
30 Double Kettlebell Shoulder to Overhead 18/12kg

Lt
30 Double Kettlebell Hang Cleans 12/8kg
30 Hand Release Pushups
120 Single Unders
30 Situps
30 Double Kettlebell Shoulder to Overhead 12/8kg

Extra Credits
i) Deadlifts
4 x 4 reps at 80%



17 July 2018

Tisdag

A) Back Squat
5 x 2 reps 85%

B) Accessory Strength

Dumbbell Rows
3 x 8 reps per side

Reverse Lunges
3 x 6 reps per side

C) WOD

Buy in / Buy out: 500m Row
Split up class in 2 groups
1 group buys in with 500m Row, other group buys out with 500m Row

Rx
25-20-15
Toes to Bar
Double Kettlebell Front Squats 24/16kg

Md
25-20-15
Knees to Elbows
Double Kettlebell Front Squats 18/12kg

Lt
25-20-15
Hanging Knee Raises
Double Kettlebell Front Squats 12/8kg

Extra Credits
i) WOD
AMRAP 7 
3-7 Handstand Pushups
14 Kettlebell Snatches, medium weight

ii) Strongman Conditioning
4 rounds
300m Run
15m Rope Pull
15m Sled Push
30m Farmers Carry
15 Rope Pull
15m Sled Push

Rest 2 min between rounds



16 July 2018

 Måndag

A) Clean & Jerk Complex
EMOM 10
1 Squat Clean 
1 Hang Clean
1 Split Jerk
1 Front Squat
1 Split Jerk
Start at 60% of 1RM C&J and work up to 85% through-out.

B) Gymnastics Strength

3 x 20 seconds of Hanging L-Sit or Tuck Hang
Rest 40 seconds between sets

3 x AMRAP Strict Handstand Pushups
Rest 90 seconds between sets
Scale to Pike Pushups or Regular Pushups

C) WOD "Baby Kelly"
5 rounds for time (Timecap: 20 min)

Rx 
20 Wallballs 9/6kg
20 Box Jumps
1 Fountain Run

Md
15 Wallballs 9/6kg
15 Box Jumps
1 Fountain Run

Lt
10 Wallballs 9/6kg
10 Box Jumps
1 Fountain Run

Extra Credits
i) Clean Deadlift from Deficit
Work up to a daily 5RM
Stand on a 4cm riser, chest has to stay upright through-out movement

ii) Upper Body Accessory Strength
5 rounds of 
15m Bent Over Rope Pull, medium weight
15 Cannonball Presses, medium weight
60 seconds rest between sets



13 July 2018

 Fredag

A) Handstand Walk Practice
Spend 10 minutes practicing handstand walking, or an appropriate scaling of handstand holds.

B) Clean + Front Squat + Jerk
5 x 1 + 3 + 1 reps at 80% of 1RM Clean & Jerk

C) WOD
3 rounds for time (Timecap: 15 min)

Rx
20 Toes to Bar
1 Fountain Run
20 Kettlebell Snatches 24/16kg

Md
20 Knees to Elbows
1 Fountain Run
20 Kettlebell Snatches 18/12kg

Lt
20 Hanging Knee Raises
1 Fountain Run
20 Kettlebell Snatches 14/8kg




Extra Credits
i) Gymnastics
5 sets of
12 Chest to Bar Pullups
18 Pistols Squats
Rest 90 seconds

ii) Conditioning Intervals
6 sets of 
24/16 kcal Assault Bike
18/12 kcal Ski Erg
Rest 60 seconds



12 July 2018

 Torsdag

A) Strict Pullups 
EMOM 8 
5 reps of
Rx: Strict Weighted Pullups
Md: Strict Bodyweight Pullups
Lt: Strict Banded Pullups

B) Deadlift and Jumping
Perform 4 supersets of 
3 Deadlifts at 85% of 1RM
3 Max Distance Broad Jumps
Rest as needed between sets

C) Conditioning Intervals
40 seconds ON / 20 seconds OFF x 14 sets
Alternating between
1. Rowing for distance
2. Burpee Box Jumps

Extra Credits
i) Power Snatch from Blocks 5 x 3 reps at 75%

ii) Farmer Walks 
3 sets of 15 m walk, really heavy weights!



11 July 2018

 Onsdag

A) Single Arm Dumbbell Push Press
5 x 5 reps per arm, use heavy weights

B) Strict Toes to Bar / Hanging Leg Raise / Hanging Knee Raise
4 x AMRAP
Rest 90 seconds between sets

C) WOD
4 rounds for time (Timecap: 15 min)

Rx
15 Handstand Pushups
15 Snatches 40/30kg
15 Back Squats 40/30kg

Md
5 Handstand Pushups
15 Snatches 30/20kg
15 Back Squats 30/20kg

Lt
15 Hand Release Pushups
15 Snatches 20/15kg
15 Back Squats 20/15kg

Extra Credits
i) Weightlifting
Split Jerks
4 x 3 reps at 80%
2 x 2 reps at 85%

Front Squat
3 x 3 reps at 85%

ii) Core Strength
3 rounds for quality
20 GHD Situps
20 Deadbug Extensions




10 July 2018

 Tisdag

A) Snatch Complex
3 sets of 1 Muscle Snatch + 1 Power Snatch + 1 Squat Snatch at 60% of 1RM Snatch
3 sets of 1 Power Snatch + 1 Squat Snatch at 75% of 1RM Snatch
3 sets of 1 Squat Snatch at 90% of 1RM Snatch

B) WOD
25 min AMRAP

Rx
9 Deadlifts 90/60kg
9 Lateral Burpees
9 Pullups

Md
9 Deadlifts 70/45kg
7 Lateral Burpees
5 Pullups

Lt
9 Deadlifts 50/30kg
5 Lateral Burpees
9 Jumping Pullups

Extra Credits
i) Gymnastics
Plank in Ring Push-Up Position
4 x 15-30s 

Wall-Facing Handstand Hold
4 x 15-30s

ii) Accessory Strength
Romanian Deadlifts 
3 x 8 reps at 50% of 1RM Deadlift

Dumbbell Lunges
3 x 8 + 8 reps, medium heavy weight



09 July 2018

 Måndag

A) Back Squat
5 x 3 reps at 80%

B) Dumbbell Complex

4 rounds, use weights from last week or as heavy weights as possible.
With 2 dumbbells, perform an unbroken complex of:
6 Reverse Lunges
6 Power Cleans
6 Front Squats
6 Push Presses
Rest 60 seconds between rounds

C) WOD
AMRAP 10

Rx
5 Bar Muscle Ups
10 Jackknives
20 Cross-Over Situps

Md
5 Chest to Bar Pull Ups
10 Jackknives
20 Cross-Over Situps

Lt
5 Pullups / 10 Jumping Pullups
10 Situps
20 Cross-Over Situps

Extra Credits

i) Power Clean 
3 x 2 reps at 75%
2 x 2 reps at 85%
1 x 2 reps at 90%

ii) Long Distance Conditioning
For time
2.5km Run
150/120 kcal Row
120/90 kcal Bike



06 July 2018

 Fredag

A) Squat Snatches
EMOM 10
Perform 3 reps with 2s pause in catch, use 70% of 1RM

B) WOD
For time (Timecap: 12 minutes)

Rx
100 Pullups
100 Burpees 

Md
60 Pullups
80 Burpees

Lt
100 Jumping Pullups
60 Burpees

C) Core Strength
Rear Delt Flies in Sideplank Position, using a light dumbbell
3 x 12 reps per side

Extra Credits

i) Weightlifting

Snatch Pulls
3 x 5 reps at 105% of 1RM Snatch

Front Squats
3 x 3 reps at 80-85%

ii) Conditioning Intervals
3 rounds of:
1500m Row
1000m Ski Erg
3 min rest between rounds



05 July 2018

 Torsdag

A) Deficit Deadlifts, standing on 4cm riser
4 x 4 reps at 70-75%

B) WOD
8 rounds for time: (Timecap: 10 min)

Rx
25 Double Unders
4 Squat Clean Thrusters 60/40kg

Md
10 Double Unders
4 Squat Clean Thrusters 42.5/30kg

Lt
25 Double Unders
4 Squat Clean Thrusters 30/20kg

C) Upperbody Strength
Perform all repetitions in a tempo manner; 1 second hold, 3 second eccentric, fast concentric.
3 sets of 6 reps Barbell Rows
3 sets of 6 reps Weighted or Bodyweight Push-Ups

Extra Credits

i) Weighted Planks
4 x 30 second Holds, heavy weight

ii) Strict Ring Pullups
Work up to a daily 3RM using weights
Then perform 3 x 3 reps at 85% of 3RM



04 July 2018

 Onsdag

A) Power Snatch
Work up to a daily 3RM
Then perform 3 x 3 reps at 85% of 3RM

B) Dumbbell Complex

4 rounds, use weights from last week or as heavy weights as possible.
With 2 dumbbells, perform an unbroken complex of:
6 Reverse Lunges
6 Power Cleans
6 Front Squats
6 Push Presses
Rest 75 seconds between rounds

C) WOD
4 rounds for time: (Timecap: 12 min)

Rx
20 Wallballs 9/6kg
20 Kettlebell Snatches 24/16kg

Md
14 Wallballs 9/6kg
20 Kettlebell Snatches 18/12kg

Lt
14 Wallballs 6/4kg
20 Kettlebell Snatches 12/8kg

Extra Credits

i) Conditioning WOD

In a 3 minute window, perform:
16 Dumbbell Snatches
12 Burpees over Dumbbell 22/16kg
AMRAP Row for Calories
Rest 2 min before starting a new round.
x 4 rounds

ii) WOD
7-5-3-1 reps of:
Ring Muscle Ups (Sc: Ring Dips+Ring Pullups)
Power Cleans 90/60kg (Sc: 60/40kg)



03 July 2018

 Tisdag

A) Clean Complex
Work up to a heavy set of 
Power Clean + Hang Squat Clean + Touch & Go Squat Clean

B) WOD
AMRAP 12

Rx 
12 Toes to Bar
6 Snatches 42.5/30kg
6 Overhead Lunges 42.5/30kg

Md
6 Toes to Bar
6 Snatches 30/20kg
6 Overhead Lunges 30/20kg

Lt
12 Hanging Knee Raises
6 Snatches 20/15kg
6 Overhead / Front Rack Lunges 20/15kg

C) Core Strength
Stir-the-Pot 
4 x 10 rotations each way

Extra Credits

i) Weightlifting

Split Jerks
4 x 2 reps at 85%

Jerk Dips 
3 x 3 reps at 110% of 1RM Jerk

ii) WOD
5 rounds of:
30m Sled Push, medium weight
10 GHD Sit-Ups



02 July 2018

 Måndag

A) Push Press
5 x 3 reps at 85%

B) Strict Press
3 x 5 reps at 75%

C) WOD
"Helen" 
3 rounds for time (Timecap: 10 minutes)

Rx
1 Fountain Run
21 American Kettlebell Swings 32/20kg
12 Chest-To-Bar Pullups

Md
1 Fountain Run
21 American Kettlebell Swings 24/16kg
12 Chin-over-Bar Pullups

Lt
1 Fountain Run
21 American Kettlebell Swings 16/10kg
12 Jumping Pullups

Extra Credits

i) Assault Bike

35 seconds ON, 25 seconds OFF x 12 sets 

ii) Weightlifting

Muscle Snatch 3 x 3 reps at 80%

Power Snatch 3 x 3 reps at 80%



29 June 2018

 Fredag

 
A) Running Warmup
 
1600m Run (To Solnahallen & back) 
Medium pace
 
Scale by returning earlier, shortening distance.
 
B) Upper Body Strength
Strict Dips
4 x 4 reps
 
Strict Pullups
4 x 4 reps
 
Use appropriate load for strength training. Weighted, bodyweight or banded.
 
C) WOD
Amrap 9 min
 
Rx
9 Deadlifts 110/75kg
18 Dumbbell Overhead Lunges 22/16kg
27 Situps
 
Md
9 Deadlifts 80/55kg
18 Dumbbell Overhead Lunges 16/10kg
18 Situps 
 
Lt
9 Deadlifts 50/35kg
12 Dumbbell Overhead Lunges, 12/8kg
12 Situps
 
Extra Credits
i) Disco Friday
3 supersets
8 Arnold Presses
4-16 Diamond Pushups
Rest 60 seconds 
 
3 supersets
15m Rope Pulls
10 Barbell Bicep Curls
Rest 60 seconds
 
ii) Assault Bike Intervals
30 seconds ON, 30 seconds OFF x 12 sets 



28 June 2018

 Torsdag

A) Front Squat & Jerk
3 waves of 
3 Front Squats + 1 Split Jerk 80%
2 Front Squats + 1 Split Jerk 85%
1 Front Squat + 1 Split Jerk 90%
Rest as needed between sets

B) WOD: "Amanda" (Timcap: 8 min)

Rx
9 - 7 - 5 reps of:
Ring Muscle Ups
Squat Snatch 60/40kg

Md 
9 - 7 - 5 reps of:
Burpee Chest to Bar Pullups
Squat Snatch 40/25kg

Lt
9 - 7 - 5 reps of:
Hand Release Pushups
Ring Rows
Muscle Snatch 20/15kg
Overhead Squats 20/15kg

C) Core Strength
3 sets 
30 seconds Lying Leg Raises, partner pushes legs down. Go for fast repetitions.

Extra Credits

i) Rowing Intervals
3 min ON, 2 min OFF at 90% pace
x 5 sets

ii) Accessory Strength Training
4 supersets of 
6 Reverse Barbell Lunges per leg, use a heavy load
10 Landmine Twists per side
Rest 90 seconds between supersets



27 June 2018

 Onsdag

 
A) Power Snatch
5 x 3 reps at 85%
 
B) Upper Body Accessory Strength
Snatch Grip Upright Row
4 x 8 reps at 50% of 1RM Snatch
 
Snatch Grip Behind the Neck Press
4 x 8 reps at 40% of 1RM Snatch
 
C) WOD
For time: (Timecap: 10 min) 
 
Rx
40-30-20 reps of Wallballs 9/6kg
40-30-20 reps of Toes to Bar 
 
Md
21-15-9 reps of Wallballs 9/6kg
21-15-9 reps of Toes to Bar 
 
Lt
21-15-9 reps of Wallballs 6/4kg
21-15-9 reps of Hanging Knee Raises
 
Extra Credits 
 
i) Farmers Walk
5 sets of 30m Farmers Walk 
Work up to a daily max weight
 
ii) Ski Erg 
750m x 6 sets 
Rest 1 minute between sets



26 June 2018

 Tisdag

 
A) Handstand Plate Step-ups
Spend 10 minutes practicing Handstand Step-Ups onto weightplate placed between hands. Use a wall for support, or scale to push up position with feet on box.
 
B) Dumbbell Complex
4 rounds, use as heavy weights as possible
With 2 dumbbells, perform an unbroken complex of:
6 Reverse Lunges
6 Power Cleans
6 Front Squats
6 Push Presses
Rest 90 seconds between rounds
 
C) Conditioning (Timecap: 20 min) 
In teams of two, perform 5 rounds each of:
Rx/Md/Lt
20/16/12 kcal row for men
16/13/10 kcal row for women 
20/16/12 burpees
One athlete works at a time, complete a full round before switching. 
 
Extra Credits 
 
i) Split Jerks 
3 x 4 reps at 70%
3 x 2 reps at 80%
3 x 1 rep at 90%
 
ii) WOD
5 rounds for time 
10 Handstand Pushups 
15m D-Ball Carry
 
Scale to fewer HSPU or Hand Release Pushups 



25 June 2018

 Måndag

A) Hang Squat Cleans
2 x 4 reps 70%
2 x 3 reps 80%
2 x 2 reps 85%
2 x 1 rep 90%

B) WOD 
2 Rounds for time (Timecap: 12 min)

Rx
21 Chest to Bar Pullups
21 Overhead Squats 60/43kg
100 Double Unders

Md
21 Pullups
21 Overhead Squats 30/20kg
45 Double Unders

Lt
21 Jumping Pullups
21 Front Squats 30/20kg

C) Gymnastics Core Strength

3 rounds for quality
15 seconds of L-Sit Hang / Tuck Hang / Hollow Hang
15 seconds of L-Sit Ring Support / Tucked Ring Support / Ring Support

Extra Credits

i) Weightlifting
Squat Snatch
5 x 3 reps at 80%

Back Squat
3 x 3 reps at 85%

ii) WOD
5 rounds for time
300m Run
15m Bent Over Rope Pull (Medium Load)



22 June 2018

 Fredag

A) Turkish Get-Up
Spend 10 minutes practicing and working up to a heavy repetion of Turkish Get-Up for both arms

B) Clean & Jerk Complex
Every minute, perform:
1 Power Clean
1 Push Press
1 Squat Clean Thruster
1 Squat Clean
1 Split Jerk
For a total of 10 minutes

C) WOD
3 rounds for time (Timecap: 12 min)

Rx
21 Lateral Burpees
21 Toes to Bar
9 Ground to Overhead 60/40kg

Md
21 Lateral Burpees
21 Knees to Elbows
9 Ground to Overhead 45/30kg

Lt
15 Lateral Burpees
15 Hanging Knee Raises
9 Ground to Overhead 30/20kg

Extra Credits
i) Run
6 x 1000m Run, on treadmill or outdoors
Rest 1 minute between sets

ii) Gymnastics / Core Circuit
5 rounds, not for time, of:
6 Hip to Bar Kips
12 Side Plank Leg Lifts per side
18 Cross Over Situps



21 June 2018

Torsdag

A) Snatch Complex
Power Snatch + Hang Power Snatch + Hang Squat Snatch + Snatch Balance
8 x 1 complex starting at 50% of 1RM, working up to 85%

B) Upper Body Accessory Strength
3 rounds of 
12 reps of Single Arm Dumbbell Arnold Press
12 reps of Single Arm Dumbbell Row
Rest 30 seconds between each exercise

C) WOD 
1 round for time (Timecap: 10 minutes)

Rx 
80 Double Unders
60 Dumbbell Overhead Lunges 22/16kg
40 Barbell Snatches 42.5/30kg
20m Handstand Walk

Md
40 Double Unders
60 Dumbbell Overhead Lunges 14/9kg
40 Barbell Snatches 30/20kg
20m Handstand Walk / 20m Wheelbarrow / 20m Bear Crawl

Lt
80 Single Unders
60 Dumbbell Front Rack Lunges 16/12kg
40 Barbell Snatches 20/15kg
20m Bear Crawl

Extra Credits
i) Clean & Jerk
Power Clean + Push Jerk
5 x 2 + 2 reps at 75% of 1RM Clean & Jerk

ii) Rowing Intervals
2 min ON, 1 min OFF x 6 sets



20 June 2018

Onsdag

A) Back Squats
3 x 10 reps at 55% of 1RM Back Squat

B) WOD (Timecap: 15 minutes)

Rx
20-16-12-8-4 reps of 
Chest to Bar Pullups
Handstand Pushups
After every rounds, complete 6 shuttle runs

Md
20-16-12-8-4 reps of 
Pullups
Handstand Pushups (1/2 number of reps)
After every rounds, complete 6 shuttle runs

Lt
20-16-12-8-4 reps of 
Jumping Pullups
Hand Release Pushups
After every rounds, complete 6 shuttle runs

C) Core Strength
3 sets of:
1 minute of Knees to Elbows in Ring Supported Plank Position
Maintain a steady pace through-out
Rest 1 minute between sets

Extra Credits
i) Snatch
High Hang Power Snatch + Overhead Squat with pause in bottom
5 x 3 + 3 reps at 65% of 1RM Snatch

ii) Farmer/Overhead Carry
8 sets of 30m walks, holding 2 Kettlebells of different loads

Heavy Kettlebell in a Farmer Hold
Medium Kettlebell in an Overhead Hold

Switch arm between sets



19 June 2018

 Tisdag

A) Deadlifts
3 x 3 reps at 85-90% of 1RM Deadlift

B) WOD
AMRAP 13, perform a reps scheme of:
2-4-6-8... and so on, of the following movements
Kettlebell Snatches
Box Jump Overs (Lt perform Box Step Overs)

KB weights
Rx: 20/14kg
Md: 18/12kg
Lt: 16/10kg

C) Accessory Strength
3 sets of 
25 Band Pull-Aparts
10 Deep Good Mornings, light load

Extra Credits:
i) Assault Bike intervals
3 sets of:
50/30 calories on the Assault Bike
EMOM perform 4 burpees, starting at 00:00
Rest 2 min between rounds

ii) Sled Push
Perform 4 sets of 15m
Use a very heavy load
Rest as needed between sets



18 June 2018

 Måndag

A) Barbell Lunges
5 x 5 reps per leg
Use heavy load

B) Upper Body Accessory Strength
4 rounds of:
12 Seated Cannonball Presses (Sit upright, hold a kettlebell by the cannonball and press from chest height to overhead)
12 reps of tempo Ring Rows (fast up, 3 second descent)

C) 40/20 Intervals
40 seconds of work, followed by 20 seconds of rest.
Perform a total of 12 intervals, rotating through stations:
1. Burpee Pullups (Rx: Chest to Bar, Md: Chin over Bar, Lt: Jumping)
2. Row for calories
3. Wallballs

Extra Credits:

i) Weightlifting

Power Snatch + Squat Snatch
6 x 1 complex at 85% of 1RM Snatch

Split Jerk from rack
4 x 3 reps at 80% of 1RM Jerk

ii) Core Strength
4 sets of:
AMRAP Strict Toes to Bar
followed by 30 seconds of Straight Arm Side Planks per side



15 June 2018

 Fredag

A) Strict Handstand Pushups
5 x 5 reps
For scaling up or down, select a difficult variation, ex deficit, negative or pike pushups

B) Upper Body Accessory Strength
3 rounds of 
12 reps of Single Arm Dumbbell Arnold Press
12 reps of Single Arm Dumbbell Row
Rest 45 seconds between each exercise

C) WOD Intervals
Perform 2 sets of C1 and C2 each.
Rest 2 minutes between sets.
C1 and C2 both have the following rep scheme:

Rx starts with 16 reps of each exercise and adding 2 reps per round. (16-18-20 and so on...)
Md starts with 12 reps
Lt starts with 8 reps

C1)
AMRAP 4
Row for Calories
Wallballs

C2)
AMRAP 4
Toes to Bar / Hanging Knee Raises
Box Jumps



14 June 2018

 Torsdag

A) Front Squat
4 x 4 reps at 80% of 1RM

B) WOD
3 rounds for time (Timecap: 12 min)

Rx
25 Pullups
20 Barbell Overhead Lunges (42.5/30kg)

Md
15 Pullups
20 Barbell Overhead Lunges (20/15kg)

Lt
25 Jumping Pullups
20 Front Rack Lunges (20/15kg)

C) Core Strength
Ab Wheel Rollouts
4 x 6 - 10 reps
Use a wheel, barbell or rower seat

Extra Credits:

i) Snatch
High Hang Power Snatch + Overhead Squat with pause in bottom
5 x 3 + 3 reps at 60% of 1RM Snatch

ii) Conditioining
50-40-30-20-10 kcal of:
Assault Bike
Ski Erg



13 June 2018

 Onsdag

A) High Box Jumps
Spend 10 minutes working on High Box Jumps

B) DT Complex
Work up to a daily unbroken max in the following complex:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead

C) WOD
5 rounds for time (Timecap: 16 min)
1 round of DT, using 50% of part A weight
1 Fountain Run

Extra Credits
i) Gymnastics Couplet
15-10-5 reps of:
Handstand Pushups
Pistol Squats (x reps per leg)

ii) Rowing Intervals
Perform 4 sets of 4 min Rowing for distance
Maintain a 90% pace through-out the intervals
Rest 3 minutes between intervals



12 June 2018

 Tisdag

A) Strict Pullups 
Every 90 seconds, perform:
3 reps of weighted, bodyweight or banded pullups.
Use a heavy load
x 5 sets

B) Upper Body Accessory Strength
4 rounds of:
10 Seated Cannonball Presses (Sit upright, hold a kettlebell by the cannonball and press from chest height to overhead)
10 reps of tempo Ring Rows (fast up, 3 second descent)

C) WOD
AMRAP 10 min

Rx
14 Snatches 60/40kg
14 Lateral Burpees
42 Mountain Climbers

Md
14 Snatches 42.5/30kg
14 Lateral Burpees
35 Mountain Climbers

Lt
14 Snatches 30/20kg
14 Lateral Burpees (athlete may step over bar)
28 Mountain Climbers

Extra Credits
i) Squat Snatches
Work up to a daily 2RM
Then perform 3 x 2 reps at 85% of 2RM

ii) Sled Push
Perform 4 sets of 15m
Use a very heavy load
Rest as needed between sets

iii) Med Ball Carry Interval
Run 100m (5 shuttle runs), carrying a 9/6kg medicine ball on
Rest 30s
x 12 sets



11 June 2018

Måndag

A) Overhead Squat
3 x 3 reps at 85%
2 x 10 reps at 60%

B) WOD, for time (Timecap: 14 min)

Rx
45/35 kcal Row
40 Alternating Dumbbell Snatches 28/20kg
35 Toes to Bar
30 Dumbbell Push Jerk 28/20kg
25 Chest to Bar Pullups
20 Target Burpees
150 Double Unders

Md
35/28 kcal Row
40 Alternating Dumbbell Snatches 22/16kg
35 Knees to Elbows
30 Dumbbell Push Jerk 22/16kg
25 Pullups
20 Target Burpees
50 Double Unders

Lt
25/20 kcal Row
40 Alternating Dumbbell Snatches 14/9kg
35 Hanging Knee Raises
30 Dumbbell Push Jerk 14/9kg
25 Jumping Pullups
20 Target Burpees
150 Single Unders

C) Core
Hanging L-Sit Hold
EMOM x 3
20 second hold

Extra Credits:
i) AMRAP 16
200m Run
20 Kettlebell Deadlifts
20 Ketllebell Swings (American)
20 Kettlebell Goblet Squats
Rx: 24/18kg
Sc: 16/12kg



08 June 2018

Fredag

A) Push Press
Work up to a daily 3RM
Then perform 3 x 3 reps at 80% of 3RM

B) Sprint WOD
2 rounds for time (Timecap: 5 min)
16 Dumbbell or Kettlebell Regional Lunges (1 weight held in overehad position, 1 weight held in front rack position)
16 Toes to Bar / Knees to Elbows / Hanging Knee Raises

C) WOD
AMRAP 12
30 Mountain Climbers
15 Squat Jumps
3 / 2 / 1 Wallclimbs (Rx/Md/Lt)

Extra Credits
i) Squat Cleans
3 x 3 reps 70%
3 x 2 reps 80%
3 x 1 rep 90%

ii) Conditioning
4 rounds for time:
1000m Row
2000m Assault Bike





07 June 2018

 Torsdag

A) High Box Jumps
Spend 10 minutes practicing High Box Jumps, working up to a daily max height

B) Snatch
Snatch Pull + Reverse Snatch
6 x 1 complex at 85% of 1RM Snatch

C) WOD
3 rounds for time (Timecap: 12 min)

Rx: 
16 Reverse Snatches 42.5/30kg
24 Single Arm Kettlebell Shoulder-to-Overhead 28/20kg
16 Jackknives

Md:
16 Reverse Snatches 35/25kg
24 Single Arm Kettlebell Shoulder-to-Overhead 20/14kg
16 Jackknives

Lt:
16 Reverse Snatches 30/20kg
24 Single Arm Kettlebell Shoulder-to-Overhead 12/8kg
16 Sit-Ups

Barbell must be deadlifted before initiating the reverse snatch. The bar has to pass below knee height, but cannot touch the ground.

Extra Credits
i) Back Squat
5 x 5 reps 75% of 1RM

ii) Isometric Gymnastics Strength
5 rounds of:
20s Ring Support
60s Rest
20s Hanging L-Sit
60s Rest



06 June 2018

 Onsdag

A) Upper Body Strength
Dumbbell Floor Press
4 x 10 reps, rest 60s between sets

Strict Supinated Pullups
4 x 6-10 reps, rest 60s between sets

B) WOD (Timecap: 24 min)
1 round for time

1 Lap around Solna C
16 Power Cleans
24 Lateral Burpees
8 Squat Cleans
24 Lateral Burpees
16 Power Cleans
1 Lap around Solna C

Barbell Weights (1st: Power Clean, 2nd: Squat Clean)
Rx: 60/40kg, 90/65kg
Md: 45/30kg, 60/45kg
Lt: 30/20kg, 45/30kg

Extra Credits
i) Snatch
1 Power Snatch + 2 Snatch Grip Push Press behind Neck
5 x 2 complexes at 75% of 1RM Snatch



05 June 2018

 Tisdag

A) Deadlifts
Work up to a daily 6RM, performed as Touch&Go

B) WOD, in teams of 2
AMRAP 12
Row for maximum distance, switch as ofter as you would like

C) Core Circuit
3 rounds of:
12-20 Knees to Elbows in Ring Supported Plank Position
12-20 Cross Over Situps
12-20 Lying Leg Raises

Extra Credits
i) Ring Muscle Ups & Pistols
5 rounds for time:

Rx
4 Ring Muscle Ups
16 Pistol Squats

Sc:
4 Ring Pullups
4 Ring Dips
16 Split Squats



04 June 2018

 Måndag

A) Paused Front Squats
5 x 2 reps at 80%, 1s pause in bottom

B1) WOD
10 min AMRAP

Rx
20 Chest to Bar Pull-Ups
20 Wallballs 9/6kg
20 KB Swings 32/24kg

Md
20 Pull-Ups
20 Wallballs 9/6kg
20 KB Swings 24/16kg

Lt
20 Jumping Pull-Ups
20 Wallballs 6/4kg
20 KB Swings 16/10kg

Rest 2 minutes before starting B2

B2) WOD
5 min AMRAP
Rx
10 Chest to Bar Pull-Ups
10 Wallballs 9/6kg
10 KB Swings 32/24kg

Md
10 Pull-Ups
10 Wallballs 9/6kg
10 KB Swings 24/16kg

Lt
10 Jumping Pull-Ups
10 Wallballs 6/4kg
10 KB Swings 16/10kg

Extra Credits
i) 16 min AMRAP
30m Sled Push
15 GHD Sit-Ups
15m Farmers Walk 2 x 32/24kg

ii) Gymnastics Strength
Strict Handstand Push-Ups
4 x AMRAP
Rest 2:00 between sets



01 June 2018

 Fredag

A) Snatch Grip Reverse Deadlift
5 x 5 reps at 100% of 1RM Snatch or more

B) 40/20 Intervals
40 second work period, 20 second rest period
Rotate every minute to next station.

1. Double Unders / Single Unders
2. Dumbbell Hang Clean & Jerk
3. Row for calories
4. Dumbbell Snatch
5. Assault Bike for calories

Perform 3 rounds

C) Upper Arm Strength
4 supersets
12 Dumbbell Curls
12 Dumbbell French Press
Rest 60 seconds

Extra Credits

i) Sprint WODs
30 Kettlebell Swings 40/28kg
30 Handstand Push-Ups / 15 Handstand Push-Ups / 30 Hand Release Push-Ups
Rest 3:00
30 Front Squats 50/35kg
30 Bar Facing Burpees

ii) Snatch from Blocks below knee height
5 x 3 reps 75%



31 May 2018

 Torsdag

A) Power Clean + Hang Clean
Work up to a daily complex 1RM
Then perform 3 x 2 reps at 85%

B) For time: (Timecap: 12 min)

Rx
1 Run around Solna C
30 Shoulder to Overhead 80/55kg
15 Bar Muscle Ups

Md
1 Run around Solna C
30 Shoulder to Overhead 60/40kg
15 Burpee Chest to Bar Pull-ups

Lt
1 Run around Solna C
30 Shoulder to Overhead 40/25kg
15 Burpee Jumping Pull-ups

C) Core Strength
Reverse Dragon Flags
5 x 3 reps of 10 second descents

Extra Credits

i) Barbell Walking Lunges
4 x 6 + 6 reps
Use medium-heavy loads

ii) Upper Body Endurance
2 rounds of:
10 Strict Handstand Push-ups
10 Strict Chest to Bar Pull-ups

2 rounds of:
15 Ring Push-ups
15 Ring Rows



30 May 2018

 Onsdag

A) Back Squat
3 x 3 reps 80%

B) AMRAP Intervals
B1 > B2 > B1 > B2
or 
B2 > B1 > B2 > B1
Rest 1 min between AMRAPs

B1) 5 min AMRAP
Rx 
12 kcal Row
12 Toes to Bar

Md
12 kcal Row
6 Toes to Bar

Lt
9 kcal Row
9 Hanging Knee Raises

B2) 5 min AMRAP
Rx
8 Squat Snatches 42.5kg
8 Lateral Burpees

Md
8 Squat Snatches 30/20kg
8 Lateral Burpees

Lt
8 Squat Snatches 20/15kg
8 Lateral Burpees

Extra Credits

i) Split Jerks
Work up to a daily 2RM
Then perform 4 x 2 reps at 85% of 2RM

ii) Conditioning
25 minute steady state work
20/15 kcal Ski Erg
20/15 kcal Ski Erg
30m Farmers Carry 2 x 24/16kg




29 May 2018

 Tisdag

A) Handstand Walk
Practice for 10 minutes
Scale up with obstacles and zig zags
Scale down with wheelbarrow walks

B) Upper Body Strength

Push Press 
3 x 5 reps 75%

Bent over Barbell Row
3 x 5 reps 75%

C) WOD
21-15-9 
Deadlifts
Burpee Box Jumps

Rx: 100/70kg
Md: 70/50kg
Lt: 50/35kg & Burpee Step-ups

Extra Credits:

Murph
For time

1.6km Run
then
100 Pull-ups
200 Push-ups
300 Squats
Partition anyhow
then 
1.6km Run
Wear a 9/6kg Weight Vest if available



28 May 2018

 Måndag

A) Snatch Complex
Every 90 seconds, perform:
3 Power Snatches + 3 Hang Snatches + 3 Overhead Squats
x 8 rounds

B) AMRAP 14
14 Kettlebell Snatches
7 Burpees
1 Fountain Run
14 Single-Arm Kettlebell Thrusters
7 Burpees
1 Fountain Run

Kettlebell Weights
Rx: 24/16kg
Md: 18/12kg
Lt: 12/8kg

C) Core Strength
Straight Arm Side Plank 
3 x 45 seconds per side

Extra Credits
i) Hang Power Clean + Push Jerk
5 x 2 + 2 reps

ii) Bent Over Rope Pull
10 rounds of 15m, push the sled back in place after each set.
Use medium-low weights



25 May 2018

 Fredag

A) Front Squat + Split Jerk
4 x 3 + 1 reps at 85% of 1RM Split Jerk

B1) 3 min AMRAP
1 Lap around Solna C fountain
AMRAP Pullups 
Rx: Chest to Bar
Md: Chin over Bar
Lt: Jumping 

B2) 3 min AMRAP
1 Lap around Solna C fountain
AMRAP Ground to Overhead 
Rx: 50/35kg
Md: 40/30kg
Lt: 30/20kg

B3) 3 min AMRAP
1 Lap around Solna C fountain
AMRAP Overhead Squats
Rx: 50/35kg
Md: 40/30kg
Lt: 30/20kg

Rest 3 minutes between each AMRAP

C) Core Strength
Barbell Wind Shield Wipers
4 x 10 reps each way

Extra Credits
i) Plate Pinches
6 x Max time
Rest 15 seconds between sets

ii) AMRAP 12
20 kcal Assault Bike
15 GHD Sit-Ups
10 Handstand Pushups




24 May 2018

 Torsdag

A) Hang Snatch
2 x 4 reps at 70%
2 x 3 reps at 80%
2 x 2 reps at 90%

B) WOD
4 rounds for time: (Timecap: 10 min)

Rx
12 Hang Squat Snatch 45/30kg
10 Lateral Burpees

Md
12 Hang Squat Snatch 35/22.5kg
10 Lateral Burpees

Lt
12 Hang Squat Snatch 25/15kg
10 Lateral Burpees

C) Upper Body Strength

C1:12-10-8 reps of Dumbbell Floor Press (30s rest between sets)
C2:12-10-8 reps of Ring Rows (30s rest between sets)

Complete C1 before starting C2, or other way around.

Extra Credits:
i) Conditioning
5 rounds for time:
25/20 kcal Row
18/12 kcal Ski Erg
60m Medium Sled Push
Rest 1 min

ii) Bar Muscle Ups
Rx: 9-7-5 reps (rest as needed between sets)
Sc: Banded Bar Muscle Ups



23 May 2018

 Onsdag

A) Single Arm Dumbbell Push Press
5 x 5 reps per arm. Use heavy weights!

B) WOD
For time: (Timecap: 20 minutes)

40 Double Kettlebell Swings 
1 Lap around Solna C
40 Double Kettlebell Push Press 

20 Double Kettlebell Swings 
1 Lap around Solna C
20 Double KettlebellPush Press

Kettlebell Weights
Rx: 24/16kg
Md: 18/12kg
Lt: 12/8kg

Extra Credits
i) Assault Bike Intervals
8 x 10s WORK / 20s REST
2 min rest
8 x 15s WORK / 15s REST
2 min rest
8 x 20s WORK / 10s REST

ii) Squat Clean Ladder
For time
10 reps at 50%
8 reps at 60%
6 reps at 70%
4 reps at 80%
2 reps at 90%



22 May 2018

 Tisdag

A) Back Squat

Warm-up:
2 x 10 reps Empty bar
2 x 5 reps 40%
1 x 3 reps 55%
2 x 2 reps 70%
1 x 2 reps 80%
2 x 1 reps 85%
1 x 1 rep 90%
1 x 1 rep 95% 

Then:
1 Rep-Max Back Squat

B) WOD 
AMRAP 9 min

Rx 
15 Wallballs 9/6kg
5 Strict Chest to Bar Pullups

Md
10 Wallballs 9/6kg
5 Strict Pullups

Lt
10 Wallballs 6/4
5 Banded Pullups

C) Core Strength
Alternating Knees to Elbows in Ring Plank Position
3 x 15 reps per leg

Extra Credits

i) Push Jerk Cycling
3 x 10 reps performed as Touch & Go
Use 50-65% of 1RM Push Jerk



21 May 2018

 Måndag

A) Power Cleans
Work up to a daily 3RM

B) WOD (Timecap: 5 min)
2 rounds for time:
12 Power Cleans at 50% of 3RM
12/10/8 Shuttle Runs

C) Intervals
5 rounds of:
1 min AMRAP Calories on Rower
1 min AMRAP Double Unders / Single Unders
1 min AMRAP Rest

Extra Credit:

i) Strict Press
4 x 8 reps 60%

ii) Bent Over Barbell Row
4 x 8 reps 60%



18 May 2018

 Fredag

A) Clean & Jerk Waves
Set 1, 4 & 7:
3 reps at 70%

Set 2, 5 & 8:
2 reps at 80%

Set 3, 6 & 9:
1 rep at 90%

B) WOD: For time (Timecap: 15 min)

3 rounds for time
Rest 2 min
2 rounds for time
Rest 1 min
1 round for time of:

Rx
12 Burpee Pullups
6 Hang Squat Snatches 60/40kg

Md
10 Burpee Pullups
6 Hang Squat Snatches 42.5/30kg

Lt
8 Burpee Pullups
6 Hang Squat Snatches 30/20kg

Extra Credits

i) "Triple 3"
For time:
3km Row
300 Double Unders (Scaled does 100 DU or 300 SU)
4.8km Run



17 May 2018

Torsdag

A) Back Squat
4 x 1 reps at 90-96%
This is 1RM practice for max out next week

Warm-up:
2 x 10 reps Empty bar
2 x 5 reps 40%
1 x 3 reps 55%
2 x 2 reps 70%
1 x 2 reps 80%
2 x 1 reps 85%

B) 15 min AMRAP 
20 Bear Hug Lunges
20 Mountain Climbers
20/16/12 kcal Row

Perform in pairs, 1 does Lunges and MC while the other rows.
Switch when both have completed their reps.

C) Straight Arm Side Plank
2 x 45-60s per side

Extra Credits

i) Power Snatch
EMOM 10
2 reps at 75%

ii) Upper Body Strength
Every 3 minutes, perform
8 Ring Dips
8 Ring Pullups
x 4 sets



16 May 2018

 Onsdag

A) Push Press + Jerk
5 x 1 + 2 reps at 85-90% of 1RM Push Press

B) Gymnastics
8 rounds
Every 2 minutes, perform:

Rx: 
15 Pullups
25 Pushups
35 Airsquats

Md:
10 Pullups
20 Pushups
30 Airsquats

Lt:
5 Pullups
15 Pushups
25 Airsquats

If you did this workout last week, add 1-5 reps per exercise per round.

C) Core Strength
3 sets
10-15 Spread Eagle Situps
10-15 Leg Raises
Hold a weight plate towards the ceiling through-out set

Extra Credits

i) Conditioning
8 rounds for time
15 kcal Bike
12 kcal Ski-Erg



15 May 2018

 Tisdag

A) Snatch
Work up to a daily 2-rep max
Then perform 3 x 2 reps at 85% of max

B) Overhead Squat
3 x 10 reps at 50% of part A max

C) WOD
2 rounds for time: (Timecap: 12 min)

Rx
300m Run
30 Toes to Bar
30 Wallballs 9/6kg

Md
300m Run
20 Toes to Bar
20 Wallballs 9/6kg

Lt
300m Run
30 Hanging Knee Raises
20 Wallballs 6/4kg

Extra Credits

i) Power Clean from Blocks
5 x 3 reps at 80%
Block height should place the bar right above knees

ii) WOD, 10 min AMRAP
30m Sled Push 60/40kg loaded
30m Farmers Carry 2 x 32/24kg
15 GHD Sit-Ups



14 May 2018

 Måndag

A) Upper Body Strength
5 sets
3 - 12 reps of Strict Handstand Pushups / Pike Pushups / Weighted or Bodyweight Pushups
3 - 12 reps of Strict Pullups
60 second rest

B) WOD, teams of 2:
Share work anyhow

5 min AMRAP
8 Hang Squat Cleans (Heavy Weight, Around 70% of 1RM)
12 Burpees over partner in plank

Rest 2 min

5 min AMRAP
12 Hang Squat Cleans (Medium Weight, Around 55% of 1RM)
12 Burpees over partner in plank

Rest 2 min

5 min AMRAP
16 Hang Squat Cleans (Light Weight, Around 40% of 1RM)
12 Burpees over partner in plank

Extra Credits

i) Snatch Complex
6 sets of
1 Power Snatch
1 Hang Squat Snatch
1 Squat Snatch
80%

ii) Running Intervals
300m Run x 10 sets
rest 60s between sets



11 May 2018

 Fredag

A) Back Squat
4 x 6 reps 70%

B) WOD
4 rounds for time: (14 min Timecap)

Rx:
11 Power Snatches 50/35kg
11 Chest to Bar Pullups
300m Run Around Solna C fountain

Md:
11 Power Snatches 40/30kg
11 Pullups
300m Run Around Solna C fountain

Lt:
11 Power Snatches 30/20kg
11 Jumping Pullups
300m Run Around Solna C fountain

C) Ab Wheel Rollouts
3 x 5 reps
Use either wheel, barbell or rower seat

Extra Credits:

i) Straight Arm Gymnastics
3 rounds, for quality:
20 seconds Ring Support
20 seconds Hanging L-Sit
20-60 seconds Wall-Facing Handstand Hold
Rest 2 minutes

ii) Rowing Intervals
4 min row for calories (85% effort)
3 min row for calories (90%)
2 min row for calories (95%)
1 min row for calories (100%)
Rest as needed between sets



10 May 2018

 Torsdag

A) Upper Body Strength
8-7-6-5-4-3-2-1 reps of:

Strict Presses 60%
Strict Pullups, pick apporiate scaling (Chest to Bar, weighted or banded)

B1) AMRAP 6 

Rx
35 Double Unders
18 Thrusters 30/20kg

Md
15 Double Unders
18 Thrusters 20/15kg

Lt
35 Single Unders
18 Front Squats 20/15kg

Rest 4 minutes

B2) AMRAP 6
Rx
10 Burpee Box Jumps
15 Deadlifts 90/60kg

Md
8 Burpee Box Jumps
15 Deadlifts 60/40kg

Lt
6 Burpee Box Jumps
15 Deadlifts 40/25kg

Extra Credits

i) Deadlift 
2 x 12 reps 55%

ii) Bar Muscle Ups
Rx: EMOM 10 x 3 reps
Sc: 10-30 Banded Bar Muscle Ups



09 May 2018

 Onsdag

A) Hang Clean & Jerk
Work up to a daily heavy single
Then perform 3 x 2 with 85% of heavy single

B) Rowing
In teams of 2, perform:
3 rounds:
1000m each, switch after full distance is completed

C) Core Strength
Hanging Leg Raises
3 x AMRAP
Rest 60 seconds between sets

Extra Credits:

i) Sled Push
EMOM 12
15m Sled Push, heavy



08 May 2018

Tisdag 

A) Back Squat
3 x 2 reps 
1 x AMRAP on same weight

Rx: 92.5% (If you have followed the back squat progression)
Sc: 85%

B) Gymnastics
8 rounds
Every 2 minutes, perform:

Rx: 
15 Pullups
25 Pushups
35 Airsquats

Md:
10 Pullups
20 Pushups
30 Airsquats

Lt:
5 Pullups
15 Pushups
25 Airsquats

C) Grip Strength
Plate Pinch
2 sets of max time, rest 60 seconds between sets

Extra Credits:

i) WOD
2 Rounds for time
Run around Solna C
30 Kettlebell Snatches 
Rx: 24/16kg
Sc: 16/10kg

ii) Power Clean
5 x 2 reps 85-90%



07 May 2018

 Måndag

A) Snatch
EMOM 12
1 Snatch Deadlift + 1 Snatch Pull + 1 Snatch

B) 14 min AMRAP

Rx
7 Shoulder to Overhead 60/40kg
10 High Box Step Ups
14 Kettlebell Swings 24/16kg

Md
7 Shoulder to Overhead 42.5/30kg
10 High Box Step Ups
14 Kettlebell Swings 20/14kg

Lt
7 Shoulder to Overhead 30/20kg
10 Box Step Ups
14 Kettlebell Swings 16/10kg

C) Side Plank
3 set of 30-45 seconds per side

Extra Credits

i) Snatch Grip Deadlifts
3 x 5 reps at 110% of 1RM Snatch

ii) Assault Bike Intervals
12 set of 
45 seconds ON, 15 seconds OFF



04 May 2018

 Fredag

A) Upper Body Strength
Every 2 minutes, perform:
3-12 Strict Handstand Pushups / Pushups
8 Bent Over Barbell Rows

x 6 sets

B) WOD:
Every 3 minutes, perform :
Rx
250m Row
12 Overhead Squats 50/35kg
AMRAP Burpee Pullups

Md
200m Row
12 Overhead Squats 35/25kg
AMRAP Burpee Pullups

Lt
150m Row
12 Overhead Squats 20/15kg
AMRAP Burpee Pullups

Timecap: 2 min
x 6 sets

Extra Credits

i) Squat Cleans
3 rounds, not for time:
3 reps at 70%
2 reps at 80%
1 reps at 90%

ii) Walking Lunges
100m of Walking Lunges carrying 2 Dumbbells

iii) Straight Arm Gymnastics
3 rounds of:
20 second Ring Support
20 second Hollow Hang
20 second Straight Arm Side Plank per side



03 May 2018

Torsdag

A) Back Squat
4 x 3 reps 85-90%

B) WOD, EMOM 16, alternating between
1. 6 Clean & Jerks at 50% of 1RM
2. Bear Crawls
Rx: 40m
Md: 30m
Lt: 20m

C) Hanging Leg Raises
3 x AMRAP
Rest 60 seconds between sets

Extra Credits

i) Split Jerk
3 x 2 reps 85%
3 x 1 rep 90%

ii) Conditioning
4 Rounds for time
500m Ski Erg
500m Run



02 May 2018

 Onsdag 

A) Deadlifts
5 x 3 reps 80%

B) WOD, 3 Rounds for time (Timecap 23 min)

Rx
20 Double Kettlebell Hang Cleans 20/14kg
30 Burpees
30 Fällknivar
20 Kettlebell Push Press 20/14kg

Md
20 Double Kettlebell Hang Cleans 16/12kg
25 Burpees
25 Fällknivar
20 Double Kettlebell Push Press 16/12kg

Lt
20 Double Kettlebell Hang Cleans 12/8kg
20 Burpees
20 Fällknivar
20 Kettlebell Push Press 12/8kg

Extra Credits:
i) Ring Muscle Up Practice

Rx
EMOM 8
3-5 Ring Muscle Ups

Sc
3 Rounds, for quality
3-8 Ring Dips
3-8 Ring Kips
3-8 Transition Drill reps

ii) Lower Body Strength
Dumbbell Split Squats
5 x 10 reps per leg
Rest 45 seconds between sets

iii) Rowing
5k Row for time




01 May 2018

 Tisdag

A) Snatch 
2 x 3 reps 70%
2 x 2 reps 80%
2 x 2 reps 85%
2 x 1 rep 90%

B) Upper Body Strength
3 rounds of 
Kettlebell Z- Press 12 reps
rest 30 seconds
Strict Pullups 4-12 reps
rest 30 seconds

C) WOD
10 min AMRAP

Rx
12 Ground to Overhead with Weight Plate 25/15kg
12 Lunges with Weight Plate Overhead 25/15kg
12 Pullups

Sc
12 Ground to Overhead with Weight Plate 15/10kg
12 Lunges with Weight Plate Overhead 15/10kg
6 Pullups or 12 Jumping Pullups

Extra Credits
i) Snatch Pulls
4 x 3 reps 105% of 1RM Snatch

ii) Assault Bike
7 min 85% Effort
Rest 3 min
7 min 85% Effort



30 April 2018

 Måndag:

A) Back Squat
7 x 2 reps 85-90%, increasing across sets

B) WOD 13 min AMRAP
Buy in, for all:
1 lap around Solna C building

With remaining time, perform:

Rx:
28 Wallballs 9/6kg
18 Toes to Bar

Md:
20 Wallballs 9/6kg
10 Toes to Bar

Lt:
12 Wallballs 9/6kg
18 Hanging Knee Raises

C) Partner Medicine Ball Situps
4 x 15 reps each

Extra Credits:

i) Clean & Jerk Cycling
6 x 4 Power Cleans + 2 Jerks + 2 Behind the Neck Jerks 60%
Rest 60s between sets

ii) WOD, 5 rounds for time:
14 Ski Erg (calories)
10m Handstand Walk
30m Farmers Walk 2 x 24/16kg



27 April 2018

 Fredag

A) Back Squat
5 x 3 reps 87.5%

B) WOD Intervals
90 seconds ON, 30 seconds OFF
Alternate between station 1 & 2 for 20 minutes. (5 intervals at each, switch during rest)

Station 1:
AMRAP 

15 Burpees
15 Kettlebell Swings

Rx: 32/24kg
Md: 24/16kg
Lt: 16/10kg

Station 2: 
AMRAP 
Rx:
15 Chin-over-Bar Pullups
15 Box Jumps

Md:
10 Chin-over-Bar Pullups
15 Box Jumps

Lt:
5 Chin-over-Bar Pullups (Banded)
15 Box Jumps

Extra Credits:

i) Split Jerk
5 x 2 reps 85%

ii) Running Intervals
4 x 
Run around Solna C building.
1:1 rest




26 April 2018

 Torsdag

A) Reverse Snatch
3 rounds of: (Not for time)
3 reps at 70-75%
2 reps at 80-85%
1 rep at 90-95%

B) WOD: In teams of 2

10 rounds of:
Rx 
20 Wallballs 9/6kg
40 Double Unders

Md
15 Wallballs 9/6kg
20 Double Unders

Lt
10 Wallballs 9/6kg
40 Single Unders

1 person must complete full round before switching (total of 5 rounds each)
ALSO
Before switch is made, "resting" partner must complete a 500/450/400m Row. Enjoy!

Extra Credits
i) Core Circuit
3 rounds of: 
5-15 Strict Hanging Leg Raises
20 Cross Over Situps
20 Cable Chops
20s Weighted Plank
90s rest

ii) Gymnastic Strength
EMOM 12
1. 3-12 Strict Pullups
2. 6-24 Pushups



25 April 2018

 Onsdag

A) Clean & Jerk Complex
Find a daily max of:
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk
Bar cannot be dropped before push jerk is completed

B) WOD, 5 rounds for time  (Timecap: 15 min)

3 sets of Clean & Jerks Complex in part A (Reduced weight to 70%, perform sets without dropping)
1 Run around Solna C Fountain

C) Strength Circuit
10 minutes of slowly rotating through

12 Barbell Biceps Curls
24 Medicine Ball Twists
12 Good Mornings
24 Band Pull Aparts

Extra Credits
i) Assault Bike Intervals
2.5 miles for time
Rest 2 min
2.0 miles for time
Rest 2 min
1.5 miles for time

ii) Bar Muscle Ups / Kipping Practice
EMOM x 8 set
3-6 Bar Muscle Ups or Hip to Bar Kips



24 April 2018

 Tisdag

A) Back Squat
6 x 3 reps 85%

B) WOD 
5 min AMRAP, rest 2 min, 5 min AMRAP of:

Rx
30 Toes to Bar
30 High Box Step Ups

Md
15 Toes to Bar
30 Box Step Ups

Lt
30 Hanging Knee Raises
30 Low Box Step Ups

C) Core
"Stir the Pot"
4 x 10 rotations each way

Extra Credits

i) Power Snatch from blocks, bar starting above knee
4 x 4 reps 75%

ii) Conditioning
12 x 30/30 Intervals, alternating between AMRAPs of:
Rowing for calories
Dumbbell Thrusters (Rx: 22/16kg)



23 April 2018

 Måndag

A) Press
4 x 6 reps 75%

B) Bent Over Barbell Rows
4 x 6 reps 75%

D) WOD, In teams of 2
Timecap: 16 minutes

Rx 
Buy in: 30 Synchronized Burpees

then perforn 3 rounds for time of
30 Chest to Bar Pullups
30 Squat Cleans 50/35kg

Buy out: 30 Synchronized Burpees

Md
Buy in: 30 Synchronized Burpees

then perforn 3 rounds for time of
30 Pullups
30 Squat Cleans 42.5/30kg

Buy out: 30 Synchronized Burpees

Lt
Buy in: 30 Synchronized Burpees

then perforn 3 rounds for time of
30 Jumping Pullups
30 Squat Cleans 30/20kg

Buy out: 30 Synchronized Burpees

D) Core Strength
Reverse Dragon Flags
3 x 30 second 
30 second rest between sets

Extra Credits
i) Squat Snatch
5 x 3 reps 85%



20 April 2018

 Fredag

A) Power Clean + Push Jerk with pause in catch
5 x 1 + 3 reps 85%

B) Upper Body Strength
3 supersets
10 Single Arm Dumbbell / Kettlebell Press
10 Ring Rows (Increase difficulty by using slower tempo or wearing a weight vest)
60 second rest between rounds

C) 18 min AMRAP
Run around Solna C fountain and return
32 mountain climbers
16 Kettlebell Snatches

Kettlebell weight
Rx: 24/16kg
Md: 18/12kg
Lt: 14/8kg

Extra credits 
i) Bench Press
5 x 3 reps 80-85%

ii) Intervals
500m Row
50 Double Unders 
90s Rest
x 6 rounds



19 April 2018

 Torsdag

A) Snatch Complex
EMOM 10
2 Muscle Snatch + 1 Power Snatch Balance + 1 Snatch Balance

B) Back Squat 
5 x 4 reps 80%

C) WOD
6 rounds for time
Timecap: 12 minutes

Rx
12 Power Cleans 42.5/30kg
18 Bear Hug Lunges 9/6kg

Md
12 Power Cleans 35/25kg
12 Bear Hug Lunges 9/6kg

Lt
12 Power Cleans 30/20kg
18 Bear Hug Lunges 6/4kg

i) Core Strength
4 rounds for time
15 GHD Situps
15 Back Extension

ii) Power Clean
EMOM 8 
3 Power Cleans with pause in catch



18 April 2018

 Onsdag

A) Upper Body Strength Circuit
EMOM 15
1. 5 Strict Pullups (weighted, bodyweight or banded)
2. 5 Strict Pushups (handstand, pike, weighted or bodyweight)
3. 20 second Ring Support

B) WOD
10 min AMRAP

Rx
10 Chest to Bar Pullups
10 Push Press 60/40kg
10 High Box Jumps

Md
10 Pullups
10 Push Press 45/30kg
10 Box Jumps

Lt
10 Ring Rows
10 Push Press 30/20kg
10 Box Jumps

C) Core Strength
Deadbug Extensions
4 sets
10 reps per side

Extra Credits
i) Power Snatches
6 x 2 reps 85%

ii) Interval WOD
Every 3 minutes, perform:
20/15 Ski-Erg (calories)
15 Muscle Snatch
15 Snatch Balance 
Use a light barbell weight



17 April 2018

 Tisdag

A) Deficit Deadlift
3 x 5 reps 80%

B) Romanian Deadlifts
3 x 12 reps
60 second rest between sets

C) WOD
21-15-9 reps for time:
(Timecap: 8 min)

Rx
Lateral Burpees
Power Snatch 50/35kg

Md
Lateral Burpees
Power Snatch 40/27.5kg

Lt
Lateral Burpees
Power Snatch 30/20kg

D) Core Strength
3 supersets
15-30 second Box Supported L-Sit 
30 second Side Plank Hold

Extra Credits

i) Jerk Complex
6 x 2 Split Jerks + 2 Behind the Neck Jerks 75%

ii) Assault Bike Intervals
30/20 kcal x 6 sets
1 minute rest



16 April 2018

 Måndag

A) Back Squats
4 x 5 reps 75%

B) WOD 1 
6 min AMRAP

Rx
50 Double Unders
16 Double Kettlebell Lunges 20/14kg

Md
25 Double Unders
16 Double Kettlebell Lunges 16/10kg

Lt
50 Single Unders
16 Double Kettlebell Lunges 14/8kg

Rest 4 minutes between WOD 1 and WOD 2

C) WOD 2
6 min AMRAP

Rx
12 Meatballs (scale to Wallballs) 9/6kg
12 Toes to Bar

Md
12 Meatballs (scale to Wallballs) 9/6kg
6 Toes to Bar

Lt
12 Meatballs (scale to Wallballs) 6/4kg
12 Hanging Knee Raises

Extra Credits
i) Reverse Strict Ring Muscle Ups
5 x 3 reps, 10 second descent

ii) Rowing Intervals
4 min AMRAP 90% effort
x 3 set
Rest 3 min between rounds



13 April 2018

 Fredag

A) Back Squats
4 x 6 reps at 72.5%

B) Accessory Lower Body Strength
4 rounds
6 Weighted Step Ups per leg
12 Good Mornings

C) Rowing in teams of 2:
For time:

Rx: 6000m
Md: 5000m
Lt: 4000m 

Extra Credits:
i) EMOM 12
1: 4-12 Handstand Pushups
2: 4-12 Toes to Bar
3: 10-40 Double Unders

ii) Power Clean + Push Jerk
5 x 2 + 2 reps 85%



12 April 2018

 Torsdag

A) Upper Body Strength
5 rounds
5 Weighted Strict Pullups
10 Single Arm Dumbbell Presses
60 second rest

B) WOD
4 Rounds for time

Rx
16 Wallballs 9/6kg
8 Deadlifts 110/80kg
4 Bar Muscle Ups

Md
16 Wallballs 9/6kg
8 Deadlifts 85/60kg
8 Chest to Bar Pullups

Lt
16 Wallballs 6/4kg
8 Deadlifts 60/40kg
8 Jumping Pullups

C) Deadbug Extensions
3 sets of 12 reps per side

Extra Credits
i) Deadlifts
3 x 5 reps 80%

ii) WOD
20 minute AMRAP
15m Farmers Walk
15m Sled Push
15m Sled Pull
15 Fatbar Shoulder-to-Overhead




11 April 2018

 Onsdag

A) EMOM 10
1 Squat Clean + 1 Hang Clean at 75-80%

B) WOD
2 rounds for time

Rx 
44 Toes to Bar
22 Squat Cleans 50/35kg
11 Lateral Burpees

Md
22 Toes to Bar
22 Squat Cleans 40/30kg
11 Lateral Burpees

Lt
44 Hanging Knee Raises
22 Squat Cleans 30/20kg
11 Lateral Burpees

C) Core Strength
Stir-the-Pot
4 sets of 10 rotations each way

Extra Credits

i) Snatch with pause in catch
6 x 2 reps 75-85%

ii) Conditioning
For time:
75-50-25 Assault Bike (calories)
800m Run after each round



10 April 2018

 Tisdag

A) Upper Body Strength
5 rounds
5 Strict Presses 75%
10 Dumbbell Rows per arm
60 second rest

B) WOD
10 minute AMRAP

Rx
21 Double Unders
15 Kettlebell Swings 24/16kg
9 Burpees

Md
21 Double Unders
15 Kettlebell Swings 20/12kg
9 Burpees

Lt
21 Double Unders
15 Kettlebell Swings 16/10kg
9 Burpees

C) Core Strength
Hanging Leg Raises (Up to 90 degree hip)
3 x AMRAP
Rest 60s between sets

Extra Credits
i) WOD
5-4-3-2-1
Ring Muscle Ups
Power Clean 90/65kg

ii) Back Squats
5 x 5 reps 72.5kg



09 April 2018

 Måndag

A) Every 3 minutes, perform:
6 Deadlifts at 60%
6 High Box Jumps

x 4 sets

B) WOD
10 rounds for time (Timecap: 15 minutes)

Rx
3 Snatches 60/40
3 Overhead Squats 60/40kg
9 Pullups

Md
3 Snatches 45/30kg
3 Overhead Squats 45/30kg
6 Pullups

Lt
3 Snatches 30/20kg
3 Overhead Squats 30/20kg
3 Pullups

Extra Credits

i) Front Squat
5 x 2 reps 80-85%



06 April 2018

 Fredag

A) Snatch Deadlift + Snatch
6 x 3 + 1 reps at 85% of 1RM Snatch

B) WOD:
14 min AMRAP

Rx
10 Chest to Bar Pullups
5 Bear Complexes 50/35kg
10 Shuttle Runs

Md
10 Pullups
5 Bear Complexes 40/25kg
10 Shuttle Runs

Lt
10 Jumping Pullups
5 Bear Complexes 25/20kg
10 Shuttle Runs

Extra Credits

i) Jerk from Rack 
5 x 3 reps at 80%

ii) Row
2 km for time
Every 2 minutes, perform 10 Toes to Bar / Knees to Elbows / Hanging Knee Raises



05 April 2018

Torsdag

A) Back Squat
4 x 6 reps 70%

B) Isometric Gymnastics Circuit
3 rounds, for quality:
Ring Support
Hanging L-sit
Star Side Plank 

Exercises are to be performed for max time. Long rest between rounds. 

C) WOD:
9 minute AMRAP
Snatches 1-2-3-4... reps 
5 Lateral Burpees after every set of snatches

Rx: 60/40kg
Md: 45/30kg
Lt: 30/20kg

Extra Credits:

i) Bent Over Rope Pulls
8 x 15m 
Rest 60 seconds between sets

ii) Running Intervals
1 km x 4 sets
Rest 1 min between sets

iii) Power Clean + Split Jerk
5 x 1 + 3 reps 85%



04 April 2018

 Onsdag

A) Gymnastic Strength
EMOM x 14
Even: AMRAP Strict Pullups (Leave a few reps in the tank)
Odd: 3-6 Strict Dips (Rings or Bar, weighted or banded if needed)

B) Intervals
Every 4 minutes, perform: (Timecap: 3 min)

Rx
25/20 Row (Calories)
20 Wallballs 9/6kg
60 Double Unders

Md
20/15 Row (Calories)
15 Wallballs 9/6kg
15-30 Double Unders

Lt
15/10 Row (Calories)
15 Wallballs 6/4kg
60 Single Unders

x 5 rounds

Extra Credits

i) Reverese Snatch
EMOM x 12 sets
2 reps at 75%

ii) Assault Bike
5 min AMRAP Calories
Rest 3 min
3 min AMRAP Calories
Rest 1 min
1 min AMRAPCalories




03 April 2018

 Tisdag

A) Overhead Squat with pause
Every miniute, on the minute, perform: 
3 Overhead Squats with 1 second pause in bottom position
x 8 sets

B) WOD:
5 Rounds for time (Timecap: 13 min)

Rx
16 American Kettlebell Swings 24/16kg
16 Alternating Goblet Lunges 24/16kg
4 Wallclimbs

Md
16 American Kettlebell Swings 20/12kg
16 Alternating Goblet Lunges 20/12kg
2 Wallclimbs

Lt
16 American Kettlebell Swings 14/8kg
16 Alternating Goblet Lunges 14/8kg
8 Wallclimbs to plank position

C) Side Plank
2 x 60 seconds per side

Extra Credits

i) Gymnastics
5 supersets
10-20 seconds Box or Parallette Supported L-Sit Hold
10-20 seconds Active Hang (Maintaining Hollow Position)

ii) Dumbbell Clean & Jerk
6 x 3 + 3 reps 75-85%



02 April 2018

 Måndag

A) Clean + Front Squat + Jerk
4 x 1 + 3 + 1 reps 80%

B) Push Press
3 x 3 reps 85%

C) Strict Press
3 x 8 reps 60%

D) WOD
21-15-9 reps for time:
Target Burpees
Toes to Bar or Hanging Knee Raises

Extra Credits:

i) 4 rounds for quality: 
6-12 Strict Pullups
6-12 Single Arm Ring Rows
Rest 2 minutes between rounds

ii) Halt Power Snatch
5 x 2 reps 85%
Pause the pull above the knee for half a second, then complete the power snatch

iii) Conditioning
15 min AMRAP 
Double Unders

Everytime you break,
250m Row,
0.5 mile Bike or
200m Ski Erg
Every break, switch machine



30 March 2018

 Fredag

A) Barbell Lunges
5 x 5 reps per leg, medium-heavy

B) WOD: AMRAP 12

Rx
7 Power Snatches 40/30kg
7 Chest to Bar Pullups
7 Handstand Pushups

Md
7 Power Snatches 30/20kg
7 Pullups
14 Hand Release Pushups

Lt
7 Power Snatches 20/15kg
7 Banded Pullups
7 Hand Release Pushups

C) Weighted Planks
4 x 30 seconds

Extra Credits

i) Deficit Clean Deadlifts
3 x 5 reps 110% of 1RM Clean

ii) Bench Press
3 x 5 reps 75%
2 x 8 reps 60%



29 March 2018

Torsdag

A) EMOM 12, alternating between
1. 8 reps Double Kettlebell Z-Press
2. 8 reps Bent Over Barbell Row

B) WOD, 4 rounds for time (Timecap: 12 min)

Rx
20 Kettlebell Snatches 24/16kg
10 Burpee Box Jumps

Rx
20 Kettlebell Snatches 18/12kg
10 Burpee Box Jumps

Lt
20 Kettlebell Snatches 12/8kg
10 Burpee Box Jumps

C) Core Strength
Strict Toes to Bar
4 x 6 - 12 reps

Extra Credits

i) Snatch Complex
5 sets of:

2 Snatch Pulls
2 Muscle Snatches
2 Snatch Push Press
2 Snatch Balance

ii) Rowing Intervals
30 seconds ON, 30 seconds OFF x 10 sets



28 March 2018

 Onsdag

A) Back Squat
3 x 6 reps 70%

B) WOD: 15 minute AMRAP

Rx
70 Double Unders
60 Situps
50 Deadlifts 60/40kg
40 Wallballs 9/6kg

Md
35 Double Unders
30 Situps
25 Deadlifts 60/40kg
20 Wallballs 9/6kg

Lt
70 Single Unders
30 Situps
25 Deadlifts 40/30kg
20 Wallballs 6/4kg

Extra Credits

i) Reverse Power Cleans
5 x 2 reps 85%

ii) Ring Muscle Ups
Start at top, slowly descend into dip, perform a reversed transition and slowly descend to hang.
Accumulate 15 slow reps



27 March 2018

 Tisdag

A) Clean & Jerk
5 x 2 reps 80%

B) WOD, for time
40 Dumbbell Clean & Jerks

Rx: 26/20
Md: 22/16
Lt: 16/10

C) Gymnastics
5 supersets
10-20 seconds Box or Parallette Supported L-Sit Hold
10-20 seconds Active Hang (Maintaining Hollow Position)

Extra Credits:

i) Intervals

8 min AMRAP
25/20 Assault Bike (Calories)
15 Pullups
15 Overhead Squats 30/20kg

Rest 3 min

6 min AMRAP
20/15 Assault Bike (Calories)
10 Chest-to-Bar Pullups
10 Overhead Squats 50/35kg

Rest 3 min

4 min AMRAP
15/10 Assault Bike (Calories)
5 Bar Muscle Ups
5 Overhead Squats 70/50kg




26 March 2018

Måndag

A) Snatch Pull  + Hang Snatch 
2 x 3 reps 75%
2 x 2 reps 85%
2 x 1 rep 90-95%

B) WOD
5 min AMRAP
14/12 Kcal Row
10 Burpees

Rest 2 min

5 min AMRAP
30 Double Unders / 15 Double Unders / 30 Single Unders
10 Kettlebell Swings Rx: 32/24 Md: 24/16 Lt: 16/10kg

Rest 2 min

5 min AMRAP
6 Shuttle Runs
10 Toes to Bar / 5 Toes to Bar / 10 Hanging Knee Raises

Extra Credits

i) Re-Do Open Workout 18.5



23 March 2018

Fredag

A) Snatch
5 x 3 reps 80%

B) WOD, For time (Timecap: 10 minutes)
10-9-8....3-2-1 reps of:

Rx: 
Snatch 42.5/30kg
Lateral Burpees

Md:
Snatch 30/20kg
Lateral Burpees

Lt: 
Snatch 20/15kg
Burpees

C) Core Strength
Dragon Flag Negatives, slow descent
5 x 5 reps

Extra Credits

i) Practice 18.5 Movements





22 March 2018

 Torsdag

A) Deadlift 
5 x 3 reps 75%

B) WOD: 5 Rounds for time

Rx:
4 Dumbbell Snatches + 4 Lunges with Dumbbell held Overhead (Right)
4 Dumbbell Snatches + 4 Lunges with Dumbbell held Overhead (Left)
40 Double Unders
22/16kg

Md:
4 Dumbbell Snatches + 4 Lunges with Dumbbell held Overhead (Right)
4 Dumbbell Snatches + 4 Lunges with Dumbbell held Overhead (Left)
20 Double Unders
18/12kg

Lt
4 Dumbbell Snatches + 4 Lunges with Dumbbell held Overhead (Right)
4 Dumbbell Snatches + 4 Lunges with Dumbbell held Overhead (Left)
40 Single Unders / 10 Double Unders
14/9kg

C) Stir-the-Pot
4 sets of 10 Rotations each way

Extra Credits

i) Power Clean + Split Jerk
6 x 1 reps 80-90%

ii) Aerobic Intervals
6 min x 3 sets of Steady work
2 minutes rest between sets

300m Row
12 Burpees over Parallette
24 Cross-Over Situps



21 March 2018

 Onsdag

A) Back Squat
Work up to a daily 3RM

B) Pulling Strength Endurance
Every 30 seconds x 10 sets, perform:

3 reps 
Rx: Strict Chest to Bar Pullups
Md: Strict Pullups
Lt: Strict Banded Pullups

C) WOD, For time (Timecap: 7 min)

Rx:
30 Toes to Bar 
30 Wallballs 9/6kg
30 Power Cleans 50/35kg

Md:
15 Toes to Bar
30 Wallballs 9/6kg
30 Power Cleans 40/30kg

Lt:
30 Hanging Knee Raises
30 Wallballs 6/4kg
30 Power Cleans 30/20kg

Extra Credits

i) AMRAP 10 (80% pace)
7 Strict HSPU
14 Pistol Squats
28 Double Unders

ii) Intervals, 20s ON, 10s OFF, alternating between 
Ski Erg 
Assault Bike
Perform 6 sets at each station



20 March 2018

 Tisdag

A) EMOM 8 
2 Hang Snatches 75-85%

B) EMOM 8 
2 Power Cleans 75-85%

C) Intervals
45 seconds ON, 15 seconds OFF x 15 sets, rotating between
Rowing for Distance
Shuttle Runs
Burpee Box Jumps
(5 sets per station)

Extra Credits

i) Strongman Circuit
4 rounds for time
30m Sled Push 100/70kg
30m Double Kettlebell Front Rack Carry 28/20kg
30m Suitcase Carry






19 March 2018

 Måndag

A) WOD
AMRAP 4+8 (Get best score possible in 4 minutes, then continue another 8 minutes for a total of 12 minutes)
5-10-15-20-25 and so on...

Rx
Thrusters 42.5/30kg
Chest to Bar Pullups

Md
Thrusters 30/20kg
Pullups

Lt
Thrusters 20/15kg
Jumping Pullups

B) Accessory Strength
5 rounds
Ab Wheel Rollouts 4-8 reps
Barbell Lunges 8 reps per leg
Ring Support 10-20 seconds

Extra Credits 

i) 18.4 Re-do



16 March 2018

 Fredag

A) Front Squat
2 x 2 reps 80%
2 x 1 reps 85%
1 x 1 reps 90%

B) Accessory Strength
4 supersets of:
8 + 8 Box Step-Ups, medium height
8 + 8 Single Arm Dumbbell Press

C) WOD 
Rx
20-16-12-8 Kettlebell Hang Clean & Jerk 24/16kg
100-80-60-40 Double Unders

Md
20-16-12-8 Kettlebell Hang Clean & Jerk 20/12kg
50-40-30-20 Double Unders

Lt
20-16-12-8 Kettlebell Hang Clean & Jerk 12/8kg
100-80-60-40 Single Unders
or 25-20-15-10 Double Unders

Extra Credits:

i) Practice 18.4 Movements



15 March 2018

 Torsdag

A) Squat Clean Thrusters
EMOM 8
3 reps, starting at 60% and increasing weight across sets, finish at 85% 

B) WOD
2 rounds for time, rest 1 minute, 2 more rounds for time (Timecap: 13 min)

Rx 
20 Kettlebell Swings 24/16kg
20m Bear Crawl
20 Toes to Bar

Md
20 Kettlebell Swings 20/12kg
20m Bear Crawl
10 Toes to Bar

Lt
20 Kettlebell Swings 16/10kg
10m Bear Crawl, walk back 10m
20 Hanging Knee Raises

C) Side Plank Bends
3 x 20 reps per side

Extra Credits:

i) EMOM 8
6 Chest to Bar Pullups
6 Squat Snatch 42.5/30kg



14 March 2018

 Onsdag

A) Deadlift Touch & Go
5 x 5 reps 65-85%

B) WOD, For time (Timecap: 16 min) 

Rx
Buy in: 50 Wallballs 9/6kg

then perform 3 Rounds of
20 Box Jumps
16 Deadlifts 100/70kg
12 Handstand Pushups

Buy out: 50 Wallballs 9/6kg

Md

Buy in: 40 Wallballs 9/6kg

then perform 3 Rounds of
20 Box Jumps
16 Deadlifts 70/45kg
6 Handstand Pushups


Buy out: 40 Wallballs 9/6kg

Lt




Buy in: 30 Wallballs 9/6kg

then perform 3 Rounds of
20 Box Step Ups
16 Deadlifts 50/30kg
12 Hand-Release Pushups


Buy out: 30 Wallballs 9/6kg

Extra Credits:

i) Power Clean + Push Jerk
EMOM 12
Min 1 - 4: 3 reps at 70%
Min 5 - 8: 2 reps at 80%
Min 9 - 12: 1 rep at 90%

ii) Conditioning Triangle
EMOM 32
1. 12-20  Row (Calories)
2. 10-16 Ski Erg (Calories
3. 8-14 Shuttle Runs
4. Rest



13 March 2018

 Tisdag

A) Snatch Complex (warm-up)
EMOM 5 
Snatch Pull
Power Snatch
Hang Squat Snatch
Power Snatch Balance
Snatch Balance
Overhead Squat
Use 30-40% of 1RM Snatch

B) Snatch
3 x 3 reps 65%
3 x 2 reps 75%
3 x 1 reps 85%

C) WOD
12 minute AMRAP

Rx
20 Overhead Lunges 42.5/30kg
15 Situps
10 Chest to Bar Pullups

Md
20 Overhead Lunges 20/15kg
15 Situps
10 Pullups

Lt
20 Front Rack Lunges 20/15kg
10 Situps
10 Jumping Pullups

Extra Credits

i) Dumbbell Rows
Work up to a 6RM
Then perform 4 x 6 at 15% lighter weights

ii) Isometric Gymnastics
3 rounds for quality
10-20 second Ring Support / Ring Tuck / Ring L-Sit
10-20 second Wall-Facing Handstand Hold
10-20 second Top-of-Pullup Hold

iii) Assault Bike Intervals
3 min ON, 1 min OFF x 4 sets
90% Pace



12 March 2018

Måndag

A) Back Squat
Every 90 seconds, perform: 
3 Back Squats at 75%
6 sets

B) WOD Intervals

B1) AMRAP 5
14 / 11 / 8 Row (Calories) 
7 Power Snatches

B2) AMRAP 5
7 Lateral Burpees
7 Power Cleans

Alternate between B1 & B2, resting 2 minutes after each AMRAP. Perform each AMRAP twice.

Weights:
Rx: 50/35kg
Md: 35/25kg
Lt: 25/20kg

Extra Credits:

i) 18.3 Re-Do

ii) Deadlift
EMOM 8
3 Deadlifts 50-75%
Increase weights across sets.



09 March 2018

 Fredag

A) Power Clean + Push Jerk
4 x 2 reps 80%

B) WOD Intervals
Every 3 minutes, perform:
250/200m Row
Then AMRAP 
4 Toes to Bar or Hanging Knee Raises
4 Target Burpees
Time Cap: 2 minutes
Aim for 50-60 seconds of rowing

Perform 8 sets in total

Extra Credits

i) Practice Movements for 18.3



08 March 2018

Torsdag

A) Open Workout 13.3
Thorough walk-through of workout, movement standards and pacing strategy.

AMRAP 12

Rx
150 Wallballs 9/6kg
90 Double Unders
30 Ring Muscle Ups 

Scaled
50 Wallballs 
90 Single Unders
10 Pullups & 10 Hand Release Pushups

B) Accessory Strength
4 Rounds of:
Barbell Lunges, 8 reps per leg
Medicine Ball Twists 30 reps
Single Arm Ring Row Holds (Rx: Single Leg as well) 20 seconds per side.

Extra Credits

i) Snatch Ladder
2 Rounds for time
15 Muscle Snatches 30%
9 Power Snatches 50%
3 Squat Snatches 80%

ii) Intervals
2 minutes ON, 30 seconds OFF x 8 sets
10 Ski-Erg (Calories)
6 Sandbag Shuttle Runs
Continue where the previous round ended.



07 March 2018

 Onsdag

A) Front Squat
5 x 3 reps 75-80%

B) WOD
For time (Time Cap: 10 min)
3, 6, 9, 12, 15 reps of:

Rx
Thrusters 60/40kg
Chest to Bar Pullups

Md
Thrusters 40/30kg
Pullups

Lt
Thrusters 30/20kg
Jumping Pullups

C) Weighted Planks (20/15kg) & Star Side Plank
30 seconds in each position, followed by 60s rest
x 3 rounds

Extra Credits

i) Gymnastics Couplet
10 Rounds for time
10m Handstand Walk
10 Pistol Squats



06 March 2018

 Tisdag

A) EMOM 10
3 Snatches, performed as Touch-&-Go
70%

B) WOD

B1 AMRAP 8

Rx 
6 Handstand Pushups
6 Power Cleans 80/55kg

Md
3 Handstand Pushups
6 Power Cleans 50/35kg

Lt
6 Pike Pushups
6 Power Cleans 30/20kg

Rest 3 minutes between B1 & B2

B2 AMRAP 8

12 Deadlifts, same weight as B1.
6 Lateral Burpees

Extra Credits:

i) Assault Bike
50-40-30-20-10 kcal for time
Rest 60s between sets

ii) Hang Power Clean
Work up to Daily 3RM
Then perform 3 x 3 reps at 15% lighter



05 March 2018

 Måndag

A) Ring Muscle Up Practice
3 minutes of Transition Drill Practice
3 minutes of Ring Kip Practice
3 minutes of Jump to Catch Practice

B) WOD
13 min AMRAP
Rx
15 Wallballs 9/6kg
15 Toes to Bar
45 Double Unders

Md
10 Wallballs 9/6kg
10 Toes to Bar
20 Double Unders

Lt
10 Wallballs 6/4kg
10 Hanging Knee Raises
45 Single Unders

C) Core Strength
Dragon Flag Negatives
4 x 6 - 10 reps

Extra Credits

i) CrossFit Open 18.2 Re-Do

ii) EMOM 9
3 Snatches + 3 Overhead Squats 60% of 1RM



02 March 2018

 Fredag

A) Power Snatch
4 x 3 reps at 75%, performed as Touch & Go

B) Pullup Strength Endurance
Every 30 seconds, perform 3 reps of:
Rx: Strict Chest to Bar Pullups,
Md: Pullups or
Lt: Banded Pullups
8 sets in total 

C) WOD
6 minute AMRAP

Rx
10 Situps 
8 Pushups
6 Snatches 40/30kg

Md
10 Situps 
8 Pushups
6 Snatches 30/20kg

Lt
10 Situps 
8 Pushups
6 Snatches 20/15kg

Extra Credits

i) Handstand Pushups
3 set of 90% of Max Reps, performed every 2 minutes

ii) Rowing Intervals
40 seconds ON, 20 seconds OFF x 8 sets



01 March 2018

 Torsdag

A) Deadlift
2 rounds for time
10 reps at 55%
6 reps at 70%
2 reps at 85%

B) WOD 
10 minute AMRAP

Rx
30 Double Unders
15 Wallballs 9/6kg
5 Bar Muscle Ups

Md
30 Double Unders
15 Wallballs 9/6kg
5 Burpee Chest to Bar

Lt
60 Single Unders
10 Wallballs 9/6kg
5 Burpee Pullups

C) Core

3 rounds
60 second Plank
30 second Side-Plank, both side
rest 60 seconds

Extra Credits

i) Hang Clean & Jerk
6 x 1 + 1 reps at 85%

ii) 3 Rounds for time
60m Prowler Push (down and back twice)
60m Farmers Walk
D-Ball Hold Max time





28 February 2018

 Onsdag

A) Back Squat
5 x 3 reps 80%

B) Accessory Strength
3 rounds
12 Good Mornings
25 Band Pull-Aparts

C) Intervals
1 minute AMRAP Row for Calories
30 second rest
1 minute AMRAP Box Jump Overs
30 second rest

x 5 rounds

Extra Credits

i) Bodybuilding Circuit
Perform 10-15 reps at each station, rotating through all 3 times, rest 30 seconds between stations
1. Dumbbell Bench Press
2. Bulgarian Split Squats
3. Ring Rows
 



27 February 2018

 Tisdag

A) Power Clean
E30s x 12 set
2 reps at 70% of 1RM, performed as Touch & Go

B) WOD; for time

Rx
45 Hanstand Pushups
60 Toes-to-Bars
75 Alternating Lunges, holding a Kettlebell Overhead, 24/16kg

Md
20 Hanstand Pushups
40 Toes-to-Bars
60 Alternating Lunges, holding a Kettlebell Overhead, 16/12kg

Lt
45 Hand Release Pushups
60 Hanging Knee Raises
75 Alternating Lunges, holding a Kettlebell Overhead, 12/8kg

C) Swim Kicks
30 seconds ON, 30 seconds OFF x 4 sets

Extra Credits

i) Ring Muscle Up Practice

Rx 
10-8-6-4-2 reps for time, all sets unbroken

Md
5-4-3-2-1 reps for time, all sets unbroken

Lt
4 rounds, for quality
12 Ring Kips, finish with a "Hips to Rings"-kip
12 Transitions Drill reps



26 February 2018

 Måndag

A) Overhead Squat
Work up to a daily 1RM

B) EMOM x 8 
3 Overhead Squats 70% of 1RM Snatch & 10-30 Double Unders or 15-45 Single Unders
Keep sets under 45 seconds

C) WOD 12 min AMRAP
Rx
25 Burpees
25 Chest to Bar Pullups
25 Thrusters 60/40kg

Md
25 Burpees
25 Pullups
25 Thrusters 40/30kg

Lt
25 Burpees
25 Jumping Pullups
25 Thrusters 20/15kg

Extra Credits

i) Snatch
EMOM 5 
3 reps at 80% of 1RM

ii) Assault Bike Intervals
5 minutes ON, 1 minute OFF 75% pace
4 minutes ON, 1 minute OFF 80% pace
3 minutes ON, 1 minute OFF 85% pace
2 minutes ON, 1 minute OFF 90% pace
1 minute MAX OUT



23 February 2018

 Fredag

A) Front Squat
4 x 2 reps 85%

B) WOD

1-2-3-4-5-6-7-8-9-10 For time

Rx
Pullups 
Overhead Squats 42.5/30kg

Scaled
Jumping Pullups 
Overhead Squats 20/15kg

C) Core
Sideplank / Star Plank
3 x 30 seconds per side

Extra Credits

Practice movements for Open Workout 18.1 in a slow 8 min AMRAP format. 




22 February 2018

 Torsdag

A) AMRAP 8
8 Kettlebell Clean & Jerks 
8 Shuttle Runs
Rx: 24/16kg
Md: 20/12kg
Lt: 16/8kg

Rest 4 minutes

B) AMRAP 8
12/8 Calorie Row
8 Toes to Bar / Knees to Elbows / Hanging Knee Raises

Rest 4 minutes

C) AMRAP 
8 Deadlifts
8 Lateral Burpees
Rx: 100/70kg
Md: 70/50kg
Lt: 50/35kg

Coach Note: Split up class in 2 or 3 groups and have them start with different AMRAPs.

Extra Credits:

i) Weightlifting
EMOM 10
3 Power Clean & Push Jerks at 70%

ii) Assault Bike
100 Calories for time



21 February 2018

 Onsdag

A) Snatch
EMOM 5
2 Squat Snatches, performed as Touch-&-Go, 80%

B) WOD
9 minute AMRAP

Rx
3 Handstand Pushups
6 Squat Snatches 50/35kg
Add 1 Handstand Pushup per round

Md
3 Handstand Pushups
6 Squat Snatches 35/25kg

Lt
3 Hand Release Pushups
6 Squat Snatches 20/15kg
Add 1 Hand Release Pushup per round

C) Weighted Situps, holding a weight plate or dumbbell
4 x 15 reps

Extra Credits
 
i) Upper Body Strength
4 supersets
15m Rope Pull
12 Dumbbell Z-Press



20 February 2018

 Tisdag

A) The Open Test
Thorough walk-through of workout, movement standards and pacing strategy. Practice movements.

AMRAP 20 min
Rx
50 Wallballs
50 Double Unders
40 Box Jumps
40 Toes to Bar
30 Chest to Bar Pullups
30 Burpees 
20 Power Cleans
20 Shoulder to Overhead
10 Power Snatches
10 Ring Muscle Ups
Barbell Weight: 60/40kg

Scaled
25 Wallballs
100 Single Unders
20 Box Jumps
20 Hanging Knee Raises
15 Jumping Chest to Bar Pullups
15 Burpees 
10 Power Cleans 
10 Shoulder to Overhead
5 Power Snatches
5 Strict Ring Rows
5 Pushups
Barbell Weight: 42.5/30kg

Extra Credits

i) Back Squats
6 x 1 reps climbing from 80-90%

ii) Intervals
300m Run
300m Row
30 Double Unders
x 6 sets
1 minute rest between rounds



19 February 2018

Måndag

A) Deficit  Deadlifts, performed as Touch-&-Go, standing on a 2-4 cm riser
3 x 6 reps at 70%

B) WOD, 10 rounds for time (Timecap: 15 min)
Use only one arm per round when performing dumbbell movements, switch arm between rounds.

Rx 
5 Dumbbell Snatches
5 Dumbbell Overhead Squats
10m x 2 Bear Crawl (back and forth)
Dumbbell Weight: 22/16kg

Md
5 Dumbbell Snatches
5 Dumbbell Overhead Squats
10m x 2 Bear Crawl (back and forth)
Dumbbell weight: Appropriate weight for good Overhead Squats

Lt
5 Dumbbell Snatches
5 Dumbbell Goblet Squats
10m Bear Crawl (walk back)
Dumbbell weight: 14/9kg 

C) Core
Lying Leg Raises
3 x 10-20 reps

Extra Credits

i) Clean & Jerk

EMOM 12
Minute 1: 3 reps at 65%
Minute 2: 2 reps at 75%
Minute 3: 1 rep at 85%

ii) Gymnastics
EMOM 12
3-8 Chest to Bar Pullups
3-8 Handstand Pushups



16 February 2018

 Fredag

A) WOD Intervals
5 minute AMRAP x 4 sets, 3 min rest between sets, 85-90% pace
Begin where you ended previous set

Rx
30 Dumbbell Snatches, alternating 22/16kg
15 Burpee Box Jump Overs

Md
30 Dumbbell Snatches, alternating 18/12kg
15 Burpee Box Jump Overs

Lt
30 Dumbbell Snatches, alternating 14/9kg
15 Burpees Box Step Overs

B) Dead Bug Extensions
2 sets
90 seconds per side
Lying on back, pin a foam block between knee and elbow on same side and perform leg and arm raises with other half of limbs. Keep lower back pressed into ground at all times.

Extra Credits

i) Heavy Dumbbell Snatch
5 x 3 + 3 

ii) WOD 
12 minute AMRAP
Rx
6 Handstand Push-Ups
12 Calorie Assault Bike
24 Double Unders

Scaled
6 Pike Pushups
12 Calorie Assault Bike
48 Single Unders



15 February 2018

 Torsdag

A) Power Clean Push Jerk Ladder
For time
10 Reps at 50%
8 Reps at 60%
6 Reps at 70%
4 Reps at 80%
2 Reps at 90%

B) WOD
4 rounds for time

Rx
8 Chest to Bar Pullups
8 Goblet Squats 32/24kg
8 Toes-to-Bar
8 Goblet Squats 32/24kg

Md
4 Chest to Bar Pullups / 8 Pullups
8 Goblet Squats 24/16kg
4 Toes-to-Bar
8 Goblet Squats 24/16kg

Lt
8 Jumping Pullups
8 Goblet Squats 16/12kg
8 Hanging Knee Raises
8 Goblet Squats 16/12kg

Extra Credits

i) Front Squat 
3 x 4 reps 80%



14 February 2018

Onsdag

A) Deadlift
8 minutes to build up to a daily 3RM, start at 60%

B) Open Workout 16.4/17.4
Thorough walk-through of workout, movement standards and pacing strategy.
13 minute AMRAP

Rx
55 Deadlifts 100/70kg
55 Wallball 9/6kg
55 Calorie row
55 Handstand Push-ups

Scaled
55 Deadlifts 60/40kg
55 Wallball 9/6kg
55 Calorie row
55 Hand Release Push-ups

Extra Credits

i) 10 minute AMRAP
15 GHD Situps
30m Single Arm Suitcase Carry
30 Medicine Ball Twists
30 seconds Handstand Hold



13 February 2018

Tisdag

A) Power Snatch
Work up to a daily 5RM performed as Touch-&-Go

B) Open Workout 14.1 
Thorough walk-through of workout, movement standards and pacing strategy.
10 min AMRAP

Rx
30 Double Unders
15 Power Snatch 30/20kg

Scaled
30 Single Unders
8 Power Snatch 20/15kg

Extra Credits

i) Bar Muscle Ups

Rx
EMOM 8
2-6 Bar Muscle Ups

Scaled
5 Rounds, for quality:
5 Hip to Bar Kips
5 Bar Dips

ii) Running Intervals
6 min Max distance
Rest 4 min
6 min Max distance



12 February 2018

 Måndag

A) WOD
EMOM 30, alternating between
1. 3 Thruster 60% & 3-10 Hand Release Pushups
2. 3 Strict Pullups (CTB, Weighted, Banded) & 3-10 Ring Rows

B) Core Strength
3 x Max time with 20/15kg placed on lower back

Extra Credits

i) Back Squat
EMOM 6
3 reps at 75%

ii) WOD
5 rounds for time
750m Row
15m Handstand Walk



09 February 2018

 Fredag

A) Overhead Squats
5 x 3 reps, first set at 75%, then climbing to 90%

B) Open Workout 12.3
Thorough walk-through of workout, movement standards and pacing strategy.
18 minute AMRAP
Rx
15 Box Jumps
12 Push Press 50/35kg
9 Toes to Bar

Scaled
15 Box Step Ups
12 Push Press 30/20kg
9 Hanging Knee Raises

Extra Credits:

i) Barbell Cycling
15 Ground to Overhead for time
Rx: 100/70kg
Md: 70/50kg
Lt: 40/30kg

ii) Core Strength
3 Rounds, for quality:
30 seconds Straight Arm Side Plank per side
10 Good Mornings
10 Kettlebell Sidebends per side
10 GHD Sit-Ups



08 February 2018

 Torsdag

A) Pullup Strength Endurance
Every 30 seconds, perform 3 reps of:
Rx: Strict Chest to Bar Pullups,
Md: Pullups or
Lt: Banded Pullups
8 sets in total 

B) Deadlift Strength Endurance
Every 30 seconds, perform 5 reps of:
Deadlifts, Touch-&-Go 55-65% of 1RM
8 sets in total

C) Conditioning Intervals
1 minute work per station, rotating between:
1. Muscle Snatches, very light, focusing on cycling efficiency
2. Double Unders / Single Unders
3. Rowing for calories
4. Assault Bike for calories
5. Rest
 
Perform a total of 4 rounds at each station

Extra Credits

i) WOD
EMOM x 14
5 Handstand Pushups
5 Dumbbell Squat Snatches (same arm)



07 February 2018

 Onsdag

A) Thrusters, Touch-&-Go
3 x 3 reps 80-90%

B) Open Workout 14.5
Thorough walk-through of workout, movement standards and pacing strategy.
21-18-15-12-9-6-3 (Timecap: 20 min)

Rx
Thrusters 42.5kg
Bar Facing Burpees

Scaled
Thrusters 20/15
Bar Facing Burpees

Extra Credits:

i) Ski Erg & Sled Push
6 Rounds for time
250m Ski Erg
30m Sled Push 60kg
60s rest between rounds

ii) Muscle Up Practice
Rx: 10-8-6-4-2 reps for time, all sets unbroken
Md: 5-4-3-2-1 reps for time, all sets unbroken
Lt: 4 rounds, for quality:
12 Ring Kips
8 Transitions
4 Slow Descent Dips



06 February 2018

Tisdag

A) Back Squats
2 Rounds, rest as needed between sets
10 reps at 55%
6 reps at 70%
2 reps at 85%

B) WOD
5 Rounds for time
Rx
10 Kettlebell Snatches 24/16kg
8 Chest-to-bar Pullups
6 Handstand Pushups

Md
10 Kettlebell Snatches 20/12kg
8 Pullups
3 Handstand Pushups

Lt
10 Kettlebell Snatches 16/8kg
8 Jumping Pullups
6 Hand Release Pushups

C) Core Strength
Dead Bug Extensions
2 sets
90 seconds per side
Lying on back, pin a foam block between knee and elbow on same side and perform leg and arm raises with other half of limbs. Keep lower back pressed into ground at all times.

Extra Credits

i) Snatch Cycling
6 Power Snatches + 6 Snatch Balance E90s x 4 sets

ii) Conditioning
2 rounds of: 
1000-800-600-400-200m Run
Rest as needed between rounds in order to maintain a 90% intensity for each set



05 February 2018

 Måndag

A) Handstand Hold / Walk Practice
10 minutes

B) Open Workout 14.4
Thorough walk-through of workout, movement standards and pacing strategy.

Complete as many rounds and repetitions as possible in 14 minutes of: 
Rx
60-Calorie Row
50 Toes-to-bars
40 Wall-ball shots 9/6kg
30 Cleans 60/40kg
20 Ring Muscle-Ups

Scaled
60-Calorie Row
50 Hanging Knee Raises
40 Wall-ball shots 9/6kg
30 Cleans 30/20kg
20 Burpee Pullups

Extra Credits:

i) Deadlifts
Build up to a daily 6RM Touch-&-Go
Followed by 3 x 12 reps at 60% of 6RM

ii) Assault Bike Intervals
45 seconds ON, 15 seconds OFF x 12 sets



02 February 2018

 Fredag

A) Wallball Test
3 min AMRAP
Wallballs 9/6kg

B) WOD
5 min AMRAP
rest 5 min
5 min AMRAP, continue from end of first AMRAP

Rx 
3-6-9-12... Clean & Jerk 60/40kg
3-6-9-12... Toes to Bar

Scaled
3-6-9-12... Clean & Jerk 30/20kg
3-6-9-12... Hanging Knee Raises

C) Core Strength
Weighted Planks 
2 x Max time sets with 20/15kg

Extra Credits

i) Front Squat
5 x 2 reps 85%

ii) Long Distance Conditioning
For time
4k Assault Bike
2k Row
1k Ski Erg



01 February 2018

 Torsdag 

A) Open Workout 14.3
Thorough walk-through of workout, movement standards and pacing strategy.
8 minute AMRAP

Rx
10 Deadlifts 60/40kg
15 Box Jumps
15 Deadlifts 82.5/60kg
15 Box Jumps
20 Deadlifts 100/70kg
15 Box Jumps
25 Deadlifts 120/80kg
15 Box Jumps
30 Deadlifts 140/90kg
15 Box Jumps 
35 Deadlifts 160/100kg
15 Box Jumps

Scaled
10 Deadlifts 30/20kg
15 Box Jumps
15 Deadlifts 40/30kg
15 Box Jumps
20 Deadlifts 50/35kg
15 Box Jumps
25 Deadlifts 60/40kg
15 Box Jumps
30 Deadlifts 70/50kg
15 Box Jumps 
35 Deadlifts 80/55kg
15 Box Jumps

B) Bodybuilding Circle
4 rounds, 12 reps at each station
Dumbbell Z-Press
Good Mornings
Dumbbell Rows
Split Squats (6 reps per leg)

Extra Credits 

i) Power Snatch Ladder
Work up to a daily max, starting at 60%, performing 1 rep EMOM and increasing 5/2.5kg every set.

ii) Repeated Effort Conditioning
6 Lanes Sled Push
6 Lanes Kettlebell Carry 40/28kg
12 Lanes Shuttle Run
Rest 90 seconds
Repeat 2 more times



31 January 2018

 Onsdag

A) Clean & Jerk
4 x 2 reps 80-90%

B) Conditioning Intervals
1 minute AMRAPs, 30 seconds rest between each rotation
Station 1: Row for distance
Station 2: Double Unders or Single Unders
Station 3: Bear Crawl for distance
5 rounds in total

Extra Credits

i) Gymnastics 
Every 30 seconds, for 12 minutes:
1. 3-6 Chest to Bar Pullups
2. 3-6 Handstand Push-Ups
3. 3-6 Toes to Bar
4. 6-12 Pistol Squats



30 January 2018

 Tisdag

A) Open Workout 13.1
Thorough walk-through of workout, movement standards and pacing strategy.

AMRAP 17 minutes

Rx
40 Target Burpees
30 Snatches 40/25kg
30 Target Burpees
30 Snatches 60/35kg
20 Target Burpees
30 Snatches 80/45kg
10 Target Burpees
AMRAP Snatches 90/60kg

Scaled
40 Target Burpees
30 Snatches 20/15kg
30 Target Burpees
30 Snatches 30/20kg
20 Target Burpees
30 Snatches 40/25kg
10 Target Burpees
AMRAP Snatches 50/35kg

B) Core Strength
Laying Leg Raises
4 x 10-20 reps

Extra Credits

i) Back Squats
3 x 3 reps 85%

ii) Gymnastics Couplet
5 Rounds for time
4-12 Handstand Pushups 
15-45 Double Unders



29 January 2018

 Måndag 

A) Strict Handstand Push-Ups
5 x 5 reps
Use appropriate deficit or scaling to train strength
Deficit HSPU, HSPU with pillow, Negative HSPU, Pike Pushups, Handstand Hold (30 seconds)

B) Chest to Bar Test
2 min AMRAP 
Chest to Bar Pullups (Rx), Pullups (Md) or Jumping Chest to Bar Pullups (Lt)
Rest 2 min
Repeat 2 min AMRAP
Record total reps

C) WOD
3 Rounds for time
Rx 
20 Front Rack Lunges 60/40kg
40 Sit-ups
20m Bear Crawl

Md
20 Front Rack Lunges 42.5/30kg
30 Sit-ups
20m Bear Crawl

Lt
20 Front Rack Lunges 20/15kg
20 Sit-ups
20m Bear Crawl

Extra Credits

i) Macho Man
As long as possible, perform:
EMOM
3 Power Cleans
3 Front Squats
3 Push Jerks

Rx: 82.5/60kg
Md: 60/42.5kg
Lt: 42.5/30kg

ii) Assault Bike Intervals
40 seconds ON, 20 seconds OFF x 12 sets






26 January 2018

Fredag

A) Push Press
3 x 6 reps 70%

B) High Repetition Deadlifts
20RM

C) WOD
For time
5 Rounds for time

Rx
20 Barbell Lunges with 42.5/30kg
15 Burpee Box Jumps 

Md
20 Barbell Lunges with 20/15kg
12 Burpee Box Jumps 

Lt
20 Walking Lunges
9 Burpee Box Jumps

Extra Credits

i) Dumbbell Cycling
3 Snatches
3 Squat Snatches
3 Overhead Squats
Switch arm
3 Snatches
3 Squat Snatches
3 Overhead Squats
Rest 1 minute
5 sets in total

ii) Triple 3
3000m Row
300 Double Unders or 600 Single Unders
3000m Run

Scale to Triple 2
2000m Row
200 DU or 400 Single Unders
2000m Run



25 January 2018

 Torsdag

A) Back Squat
EMOM 9, perform both
3 Back Squats 60-70%
and
5 Broad Jumps

B) WOD, 15 minute AMRAP
Teams of 2
Performed as you go, I go. Share work anyhow

Rx
18-16-14-12-10-8-6-4-2 Squat Snatch Start at 60/40kg and increase weight by 5kg each round
4-8-12-16-20... Toes to Bar

Md
18-16-14-12-10-8-6-4-2 Squat Snatch Start at 45/30kg and increase weight by 5kg each round
4-8-12-16-20... Toes to Bar

Lt
18-16-14-12-10-8-6-4-2 Snatch Start at 20/15kg and increase weight by 5kg each round
4-8-12-16-20... Hanging Knee Raises

C) Core Strength
3 rounds of:
30 Medicine Ball Twists
10 Medicine Ball Situps

Extra Credits:

i) Strict Gymnastics
10-9-8-7-6-5-4-3-2-1 
Strikt Pullups
Strikt Dips




24 January 2018

 Onsdag 

A) Handstand Pushup
1 min AMRAP 
rest 1 min
1 min AMRAP 
rest 1 min 
1 min AMRAP
Scale to Hand Release Push-ups 

B) WOD 
5 rounds for time 

Rx
12 Chest to Bar Pull-ups 
24 Wallballs 9/6kg
60 second rest 

Md
12 Pull-ups 
18 Wallballs 9/6kg
60 second rest

Lt 
12 Jumping Pull-ups 
12 Wallballs 9/6kg
60 Second rest

Extra credits 

i) EMOM 8, within a one minute window, perform:
3-6 Handstand Push-ups 
3-6 Power Cleans 80/55kg

ii) Assault Bike
100/70 Calories for time



23 January 2018

 Tisdag 

A) Overhead Squat from ground
Work up to heavy double 
Followed by 4 x 4 reps at 15% lighter 

B) Circuit conditioning 
45 seconds ON
15 seconds OFF 
Spend 2 sets at each station before moving to the next 
Rotating between 
1. Row
2. Assault Bike
3. Shuttle Runs, carrying medicine ball on shoulder 9/6kg
4. Row
5. Kettlebell Snatches 16/12kg (3 reps per arm before switching)

Rotate through all stations twice. Total of 20 minutes of work 

C) Strict Hanging Leg Raises
4 x 5-20 reps (up to 90 degree hip flexion)

Extra credits

i) CrossFit WOD
Rx 
21-15-9 Overhead Squats 42.5/30kg 
9-7-5 Bar Muscle Uos

Scaled 
21-15-9 Overhead Squats 20/15kg
9-7-5 Burpee Chest to Bar



22 January 2018

 Måndag 

A) EMOM 6 
6 Squat Snatches Touch and Go 45-55% of 1RM Snatch

B) EMOM 6 
6 Power Thrusters Touch and Go 45-55% of 1RM Clean & Jerk

C) WOD 
For time (Time cap: 14 min) 

Rx 
10 Squat Clean Thrusters 70/50kg
40 Toes to Bar
160 Double Unders 
40 Toes to Bar
10 Squat Clean Thrusters 70/50kg

Md
10 Squat Clean Thrusters 55/40kg
25 Toes to Bar 
80 Double Unders 
25 Toes to Bar
10 Squat Clean Thrusters 55/40kg

Lt
10 Squat Clean Thrusters 40/25kg
40 Hanging Knee Raises 
160-320 Single Unders 
40 Hanging Knee Raises 
10 Squat Clean Thrusters 40/25kg

Extra Credits

i) Accessory Strength 
4 supersets 
Single Kettlebell Deadlifts 8 reps per side
Kettlebell Rows 8 reps per side 




19 January 2018

 Fredag

A) Back Squat 
EMOM 7, perform both
3 Back Squats 60-70%
and
5 Broad Jumps

B) WOD: 5 Rounds for time (Timecap: 12 minutes)
Rx
9 Overhead Squats 50/35kg
9 Lateral Burpees
9 Toes to Bar
Rest 60s

Md
9 Overhead Squats 42.5/30kg
7 Lateral Burpees
5 Toes to Bar
Rest 60s

Lt
9 Overhead Squats 35/25kg
6 Lateral Burpees
3 Toes to Bar
Rest 60s

C) Accessory Strength
3 Supersets
Deficit Reverse Lunges, 10cm 6 + 6 reps
Spread Eagle Situps 12 reps

Extra Credits
i) Power Thrusters (Power Clean directly into Push Press without pause)
Work up to a heavy single Power Thruster
Then perform 3 sets of 3 Touch and Go Power Thrusters at 85% of Heavy Single
Then 20 reps for time at 50%

ii) Repeated Effort Conditioing
3 sets of 
400m Run
40 Row (calories)
100m Prowler Push (Light load)
Rest as needed between sets



18 January 2018

Torsdag

A) Strict Handstand Pushups
5 x 5 reps
Use appropriate deficit or scaling to train strength
Deficit HSPU, HSPU with pillow, Negative HSPU, Pike Pushups, Handstand Hold (30 seconds)

B) Strict Pullups 
EMOM 8
3 Strict Pullups
Use approriate scaling for muscle endurance
Weighted, banded or ring rows.

C) WOD
15 minute AMRAP
35 DU / 20 DU / 70 SU
35m Farmers Walk (2 lengths on grass)
20 Bear Hug Lunges
20 Mountain Climbers
20 Medicine Ball Twists

Extra Credits
i) Fatbar Deadlifts
3 x 8 reps 70%

ii) WOD
21-15-9 reps of 
Kettlebell Snatches 24/16kg
Assault Bike (calories)



17 January 2018

Onsdag

A) Snatch
Every minute on the minute, perform:
2 Power Snatch+ 2 Squat Snatches at 60-70% of 1RM Snatch
8 sets
Preferrably performed as Touch-and-Go

B) WOD:10 min A
Rx
10 Thrusters 50/35kg
10 Chest to Bar Pullups
15 Wallballs 9/6kg
10 Toes to Bar

Md
10 Thrusters 40/30kg
10 Pullups
10 Wallballs 9/6kg
5 Toes to Bar

Lt
7 Thrusters 30/20kg
7 Jumping Pullups
7 Wallballs 9/6kg
7 Hanging Knee Raises

C) Core
3 rounds
45 second Swim Kicks
30 second Straight Arm Side Planks, both sides
Rest 45 seconds

Extra Credits
i) Gymnastics WOD
8 minute AMRAP
10 meter Handstand Walk/Wheel Barrow
10 Pistols/Bulgarian Split Squats

ii) Long Slow Distance Conditioning
3 rounds for time
1km Ski-Erg
3km Assault Bike



16 January 2018

Tisdag

A) WOD Intervals

On minute 0, 8, 16, 24, 32, perform:
For time (3 min Time Cap)
300/250/200m Row
8 Clean & Jerks
20/16/12 Box Jumps
Rest 

On minute 4, 12, 20, 28, 36, perform:
For time (3 min Time Cap)
300/250/200m Row
8 Clean & Jerks
16/13/10 Burpees 
Rest 

Barbell Weight
Rx: 50/35
Md: 42.5/30
Lt: 35/25




Coach Note:
Let half of group start at 00:00, and start second half of group at 02:00 in order to free rowers and boxes in time. Treat first round of both mini-WODs as part of the warm-up. 

Extra Credits:
i) Lower Body Strength Training
Back Squat 
5 x 5 reps 70-75%

Good Morning
3 x 10 reps 



15 January 2018

Måndag

A) High Rep Deadlifts
4 x 10 reps at 65%, or slight increase from last week
Double overhand grip, no straps allowed 

B) WOD
EMOM 12, alternating between

Rx
1. 12 Shuttle Runs
2. 8 Dumbbell Power Cleans + 8 Dumbbell Push Press 22/16kg

Md
1. 10 Shuttle Runs
2. 8 Dumbbell Power Cleans + 8 Dumbbell Push Press 18/12kg

Lt
1. 8 Shuttle Runs
2. 8 Dumbbell Power Cleans + 8 Dumbbell Push Press 14/9kg

C) Core 
3 Supersets
Max time Box Supported L-sit
Directly into 30 seconds weighted plank

Extra Credits
i) Gymnastics: Muscle Ups
Rx
2 Rounds for time
7 Bar Muscle Ups
7 Ring Muscle Ups

Scaled
3 Rounds, not for time
20 second Ring support
15 Ring Kips
10 Transition Drills
5 Hip to Bar Kips

ii) Assault Bike Intervals
35 seconds ON / 25 seconds OFF x 12 sets




12 January 2018

 Fredag

A) Strict Handstand Pushups
5 x 5 reps
Use appropriate deficit or scaling to train strength
Deficit HSPU, HSPU with pillow, Negative HSPU, Pike Pushups, Handstand Hold (30 seconds)

B) WOD, For time (Timecap: 22 minutes)
In teams of 2, split work anyhow

5 Rounds for time
50/35 Row (calories)
25 Burpee Box Jumps

C) Shoulders and Core
Straight Arm Sideplank
4 x 30 seconds per side
30 seconds rest between rounds

Extra Credits

i) Back Squats
4 x 3 reps 80%

ii) Gymnastics Couplet
AMRAP 10 minutes
5 Toes to bar
5 meter Handstand Walk



11 January 2018

Torsdag

A) Strength Training
EMOM, for 12 minutes, alternating between  
Strict Chest to Bar Pullups 3-6 reps, 1 second pause at top, use bands for scaling
Overhead Barbell Lunges 3 reps per leg

B) WOD, 4 rounds for time
Rx
20 Thrusters 42.5/30kg
60 Double Unders
Rest 60 seconds between rounds

Md 
20 Thrusters 30/20kg
30 Double Unders or 120 Single Unders
Rest 60 seconds between rounds

Lt
20 Thrusters 20/15kg
80 Single Unders
Rest 60 seconds between rounds

C) Core
Swim Kicks 
15 seconds ON, 15 seconds OFF
x 8 rounds

Extra Credits

i) Push Jerk Cycling
6 Touch-and-Go Push Jerks
Every 90 seconds x 6 sets
Keep weights between 60-75%



10 January 2018

Onsdag

A) High Rep Deadlifts
4 x 10 reps at 62.5%, or slight increase from last week
Double overhand grip, no straps allowed

B) WOD, 10 rounds for time (Timecap: 15 min)
Use only one arm per round when performing dumbbell movements, switch arm between rounds.

Rx 
5 Dumbbell Snatches
5 Dumbbell Overhead Squats
10m x 2 Bear Crawl (back and forth)
Dumbbell Weight: 22/16kg

Md
5 Dumbbell Snatches
5 Dumbbell Overhead Squats
10m x 2 Bear Crawl (back and forth)
Dumbbell weight: Appropriate weight for good Overhead Squats

Lt
5 Dumbbell Snatches
5 Dumbbell Goblet Squats
10m Bear Crawl (walk back)
Dumbbell weight: 14/9kg

Extra Credits
i) Power Clean Cycling
5 Touch-and-Go Power Cleans, with added 1s pause in front rack catch position
EMOM x 8 min
Keep weights between 50-70%

ii) Assault Bike Intervals
30s Max Effort, 30s Rest
12 sets 




09 January 2018

Tisdag 

A) Front Squat
E90s x 8 sets
First 2 sets, 5 reps at 65-70%
Second 2 sets, 3 reps at 75-80%
Following 2 sets, 2 reps at 80-85%
Final 2 sets, 1 rep at 85-90%

B) WOD, for time
Rx
12-10-8-6-4-2 Squat Cleans 42.5/30kg
6-5-4-3-2-1 Bar Muscle Ups

Md
12-10-8-6-4-2 Squat Cleans 35/25kg
6-5-4-3-2-1 Burpee Chest to Bar Pullups

Lt
12-10-8-6-4-2 Squat Cleans 30/20kg
6-5-4-3-2-1 Burpee Pullups

C) Core
Weighted Planks 
30 seconds x 3 sets

Extra Credits
i) 3 Rounds for time
1km Run
800m Row
600m Ski Erg



08 January 2018

Måndag

A) Ring Muscle Up Practice
15 Ring Kips
15 Transition Drill
5 Slow Descent Dips
3 rounds, for quality, not time

B) The Open Test
AMRAP 20 min
Rx
50 Wallballs
50 Double Unders
40 Box Jumps
40 Toes to Bar
30 Chest to Bar Pullups
30 Burpees 
20 Power Cleans
20 Shoulder to Overhead
10 Power Snatches
10 Ring Muscle Ups
Barbell Weight: 60/40kg

Scaled
25 Wallballs
100 Single Unders
20 Box Jumps
20 Hanging Knee Raises
15 Jumping Chest to Bar Pullups
15 Burpees 
10 Power Cleans 
10 Shoulder to Overhead
5 Power Snatches
5 Strict Ring Rows
5 Pushups
Barbell Weight: 42.5/30kg

Extra Credits

i) Snatch Cycling
3 Touch-and-Go Power Snatches 
EMOM x 8 min
rest 2 minutes
3 Touch-and-Go Hang Squat Snatches
EMOM x 8 min
Keep weights within 50-75% of 1RM Snatch



05 January 2018

 Fredag

A) Thrusters
4 x 4 reps 75%

B) Bergeron Beep Test
Every minute, on the minute, as long as possible
Rx 
7 Thrusters 35/25kg
7 Pullups
7 Burpees

Md
5 Thrusters 35/25kg
5 Pullups 
5 Burpees

Lt
5 Thruster 20/15kg
5 Jumping Pullups
3 Burpees

If under 10 minutes, continue up until 10 minutes as an AMRAP

C) Core Strength
Dragon Flag Negatives
4 x 8 reps

Extra Credits

i) Fatbar Deadlift 
1 RM
then 3 x 6 reps at 20% Lighter

ii) Pistol Squats
4 x 4 reps per leg, weighted if need

iii) Conditioning, repeated AMRAPS
5 min AMRAP x 3 
30 Double Unders
8 Shuttle Runs
8 Ski Erg (calories)
rest 2 min between AMRAPS



04 January 2018

 Torsdag

A) Back Squat
3 x 6 reps 70%

B) Chest to Bar Test
2 min AMRAP 
Chest to Bar Pullups (Rx), Pullups (Md) or Jumping Chest to Bar Pullups (Lt)
Rest 2 min
Repeat 2 min AMRAP
Record total reps

C) Rowing
Teams of 2
5000m Row for time

or 

Solo
500m x 5 rounds
Rest 1:30 between rounds

Extra Credits
i) Gymnastics Cycling
Every 30 seconds, rotating between
1. 3-6 Handstand Pushups
2. 3-6 Toes to Bar
3. 6 High Box Jumps
For a total of 8 rounds, or 12 minutes

ii) Conditioning
For time
21-18-15-12-9-6-3 
Assault Bike
Kettlebell Swings 24/16kg






03 January 2018

Onsdag

A) Strict Handstand Pushups
5 x 5 reps
Use appropriate deficit or scaling to train strength

B) WOD, 6 rounds for time 
Rx
5 Hang Snatch 50/35kg
10 Toes to Bar
30 Double Unders
45 second rest

Md
5 Hang Snatch 42.5/30kg
7 Toes to Bar
20 Double Unders
45 second rest

Lt
5 Hang Snatch 35/25kg
10 Hanging Knee Raises
50 Single Unders
45 second rest

Extra Credits

i) Upper Body Strength Supersets
A) Dumbbell Bench Press 10 reps
B) Dumbbell Row 10 reps
Rest 60 seconds between rounds, 4 supersets in total

ii) Sled Push
Every 30 seconds x 20 sets
15m Sled Push



02 January 2018

Tisdag

A) High Rep Deadlifts
4 x 10 reps 60%
Double overhand grip, no straps allowed

B) 3 min AMRAP
Wallballs 9/6kg

rest 3 min

C) 13 min AMRAP
Rx
16 Single Arm Overhead Lunges holding a Dumbbell 22/16kg
16 Box Jumps
16 Hang Power Cleans 50/35kg

Md
16 Single Arm Overhead Lunges holding a Dumbbell 18/12kg
16 Box Jumps
16 Hang Power Cleans 42.5/30kg

Lt
16 Single Arm Overhead Lunges holding a Dumbbell 14/9kg
16 Box Jumps
16 Hang Power Cleans 35/25kg

Extra  Credits

i) Squat Clean + Front Squat + Jerk
5 x 1 + 3 + 1 reps 80% of 1RM C&J

ii) Wallfacing Handstand Hold
4 x 30 seconds sets
Try to use wall as support as little as possible



29 December 2017

 Fredag

A) WOD: "Filthy 50"

50 Box Jumps
50 Jumping Pullups
50 Kettlebell Swings 16/12kg
50 Walking Lunges
50 Knees to elbows
50 Push Press 20/15kg
50 Back Extensions
50 Wallballs 9/6kg
50 Burpees
50 Double Unders

GOOD LUCK



28 December 2017

Torsdag:

A) Squat Clean
4 x 2 reps 80%

B) WOD
5 Rounds for Time
Rx 
11 Squat Cleans 50/35kg
11 Burpee Pullups
1 min Rest Between Rounds

Scaled
11 Squat Cleans 40/25kg
11 Target Burpees
1 min Rest Between Rounds

Extra Credits
i) Weightlifting
Push Press + Split Jerk
8 x 1 + 1 reps 90% of Push Press

ii) Gymnastics Couplet
5 rounds
10 meter Handstand Walk
10 Pistols



27 December 2017

Onsdag

A) 12 Days of Tegen Christmas
First round, 1
Second round, 2 - 1 
Third round, 3 - 2 - 1
And so on, up to 12 rounds

1 Front Squat
2 Power Clean
3 Chest to Bar Pullups / Jumping Chest to Bar Pullups
4 Burpees
5 Box Jumps
6 Deadlifts
7 Toes to Bar / Knees to Elbows / Hanging Knee Raises
8 Wallballs 9/6kg
9 Kettlebell Swings
10 Dumbbell Snatches
11 Mountain Climbers per leg (22 total)
12 Shuttle Runs
 
Barbell
Rx: 80/55kg
Md: 60/40kg
Lt: 40/25kg

Kettlebell
Rx: 24/16kg
Scaled: 20/12kg

Dumbbell
Rx: 22/14kg
Scaled:  16/9kg



26 December 2017

Tisdag

A) Snatch 
3 x 3 reps 75-80%

B) WOD
16 minute AMRAP
16 Bear Hug Lunges, carrying a 9/6kg medicine ball
12 Hand Release Pushups
8 Power Snatch 30-40% of 1RM 

C) Core
Max Effort Planks
10 seconds ON, 20 seconds OFF x 8 set

Extra Credits
i) Conditioining
For time
100 Assault Bike (calories)



25 December 2017

Måndag

A) Clean & Jerk
12 minutes to build up to a daily 1RM of the complex:
Clean + Front Squat + Jerk
Start clock when  you have reached 50% of your 1RM Clean & Jerk

B) WOD
For time

Rx
40/30 Row (calories)
120 Double Unders
30/22 Row (calories)
80 Double Unders
20/15 Row (calories)
40 Double Unders 

Md
35/27 Row (calories)
60 Double Unders
25/18 Row (calories)
40 Double Unders
15/11 Row (calories)
20 Double Unders 

Lt
30/20 Row (calories)
240 Single Unders
20/14 Row (calories)
160 Single Unders
10/7 Row (calories)
80 Single Unders 

C) Gymnatics Strength
5 Supersets
5-10 Ring Pullups
5-10 Strict Handstand Pushups / Pike Pushups

Extra Credits
i) Extra Strength Training
Back Squat 
3 x 12 Reps 50% 

Good Morning
3 x 12 Reps 




22 December 2017

Fredag

A) Every 5 minutes, 6 rounds
Rx 
21/14 Row (calories)
15 Toes to Bar
9 Clean & Jerks 70/50kg
Rest for remainder of 5 minutes

Md 
18/12 Row (calories)
10 Toes to Bar
9 Clean & Jerks 55/40kg
Rest for remainder of 5 minutes

Lt
15/10 Row (calories)
15 Hanging Knee Raises
9 Clean & Jerks 40/30kg

Extra Credits
i) Muscle Snatch
Work up to Daily max, then 2 x 2 reps at 15% lighter

Power Snatch 3 x 3 reps 80%

ii) Ring Gymnastics
5 sets 
4 Ring Pullups
1 Ring Muscle Up (Rx)
4 Ring Dips



21 December 2017

 Torsdag

A) Back Squat 
3 x 10 reps 55%

B) 20 minute AMRAP, Teams of 2
Alternating person between rounds
10 Dumbbell Snatches 22/16kg
10 Wallballs 9/6kg
20 Walking Lunges

Extra Credits:
i) Conditioning
500m Ski Erg
30m Sled Push Light load
450m Ski Erg
30m Sled Push
400m Ski Erg
30m Sled Push
350m Ski Erg
30m Sled Push
300m Ski Erg
30m Sled Push
250m Ski Erg
30m Sled Push
200m Ski Erg
30m Sled Push
150m Ski Erg
30m Sled Push
100m Ski Erg
30m Sled Push
50m Ski Erg
30m Sled Push



20 December 2017

Onsdag

A) Handstand Push Up/Hold Practice, 10 minutes

B) WOD, 3 rounds for time (Time Cap 18 minutes)
Rx
30 Box Jumps
25 Deadlifts 90/65kg
20 Handstand Pushups
 
Md
25 Box Jumps
25 Deadlifts 75/50kg
10 Handstand PushupsPushups

Lt
20 Box Jumps
25 Deadlifts 60/42.5kg
20 Pushups

C) L-Sit on Parallettes or Boxes
3 sets, max time

Extra Credits
i) Upper Body Supersets
12 reps Incline Dumbbell Press
15 meter Bent Over Rope Pull
60 second rest
x 4 



19 December 2017

 Tisdag

A) WOD 1
Every 3 minutes x 5 sets
5 Deadlift, 75%
30 Double Unders

B) WOD 2
Death by Burpees
Minute 1 - 1 Burpee
Minute 2 - 2 Burpees
Minute 3 - 3 Burpees 
And so on...

Extra Credits
i) Handstand Walk
100m for time

ii) Conditioning Intervals
45 seconds ON, 15 seconds OFF
Rotating between
Assault Bike
Row
Shuttle Runs
Double Kettlebell Squat Clean & Jerk 16/12kg
x 5 rounds



18 December 2017

Måndag 

A) Hang Snatch
4 x 2 reps 85%

B) EMOM x 12, alternating between
Rx
1. 4 Hang Power Snatch + 4 Overhead Squats 60/42.5kg
2. 8 Bar Muscle Ups
 
Md
1. 4 Hang Power Snatch + 4 Overhead Squats 42.5/30kg
2. 4 Chest to Bar + 8 Pushups

Lt
1. 4 Hang Power Snatch + 4 Overhead Squats 30/20kg
2. 4 Strikt Pullups + 4-8 Pushups

C) Core
Swim Kicks
40 seconds ON, 20 seconds OFF

Extra Credits:
i) Clean + Front Squat 
5 x 2 + 2 reps 80%

Press 
3 x 8 reps 60%



15 December 2017

 Fredag

A) WOD: Randy (Timecap: 5 minutes)
75 Snatches for time
Rx: 35/25kg
Scaled: 20/15kg (Bar passes mid-shin depth between every rep)

B) EMOM 21, alternating between:
1. Barbell Alternating Reverse Lunges, 6 + 6 reps
2. Alternating Dumbbell Press, 6 + 6 reps
3. Straight Arm Side Plank, 25 seconds per side

Extra Credits
i) EMOM 10
1 Power Snatch
1 Hang Snatch
1 Overhead Squat
Start at 70% and work your way up to 90%, adding weight between sets

ii) Gymnastics
10 rounds
2-4 Hip to Bar Kips (goal is hips as high as possible, minimal arm bend)
5m Handstand Walk



14 December 2017

 Torsdag

A) WOD: Barbara
5 rounds for time
20 Pullups
30 Pushups
40 Situps
50 Air Squats
3 min rest

40 minute Time Cap

Extra Credits
i) Back Squat
3 x 8 reps 65%

ii) Conditioning
7 minute AMRAP
6 Sandbag Shuttle Runs
12 Kcal Ski Erg
rest 3 minutes
Repeat 7 minute AMRAP



13 December 2017

Onsdag

A) Every minute, on the minute, for 14 minutes, alternating between
1. 6 Drop & Go Power Cleans + 6 Burpees
2. 6 Touch & Go Power Cleans + 6 Burpees
Rx: 60/42.5kg
Md: 50/35kg
Lt: 42.5/30kg

B) Rowing, teams of 2:
5000m Row
1 Rower at a time, switch as often as desired.

Extra Credits
i) Gymnastics Ring Strength
3-6 Ring Dips + 15 second Ring Support
6 sets

 



12 December 2017

Tisdag

A) Upper Body Strength
Every minute, on the minute, for 12 minutes, alternating between:

1. Bat Pullups
3 reps per side
Use bands or weights to find appropriate resistance

2. Strict Handstand Pushups
3-6 reps
Use maximum of 15 cm reduced height. If more help is needed:
3 Negative Handstand Pushups, slow descent
or 
6-12 Pike Pushups

B) WOD, For time (12 minute Time Cap)
Rx
Double Unders 25-50-75-100 reps
After each round, perform 20 Wallballs, 9/6kg 

Md
Double Unders 15-30-45-60 reps
After each round, perform 15 Wallballs, 9/6kg 

Lt
Double Unders 50-75--100 reps
After each round, perform 20 Wallballs, 9/6kg 

C) Core Strength
Ab Rollouts
4 x 4-12 reps

Extra Credits
i) Sled Push
1RM 10 meters, 
then 3 sets at 15% lighter



11 December 2017

Måndag

A) WOD: McGhee
30 minute AMRAP
5 Deadlifts 
13 Pushups
9 Box Jumps

Barbell weight
Rx: 125/85kg  
Md: 100/70kg
Lt: 70/45kg

Extra Credits
i) Push Jerk, Touch & Go
4 x 4 reps 70%

ii) Toes to Bar
60 reps for time



iii) Conditioning
For max distance
2 minute Run
rest 30 seconds
2 minute Assault Bike
rest 30 seconds
3 rounds in total



08 December 2017

Fredag

A) Barbell Squat Jumps
5 x 3 reps 25% of 1RM Back Squat

B) WOD 26 min AMRAP
Rx
30 Double Unders
20 Russian Twists with Medicine Ball
10 Medicine Ball Cleans
30 Double Unders
20 Medicine Ball Lunges (bear hug)
10 Pullups

Scaled
60 Single Unders
20 Russian Twists with Medicine Ball
10 Medicine Ball Cleans
60 Single Unders
20 Medicine Ball Lunges (bear hug)
10 Jumping Pullups

No Extra Credits today



07 December 2017

Torsdag

A) Snatch
4 x 2 reps 80%

B) WOD 1
Teams of 2, share work anyhow

8 min AMRAP
Rx 
20 Toes to Bar
20 Box Jumps
20 Deadlifts 80/55kg

Md
20 Knees to Elbows
20 Box Jumps
20 Deadlifts 60/40kg

Lt
20 Hanging Knee Raises
20 Box Jumps 
20 Deadlifts 42.5/30kg

C) WOD 2
Teams of 2, share work anyhow

8 min AMRAP
Back Squats, no rack allowed

Rx
6 Synchronized Burpees on the minute, Barbell: 60/42.5kg

Md
5 Synchronized Burpees on the minute, Barbell: 50/35kg

Lt
4 Synchronized Burpees on the minute, Barbell: 42.5/30kg

Extra Credits:
i) Straight Arm Strength
4 sets
20 second Ring Support Hold
20 second Skin the Cat Hold
20 second Side Plank on straight arm (both sides)
20 second Active Hang in pullup bar
20 second Handstand Hold
Rest 90 seconds



06 December 2017

 Onsdag

A) Clean & Jerk
3 x 1+1 reps 90%

B) WOD
5 Rounds for time

Rx
10 Shuttle Runs
7 Clean & Jerks 45/30kg
4 Bar Muscle Ups

Md
10 Shuttle Runs
7 Clean & Jerks 40/25kg
4 Chest to Bar Pullups

Lt
10 Shuttle Runs
7 Clean & Jerks 35/20kg
4 Pullups

C) Hanging Leg Raises (up to parallell with ground)
4 x 10-20 reps

Extra Credits
i) Front Squat
2 x 1 reps 90%

ii) Gymnastics Strength
10-8-6 Strict Pullups
10-8-6-Strict Dips
10-8-6 Ring Rows
10-8-6 Ring Pushups



05 December 2017

Tisdag 

A) Snatch Pull
Work up to a heavy single Snatch Pull, around 125% of 1RM Snatch

B) Snatch
6 x 1 reps 80-95%

C) WOD
For time
Rx 
1000/750m Row 
40 Wallballs 9/6kg
40 Kettlebell Swings 24/16kg

Md 
1000/750m Row
30 Wallballs 9/6kg
30 Kettlebell Swings 24/16kg

Lt
800/600m Row
30 Wallballs 9/6kg
30 Kettlebell Swings 20/12kg

Extra Credits
i) Power Clean & Split Jerk
Work up to heavy single, 1 x 1+1 reps 
Then 3 x 1+1 reps 85%

ii) Running Intervals
5 sets
1000m Run
Rest 45 seconds



04 December 2017

 Måndag

A) Back Squat 
2 x 1 reps 90-95%
2 x 1 reps 80% with 1 second pause in bottom

B) Deadlift
1 x 1 rep 85%
1 x 1 rep 90%
1 x 1 rep 95%

C) WOD
4 min AMRAP, rest 2 minutes, repeat 4 min AMRAP

Rx
3 Power Snatch 50/35kg
6 Pushups
9 Air Squats

Md
3 Power Snatch 42.5/30kg
6 Pushups
9 Air Squats

Lt 
3 Power Snatch 30/22.5kg
6 Pushups
9 Air Squats

Extra Credits
i) Power Snatch
4 x 1 reps 85-95%

ii) Monostructural WOD
For Time
60 Row (calories)
40 Assault Bike (calories)
150 Double Unders
40 Assault Bike (calories)
60 Row (calories)



01 December 2017

 Fredag 

A) Power Snatch
4 x 2 reps 85-90%

B) Front Squat 
2 x 2 reps 90%
1 x 1 reps 95%

C) WOD 12 minute Amrap
20 Situps
5 Hang Power Clean
5 Push Jerks
Rx 60/42.5kg 
Md 50/35kg
Lt 42.5/30kg

Extra Credits 
i) Gymnastics Core
5 rounds
15 Hollow Rocks
15 Reverse Hyperextensions

ii) Conditioning
6 sets
21 Row (calories)
15 Assault Bike (calories)
9 Ski Erg (calories)
Rest as needed in between rounds




30 November 2017

Torsdag

A) Snatch + Overhead Squat 
8 x 1 + 2 reps 75%, every minute, on the minute 

B) WOD 
For time
Rx 
24-20-16 Pistol Squats
12-10-8 Hand Stand Pushups
6-5-4 Bar Muscle Ups

Md 
24-20-16 Box Pistol Squats
6-5-4 Hand Stand Pushups
6-5-4 Chest to Bar Pullups

Lt
24-20-16 Bulgarian Split Squats
12-10-8 Pushups
12-10-8 Jumping Pullups

C) Ab Rollouts 
3 x 4-12 reps

Extra Credits:
i) Conditioning
24 minute AMRAP (70% Pace)
30m Prowler (Light Load)
30m Farmers Carry 2x 24/16kg
6 Burpee High Box Jump Overs



29 November 2017

 Onsdag

A) Push Press
Build up to heavy double, followed by 2 x 1 reps at same weight

B1) 9 min AMRAP
12/8 Row (calories)
12 Dumbbell Snatches Rx 22/16kg, Md 18/12kg, Lt 14/9kg

B2) 9 min AMRAP
8 Thrusters Rx 40/30kg, Md 30/20kg, Lt 20/15kg
8 Lateral Burpees

Rest 5 minutes between B1 & B2. Half of group starts with B2.

Extra Credits
i) Clean Deadlift + Clean Pull
5 x 2 + 2 reps 100% av 1RM Clean

ii) Static Gymnastics Strength
5 supersets
20 second Ring Support (Rx: L-sit)
20 second Hand Stand Hold
Rest 60 seconds between sets







28 November 2017

Tisdag

A) Clean & Jerk
2 x 1 reps 80-85%
2 x 1 reps 90-95%

B) WOD
3 Rounds for time (Time Cap: 9 minutes)
Rx
25 Box Jumps
25 Sumo Deadlift High Pulls 50/35kg

Md
20 Box Jumps
25 Sumo Deadlift High Pulls 42.5/30kg

Lt
15 Box Jumps
25 Sumo Deadlift High Pulls 35/25kg 

C) Accessory Strength
50 Band Pull Aparts
50 Russian Twists with Medicine Ball

Extra Credits
i) Back Squats
5 x 2 reps 85%

ii) Assault Bike Intervals
30 seconds ON, 30 seconds OFF x 12 sets



27 November 2017

Måndag

A) Snatch
Build up to a heavy single, followed by 3 x 1 reps 90%

B) Chipper WOD 14 min Time Cap
Rx
200 Double Unders
100 Single Arm Kettlebell Thrusters  24/16kg
50 Toes To Bar

Md
100 Double Unders
100 Single Arm Kettlebell Thrusters 20/12kg
30 Toes To Bar

Lt
300 Single Unders
100 Single Arm Kettlebell Thrusters 16/8kg
50 Hanging Knee Raises

C) Core Strength
"Stir-the-pot"
10 Rotations each way x 4 sets

Extra Credits
i) Power Clean
4 x 1 reps 90-97%

ii) Strict Gymnastics 
8-8-8-8
Strict Handstand Pushups
Strict Supinated Grip Pullups
Ring Pushups
Ring Rows
Rest 60 seconds between rounds

iii) Conditioning
3 x 4 min AMRAP
14/10 Row (calories)
7 Burpees over rower
Rest 2 minutes



24 November 2017

 Fredag

A) Squat Clean EMOM x 12 minutes
1. 3 reps at 70%
2. 2 reps at 80%
3. 1 reps at 90%

B) WOD Intervals
Start every 6 minutes, (Each round, Time Cap: 4 minutes)
x 4 Intervals

Rx
500/400m Row (sub 2 min)
35 Wallballs 9/6kg
AMRAP Bar Muscle Ups
Rest 2 minutes

Md
500/400m Row (sub 2 min)
25 Wallballs 9/6kg
AMRAP Chest to Bar Pullups
Rest 2 minutes

Lt
400/300m Row (sub 2 min)
25 Wallballs 9/6kg
AMRAP Pullups
Rest 2 minutes

Extra Credits
i) Press
7 x 1 reps at 80-90%
Every rep has to be super fast, no grinding through sticking point

ii) Ring Pullups 
Work up to a 5RM
then 3 reps OTM x 6 on that same weight

iii) Ski Erg Intervals
45 seconds ON, 15 seconds OFF x 10 rounds





23 November 2017

 Torsdag

A) Reverse Snatch
4 x 3 reps 80%

B) WOD, 5 rounds for time (Timecap: 12 minutes)

12 Shuttle Runs
12 Deadlifts
6 Shoulder to Overhead

Rx 70/50kg
Md 50/35kg
Lt 35/20kg

C) Accessory Strength
3 supersets
30 second Side Plank, both sides
6+6 Reverse Dumbbell Lunges standing on 10 cm riser

Extra Credits
i) Power Cleans
5 x 2 reps 85-90%

ii) Gymnastics WOD
8 minute AMRAP
24 Double Unders
12 Pistols
6 Target Burpees (10cm above reach)



22 November 2017

Onsdag

A) Back Squat
2 x 2 reps 85%
2 x 1 reps 90%
1 x 1 reps 95% 

B) WOD, 8 minute AMRAP

Rx
10 Chest to Bar Pullups
10 Hang Squat Cleans 60/40kg

Md
10 Pullups
10 Hang Squat Cleans 45/30kg

Lt
10 Jumping Pullups
10 Hang Squat Cleans 30/20kg

C) Accessory Strength
4 supersets
20 Good Mornings, empty bar
20 Band Pull-Aparts

Extra Credits
i) Snatch Balance
Work up to a daily 1 rep max, 1 fail allowed

ii) On the Minute Gymnastics
Every 30 seconds, rotating between
1. 3-5 Handstand Pushups
2. 3-5 Toes-to-Bar
3. 3 High Box Jumps
x 8 rounds (12 minutes in total)

iii) Repeated Effort Conditioning
500m Run
40/30 Rowing (calories)
30/20 Assault Bike(calories)
Rest 2 minutes, repeat once



21 November 2017

 Tisdag

A) Snatch Strength
EMOM x 10 minutes alternating between:
1. 5 reps Snatch Grip Push Press
2. 5 reps High Hang Snatch Pull 
Use 70% of 1RM Snatch, 5 sets each

B) Ring Muscle Up Practice
4 Rounds of 
Ring Dips 3-8 reps
High Kips in Rings 3-5 reps, bring hips to rings on final rep
Transition Drill 8 reps
Max 10 minutes, 75% pace

C) WOD
10 rounds for time (12 min Timecap)
Rx 
25 Double Unders
1 Bear Complex 75/50kg

Md 
15 Double Unders
1 Bear Complex 50/35kg

Lt
25 Single Unders
1 Bear Complex 35/25kg

Extra Credits
i) Behind the Neck Jerk
6 x 1 reps 90%

ii) Long Slow Distance Conditioning 85% pace
1000m Assault Bike
700m Row
400m Ski Erg 
x 3 rounds




20 November 2017

Måndag

A) Front Squat + Jerk
1+1 x 6 sets 85-95%

B) WOD 
Rx
21-15-9 Burpee Box Jumps
42-30-18 Kettlebell Swings 24/16kg

Md
18-12-6 Burpee Box Jumps
42-30-18 Kettlebell Swings 20/12kg

Lt
21-15-9 Burpees
42-30-18 Kettlebell Swings 16/8kg

C) Snatch Position Practice
Hold a bottom Overhead Squat hold with a barbell
30 seconds ON, 30 seconds OFF x 4 sets

Extra Credits
i) Snatch
2 x 5 sets 80-85%

ii) Handstand Walk
4 minute Amrap
Handstand walk in a figure 8 circuit around 2 weightplates placed 2 meters apart
Scale to Hollow Position Wheel Barrows



17 November 2017

 Fredag

A) Clean
1 Clean + 1 Hang Clean
5 sets 85-90%

B) Back Squat
4 x 4 sets 80%

C) WOD 14 minute Amrap
4 KB Snatch Rx 24/16kg, Md 20/12kg, Lt 16/8kg
6 Push ups
8 Jack Knives
10 Air Squats

Extra Credits
i) Snatch
1 Snatch Pull + 1 Hang Snatch 
5 sets 85-90%

ii) Gymnastics
10-8-6-4-2
Strict Chest-to-bar Pullups (Scale with band if needed, but stick to CTB)
Strict Hand stand Pushups

iii) Long Slow Distance Conditioning
2 minute Rowing
2 minute Assault Bike 
1 minute rest
6 rounds, maintain a steady 75% pace through-out



16 November 2017

 Torsdag

A) Snatch
2 Power Snatch + 2 Snatch Grip Push Press
5 sets E90s 75%

B) WOD 
10 min Amrap 
Rx
5 Squat Clean Thrusters 60/40kg
9 Pullups

Md 
5 Squat Clean Thrusters 50/35kg
5 Pullups

Lt
5 Squat Clean Thrusters 42.5/30 kg
9 Jumping Pullups

C) Hollow Position Holds
40 seconds ON 15 seconds OFF x 5 sets

Extra Credits
i) Clean & Jerk 
Power Clean + Push Jerk 
2 x 4 sets 85%

ii) Repeated Effort Conditioing
8 sets
Prowler Push 30m (back and forth) 100/70kg loaded
Farmer walk with Kettlebells 30m 32/24kg x2
Rest 30s 



15 November 2017

 Onsdag

A) High Box Jump
Work up to 1RM Box Jump (be safe!)
Then 2 x 3 sets at slightly lower

B) WOD
4 x 3 min ON 1 min OFF
Rx
4 Dumbbell Snatches (Right)
4 Dumbbell Overhead Squats (Right)
4 Dumbbell Snatches (Left)
4 Dumbbell Overhead Squats (Left)
30 Double Unders
22/16kg Dumbbell


Md
4 Dumbbell Snatches (Right)
4 Dumbbell Overhead Squats (Right)
4 Dumbbell Snatches (Left)
4 Dumbbell Overhead Squats (Left)
15 Double Unders
18/12kg Dumbbell

Lt
4 Dumbbell Snatches (Right)
4 Dumbbell Overhead Squats (Right)
4 Dumbbell Snatches (Left)
4 Dumbbell Overhead Squats (Left)
45 Single Unders
14/9kg Dumbbell


C) Accessory Strength
1. Bulgarian Split Squats 5 + 5 reps
2. Dumbbell Bicep Curls 10 + 10 reps
3 supersets

Extra Credits
i) Gymnastics
Rx 
30 Burpee Ring Muscle Ups for time

Scaled 
30 Burpee Chest to Bar Pullups for time



14 November 2017

 Tisdag

A) Paused Split Jerk
Split Jerk with 1 second pause in dip position
5 x 1 reps 85%

B) WOD 
For time (Timecap: 12 min)

Rx
Buy in: Row 35/25 (calories)
Then 21-15-9 of:
High Box Jumps
Toes-to-Bar
Buy out: 35 Burpees

Md
Buy in: Row 35/25 (calories)
Then 15-12-9 of:
High Box Jumps
Toes-to-Bar
Buy out: 35 Burpees

Lt
Buy in: Row 25/15 (calories)
Then 21-15-9 of:
Box Jumps
Hanging Knee Raises
Buy out: 25 Burpees

Coaches note: Half of class buys in with burpees and buys out with row

C) Ring Support / Ring Pushups Hold
10-20s hold x 5 sets

Extra Credits:
i) Clean Deadlift
Touch and Go Clean Deadlifts at 120% of 1RM Clean
5 x 3 sets

ii) Repeated Effort Conditioning
14 kcal Ski-Erg
200m Run
Rest 1 min
5 sets, aim for similar times through all sets



13 November 2017

 Måndag

A) Paused Front Squat
Front Squat with 2 second pause in bottom position 
4 x 2 reps 75-85%

B) Accessory Strength
4 supersets, medium-heavy weights
1. Seated Dumbbell Press 6 + 6 reps
2. Dumbbell Rows 6 + 6 reps

C) WOD 5 Rounds (All sets must be unbroken, Timecap: 15 minutes)
Rx
20 Wallballs 9/6kg
8 Power Cleans 75/50kg

Md
16 Wallballs 9/6kg
8 Power Cleans 60/40kg

Lt
12 Wallballs 9/6kg
8 Power Cleans 42.5/30kg

Extra Credits 
i) Snatch Waves
3 Snatches 80%
2 Snatches 85%
1 Snatches 90%
x 2 waves

ii) Strict Gymnastics
3 rounds
20s Chin over bar hold
40s Wall Facing Handstand Hold
30s Rest

iii) Short Interval Conditioning
40 seconds ON 20 seconds OFF
Minute 1 - Assault Bike (Calories)
Minute 2 - Burpees
Minute 3 - Shuttle Runs
As many reps as possible in 4 rounds



10 November 2017

 Fredag

A) Clean Deadlift from Deficit
Standing on 4 cm riser (weightplate)
5 x 3 sets at 110-125% of 1RM Clean

B) 25 min Amrap (Teams of 2)

80 Double Unders / 160 Single Unders
40 Deadlifts Rx: 80/55kg  Md: 70/50  Lt 60/40kg
20 Lateral Burpees
40 Deadlifts Rx: 80/55kg  Md: 70/50  Lt 60/40kg
80 Double Unders / 160 Single Unders
40 Deadlifts Rx: 80/55kg  Md: 70/50  Lt 60/40kg
20 Lateral Burpees
and so on...

Extra Credits:
i) Snatch
Muscle Snatch + Snatch Balance 
2+2 x 5 sets 
Up to 60% of 1RM Snatch

ii) Static Gymnastics
5 sets of
15s Skin the Cat Hold
15s Ring Support Hold
15s Active Hang Hold (Shoulderblades down)
15s Handstand Hold
90s rest between rounds

Order: i, A, ii, B



09 November 2017

Torsdag

A) Clean & Jerk
Build up to Heavy Single 
then 2 x 2 sets at 80% of heavy single

B) Back Squat
3 x 3 sets 85%

C) WOD
4 rounds, rest 30s between rounds

Rx
10 Chest to Bar Pullups
10 Burpee Box Jumps

Md
10 Pullups 
10 Burpee Box Jumps

Lt
10 Ring Rows
10 Burpee Box Step Ups

Extra Credits
i) Snatch
Power Snatch
2 x 5 sets 85%

ii) Gymnastics WOD 
3 rounds for time:
12 Handstand Push Ups
24 Pistol Squats

iii) Conditioning Short Intervals
Assault Bike
20 seconds ON, 10 seconds OFF
8 sets
Rest 2 min
8 sets

Order: i, A, B, ii, C, iii



08 November 2017

Onsdag 

A) Snatch
High Hang Snatch 
3 reps E60s x 6 sets
60-70% of 1RM Snatch

B) WOD 
For time (Time Cap: 7 min)

Rx
60 Power Snatch 40/30kg
60 Wallballs 9/6kg

Md
60 Power Snatch 30/20kg
45 Wallballs 9/6kg

Lt
60 Power Snatch 20/15kg
30 Wallballs 9/6kg

C) Accessory Strength
4 Supersets
6 + 6 reps Reverse Lunges with Dumbbells
6 + 6 reps Dumbbell Rows
Rest 60-90 seconds 

Extra Credits
i) Behind the neck Jerks
1 x 5 sets 80-95% of 1RM Jerk

ii) Conditioning
Amrap
6 Row (calories)
4 Burpees over rower
5 min ON, 1 min OFF
4 min ON, 1 min OFF
3 min ON, 1 min OFF

Order: A, i, B, ii, C



07 November 2017

Tisdag

A) Snatch
Snatch Pull+Snatch
1+1 x 6 sets 85%

B) Front Squat
2 x 4 sets 80-90%

C) WOD
11 min Amrap

Rx
1 Power Clean 100/70kg
3 Burpees
5 Air Squats

Md
1 Power Clean 70/45kg
3 Burpees
5 Air Squats

Lt
1 Power Clean 50/30kg
3 Burpees
5 Air Squats

Extra Credits
i) Weighted Back Extensions + Hold in GHD
10 reps + 10s Hold x 4 sets
Let weightplate rest on your upper back

ii) Gymnastics Strength
Weighted Ring Pullup (Hands touch shoulders)
Build up to 5RM
Then 3 reps OTM with same weight as long as possible

iii) Repeated Effort Conditioning
4 sets
50 Double Unders / 100 Single Unders
20 Row (calories)
Rest 1 min between sets
Aim for times within 5 seconds through all sets

Order: A, B, ii, C, iii, i 



06 November 2017

 Måndag

A) Clean & Jerk
Power Clean + Push Press
3+3, 2+2, 1+1 reps  x 2
Increase weights as reps decrease
80-95% of weakest movement

B) Overhead Strength
Wide Grip Press behind Neck
4 x 4 sets, 60s rest between sets

C) WOD
5 min Amrap + 5 min Amrap

AMRAP 1

Rx
14 TTB
14 KB Goblet Squats 32/24kg

Md 
7 TTB
14 KB Goblet Squats 24/16kg

Lt
14 Hanging Knee Raise
14 KB Goblet Squats 20/12kg

AMRAP 2

Rx
14/10 Row (calories) 
14 KB Shoulder-to-Overhead 32/24kg

Md
14/10 Row (calories)
14 KB Shoulder-to-Overhead 24/16kg

Lt
10/7 Row (calories)
14 KB Shoulder-to-Overhead 16/12kg

Extra Credits 
i) Weightlifting
Clean Pulls
4 x 2 reps
90, 95, 100, 105%

ii) Conditioning
For time
50-40-30-20-10 / 35-28-21-14-7
Assault Bike (calories)
300m Run after every round

Order: A, i, B, C/ii



03 November 2017

Fredag

A) Jerk
Jerk from rack
2 x 4 set 85%

B) WOD
Chipper 15 min Timecap
Rx 50 Dumbbell Snatch 24/16kg
10 Shuttle Runs
50 Situps
10 Shuttle Runs
50 Situps
10 Shuttle Runs
50 Dumbbell Snatch 24/16kg

Md
50 Dumbbell Snatch 18/12kg
10 Shuttle Runs
50 Situps
10 Shuttle Runs
50 Situps
10 Shuttle Runs
50 Dumbbell Snatch 18/12kg

Lt
50 Dumbbell Snatch 14/9kg
10 Shuttle Runs
25 Situps
10 Shuttle Runs
25 Situps
10 Shuttle Runs
50 Dumbbell Snatch 14/9kg

C) Gymnastics
Chin Over Bar Hold
20s x 4 set, E60s

Extra Credits
i) Snatch
Reverse Snatch Pull
4x3 reps 90% av Snatch

ii) Gymnastics
4 Kip Swings + 3 Kipping Pullups + 2 Kipping Chest to bar Pullups
Sets must be unbroken, 5 sets



02 November 2017

 Torsdag

A) Snatch
Squat Snatch
2s pause in catch 2 x 4 set 70-80%

B) WOD Amrap 8 min
Rx
Deficit Handstand Pushups 1, 2, 3...
KB Swings 32/24kg 2, 4, 6...

Md
Handstand Pushups 1, 2, 3...
KB Swings 24/16 2, 4, 6...

Lt
Pushups 2, 4, 6...
KB Swings 20/12kg 2, 4, 6...

C) Core
Max Tension Planks
10sec x 8 set, E30s

Extra Credits

i) Clean
Reverse Clean
2 x 5 set 70% of Clean

ii) Ring Muscle Up
Rx
1 Max reps set
Then take away 1-2 reps on every following set until 0 reps
Rest as needed between sets

Lt
10 x 5 set Transition Drill

iii) Conditioning
100/70 kcal row
rest 3 min
100/70 kcal row
Aim for similar times both rounds






01 November 2017

 Onsdag

A) Clean
Squat Clean+Front Squat
1+3 x 5 set 80%

B) WOD
Interval
45s ON: 15s OFF x 15 min
Row
Burpees
Shuttle Runs

C) Press
Single Arm Kettlebell Press
8+8 x 4 set, 60s rest

Extra Credits

i) Toes to Bar
E30s x 16 4-6 reps

ii) Prowler Push
3x10m Max weight



31 October 2017

Tisdag

A) Deadlift Speed Pulls 1 rep E60s x 8 set 80-90%

B) WOD
2 rounds For time,

Rx
35 Deadlifts 60/40kg
100 Double Unders
35 Wallballs 9/6kg

Md
35 Deadlifts 50/35kg
50 Double Unders
25 Wallballs 9/6kg

Lt
35 Deadlifts 40/30kg
100 Single Unders
15 Wallballs 9/6kg

C) Core Hanging Leg Raise 15 x 3 set

Extra Credits

i) Snatch
Muscle Snatch+Snatch Balance
2+2 x 4 set 50-60% of Snatch

ii) Conditioning
Ski Erg 30s On: 30s Off x 10 sets

iii) Gymnastics
1. Wallfacing Handstand Hold
45s x 3 set
2. Pistol Squats
5+5 x 3 set



30 October 2017

Måndag

A) Snatch
Power Snatch+Hang Power Snatch
E90s x 5 set 70-75%

B) Squat
Back Squat
4x2 85%

C) WOD 10 min Amrap
Rx
9 Box Jump Over
3 Bar Muscle Ups

Md
9 Box Jump Over
3 Chest to Bar Pullups

Lt
6 Box Step Over
3 Pullups

Extra Credit
i) Clean
Power Clean
Build up to heavy 2
then 2x2 at 10% lighter 

ii) Conditioning
4 min at 90% pace
10 Sandbag Shuttle Runs
10 kcal Assault bike
Rest 2 min, repeat two more times



26 October 2017

Torsdag

Backsquat 5x3 80%

wod:
7. Burpee boxjump
7. clean and jerk 50/35kg
7. TTB
x4

gymnastic: omvänd kinesiskplanka 3x2min 1 min rest



25 October 2017

Onsdag

Deadlift 2Rm

wod: 
50 kb clean and jerk 24/16kg
5 burpee
50 frontracked lunge 30/20kg
5 burpee
50 pushpress 30/20kg
5 burpee
50 V-ups
5 burpee
50 kb swing 24/16kg

gymnastic: Strict TTB 4x5



24 October 2017

Tisdag

Frontsquat 3x3 80-85%

wod: Kalsu(isch)
evry 1min 5 burpees
60 rep Thruster 60/43kg

gymnastic: Hang L-sit 5x20 sec 40 rest



23 October 2017

Måndag

2 clean +1 Jerk x3 85%

wod:

15.12.9
Squatclean 60/43kg
Ctb


gymnastic: Handstand walk 5m x3 /practise handstand walk




19 October 2017

Torsdag

E2M
Rumainian DL 4x5-8 "medium heavy"

skill: Hspu

wod: Diane
21.15.9
Deadlift 103/70kg
Hspu

gymnastic: "Core" Roleouts 4x5-10



18 October 2017

Onsdag

E2M
Ohs 4x3 80-85% 

Wod: 
7 ohs 40/30kg
7 K2E
7 thruster 40/30kg
7 hspu
7 squatclean 40/30
7 pullup 
X5 

Gymnastic: handstand hold 4x30 sec on 30 dec off



17 October 2017

Tisdag

3x E2M
2 Hang clean 75%

3xE2M 
2 squatclean 80% 

Wod:
3 thruster 60/40kg
5 hang powerclean 60/40kg
9 ctb
X6

Gymnastic: practise handstand 



16 October 2017

Måndag

Pushpress 5x3 80-85%

wod:
12 power snatch 35/25kg
12/12 Jumping lunge
20 lateral jumps over bar

10 power snatch 35/25kg
10/10 Jumping lunge
20 lateral jumps over bar

6 power snatch 35/25kg
6/6 Jumping lunge
20 Lateral jumps over bar

4 power snatch 35/25kg
4/4 Jumping lunge
20 Lateral jumps over bar

gymnastic: Omvänd kinesiskplanka 3x2 min



13 October 2017

Fredag

wod: For Time
5 squatclean 80/50kg
10 Ctb
x3
3 thruster 80/50kg
3 Bar MU
x3
10 snatch 80/50kg



12 October 2017

Torsdag

Deadlift 3x5 80%

wod: Jackie
1000m Rod
50 Thruster 20/15kg
30 pullup

gymnastic: 4x15 V-ups



11 October 2017

Onsdag

Backsquat 3x5 80%
Goodmorning 3x10-15 "pump"

wod: Amrap 10 min

20 boxjump
10 hspu
5/5 kb clean and jerk 24/16kg

gymnastic: one arm plank 60/60 sec x3 1min rest



10 October 2017

Tisdag

Clean pull + clean + stoh x3 "heavy"

Wod: amrap 12 min
7. Thruster 30/20kg
7. TTB
7. L.burpee

Gymnastic: omvänd kinesiskplanka 3x2 min 1min rest



09 October 2017

Måndag

Reverse snatch+snatch x5 "teknik"

Wod: 21.15.9
P.snatch 40/30kg
Frontsquat 40/30kg
Pullup

Gymnastic: hang L-sit 3x max time 



05 October 2017

Torsdag

Snatch 5x1 90%

Wod:

amrap 5 min
5 power snatch 50/35kg
7 L.burpee 
10 pushup 

 Rest 3 min

Amrap 5 min
5 Hang powerclean 50/35
7 pullup
10 fällkniv 

Gymnastic: hang L-sit 5x20 on 40 sec off






04 October 2017

Onsdag

5x2 push jerk 80-85% "teknikst max 2rep"

wod: EMOM 12 min
2 deadlift 120/80kg
4 burpee
8 kb swing 24/16kg

gymnastic: omvänd kinesiskplanka 3x2 min 1 min rest



03 October 2017

Tisdag

Pause Frontsquat 4x2 2 sec pause 80%

Focus: kipping pullup

Wod: 20.16.8 
Hang powerclean 50/35 kg
Pullup 
KB clean and jerk 24/16kg

Gymnastic: dragomflag 4x 3-5 



02 October 2017

Måndag

Deadlift 4x1 90-95%

wod: Amrap 12 min
15. wallball 9/6kg
10. pullup
5. Hspu

gymnastic: Handstand hold 5x30 sec 30 sec rest



28 September 2017

Torsdag

Power snatch 5x1 90% "tekniskt max" 

Wod: 
30 snatch "anyhow" 60/43kg

Gymnastic: 
5 Strict pullup 
10 pushup 
5 strict TTB 
X4



27 September 2017

Onsdag

push jerk 5x2 85%

wod: 20 min Amrap barbell Gymnastic.

5 Deadlift 50/35kg
5 hang power clean 50/35kg
5 frontsquat 50/35kg
5 push press 50/35kg
5 backsquat  50/35kg



26 September 2017

Tisdag

Strict press 5x5 75-80% E2M

wod: Time cap 14 min
20 wallball
10 pullup
5 Burpee "target"
x5

gymnastic: Handstand practise



25 September 2017

Måndag

Hang powerclean Tng  5x5 "tekniskt max"

Wod: 
Amrap 4 min
5 Hang powerclean 50/35kg
6 L.burpee 
Rest 4 min
30 Wall ball 
50 jumping lunge 
X2 

Gymnastic: handstand hold 5x30 30 rest



21 September 2017

Torsdag

Backsquat 3x3 80-85% E2M 

Wod: 
OTM
10 wallball 9/6kg
10 fällkniv 
X5 
OTM
8 Thruster 30/20kg
5 TTB 
X5 

Gymnastic: handstand hold 5x30 sec on 30 sec off



20 September 2017

Onsdag

push jerk 5x1 90%

wod: Grace
30 clean and jerk 60/43kg

gymnastic: Hang L-sit 5x20 on 40 off



19 September 2017

Tisdag

Frontsquat 3x3 85%

Wod: 21.15.9 Time Cap 15 min
Powerclean 50/35kg
Burpee boxjump 
Hspu

Gymnastic: planka 5x1min min 30 dec rest



18 September 2017

Måndag

Snatch deadlift 4x3 120% av 1rm snatch E2M 

Skill: pullup

Wod: angie 
100 pullup
100 pushup 
100 situp 
100 airsquat




14 September 2017

Torsdag

Frontsquat 5x3 80%

wod:
5. power clean 50/35kg
7. TTB
9. Boxjump
x5
gymnastic: Hang L-sit 5x20 sec 40 off



13 September 2017

Onsdag

Thruster 5x3 80%

wod: amrap 16 min
5 wallclimb
10.deadlift 80/50kg
10. Burpee
30. Jumping lunge



12 September 2017

Tisdag

Deadlift E2M 5x5 70%

skill: HSPU

wod: 15.12.9
Frontsquat 70/50kg
Burpee pullup
Hspu




11 September 2017

Måndag

Split jerk 5x1 90%

wod:
OTM x10
12 wallball 9/6kg
OTM x5
10 pullup
+
1min max pushup (score max pushup)

gymnastic: plank 4x1 min 30 sec rest



07 September 2017

Torsdag 
Deadlift 4x3 85%

Wod:
15 wallball 9/6kg
10 Hang powerclean 50/35
10 ctb 
X4

Gymnastic: abwheel 4x 5-10 rep. 



06 September 2017

Onsdag

Thruster 3x3 85%

Wod: amrap 9 min
2.4.6.8.10.12.....
Clean and jerk 50/35kg
TTB 

Gymnastic: planka 3x2 min 1 min rest 



05 September 2017

Tisdag

Push jerk 3x3 80-85%

Wod:
7. Thruster 60/40
7. Ttb
4. Wall climbs
X4

Gymnastic: Hang L-sit 5x20 sec



04 September 2017

Måndag

Snatch 5x2 85%

wod: Amrap 10 min
5. snatch 50/35kg
10. pullup
15. Boxjump

gymnastic: strict TTB 5x5



31 August 2017

Torsdag

Squatclean 5x2 85-90%

wod: 21.15.9
power clean 60/43kg
Hspu

gymnastic: Strict TTB 5x3-5



30 August 2017

Onsdag

Split jerk 5x1 90% 

Wod: Death by thruster 
Thruster 43/30kg
OTM 
5.6.7.8.9.10.... 

Gymnsstic:
handstand practise 
Handstand hold 4x25 sec 35 dec rest



29 August 2017

Tisdag
backsquat 5x3 set 75-80%


wod: 
buy in 15 L.burpee
15.12.9
deadlift 103/70 kg
kb swing 24/16kg
TTB/ situp
buy out: 10 L.burpee

gymnastic: 5-10x3 set S.Pullup



28 August 2017

Måndag

Pause deadlift. 4x3 80-85%

wod:
10. Ctb
10. power snatch
10. L. burpee
x4


gymnastic: Hang L-sit 4x20 sec 40 sec off



25 August 2017

Fredag

1 rm Clean and jerk

wod:
2000m Rod

gymnastic:
10 pullup
10 ringdip
10 TTB
x5



24 August 2017

Torsdag

1 rm backsquat (20min)
1 rm snatch (15min)

Wod: 
Open standard
100 Burpee Touch 

Gymnastic:
Handstand practise 
Handstand hold 4X30 sec on 30 sec off.



23 August 2017

Onsdag 

1 rm deadlift 

Wod: Diane 
21.15.9
Deadlift 103/70kg
Hspu 

Gymnastic: 4x5/5 pistol 



22 August 2017

Tisdag

1rm press/bechpress

Buy in: 20 deadlift 60/40kg
wod: 21.15.9
Frontsquat 60/40kg
Hspu
buy out: 20 deadlift 60/40kg

gymnastic: Midline



21 August 2017

Måndag

Frontsquat 1rm 

Wod: 
1.2.3.4.5.6.7.8.9.10
10.9.8.7.6.5.4.3.2.1 

Burpee pullup 
Squatclean 50/35kg

Gymnastic: dragomflag 5x5 



17 August 2017

Torsdag

Clean and jerk 4x1 90%

wod: 21.15.9
power clean 50/35kg
Hspu
Fällkniv

gymnastic: omvänd kinesiskplanka 4x60 sec 30 sec rest



16 August 2017

Onsdag

E2M
1 Deadlift  90% "perfect form"
10 Goddmorning 20/15kg

Wod: amrap 16 min
30 wallball
30 kb swing 24/16kg
30 pushpress 40/30kg
5 wallclimb 

Gymnastic: handstand practise



15 August 2017

Tisdag

Clean 4x1 90% "Teknik"

Wod: 
5 squatclean 60/43kg
8 L.burpee
5 Stoh 60/43kg
8 pushup
X5 

Gymnastic: omvänd kinesiskplanka 2x 2min 30 dec rest



14 August 2017

Måndag

Backsquat 4x1 90% "perfect form"

Wod: amrap 10 min
3.5.7.9.11.13......
Thruster 50/35kg
Ctb 

Gymnastic: hang L-sit 5x20  40 dec rest 



11 August 2017

Fredag 

Angie 
100 pullup
100 pushup
100 situps
100 airsquats 



10 August 2017

Torsdag

Power snatch 4x2 85-90%

Wod: 
30 snatch 60/43kg 

Gymnastic: pistol 4x5/5 



09 August 2017

Onsdag

Frontsquat 5x2 85%

Wod: 21.15.9
Wallball 9/6kg
Häng powerclean 50/35kg
Pullup

Gymnastic: omvänd kinesiskplanka 2x2 min 1 min rest 



08 August 2017

Tisdag

Squat clean 5x2 85%

Wod
5 squat clean 50/35kg
5 L burpee
X3 
5 thruster 50/35kg
5 TTB
X3 

Gymnastic: hang L-sit 5x20sec 40 rest



07 August 2017

Måndag

Pushpress 3x3 85%

Wod: amrap 10 min
7. Pushpress 50/35kg
7. TTB
7. L.burpee

Gymnastic: planka 4x1 min 30 sec rest



07 August 2017

Torsdag

Deadlift 4x3 85%

Wod: 
15 wallball 9/6kg
10 Hang powerclean 50/35kg
10 Ctb 
X4 

Gymnastic: core rollouts 4x5-10 



04 August 2017

Fredag
Thruster 2Rm

wod:
100m shuttle Run

 

15 Deadlifts 103/70kg
200m s.Run
50 Double unders
400m s.Run
50 Double unders
200 m s.Run
15 Deadlifts
100m s.Run



03 August 2017

Torsdag

Snatch deadlift 5x2 85-90%

wod: Angie
100. pullup
100. pushup
100. situp
100. Squat




02 August 2017

Onsdag

pushpress 4x2 85-90%

wod: Amrap 15min
20 kb swing 24/16kg
10 ctb
10 pushpress 50/35kg

gymnastic: strict ttb 4x10



01 August 2017

Tisdag

sntach 5x2 85-90%

wod: 21.15.9
squatclean 50/35kg
boxjump over
pushup

gymnastic: handstand practise



31 July 2017

Måndag 

Clean and jerk 4x2 85-90%

Wod: amrap 12 min 
5. clean and jerk 60/43kg
7. Ctb 
9. Burpee+wallball 

Gymnastic: pistol 5x5/5 



28 July 2017

Fredag 

3x 2Clean+1jerk 90%

Wod: amrap 3min
Squatclean+stoh 

Gymnastic: handstand walk 5x10m 



27 July 2017

Torsdag

power snatch 4x2 85-90%

Wod: 
5 snatch 50/35kg
8 burpee boxjump 
X5 

Gymnastic: hang L-sit 5x20 40 rest




26 July 2017

Onsdag

Deadlift 5x10 60%

21.15.9
TTB
Thruster 30/20kg
Wallball 9/6kg

Gymnastic: planka 4x1 min 30 sec rest



25 July 2017

5x5 Backsquat 75%
3x10 GM

WOD: AMRAP 20 min
3 HSPU
5 Burpee Pullup
7 Boxjump Over
9 KB Swing 32/20 kg

Gymnastic: handstand practice



25 July 2017

5x5 Backsquat 75%
3x10 GM

WOD: AMRAP 20 min
3 HSPU
5 Burpee Pullup
7 Boxjump Over
9 KB Swing 32/20 kg

Gymnastic: handstand practice



20 July 2017

Torsdag

Snatch deadlift 75-80% E90S 5x3

wod: Air Force
evry 1 min 4 burpee
20. thruster 43/30kg
20. sumo highpull 43/30kg
20. push jerk 43/30kg
20. OHS 43/30kg
20. frontdquat 43/30kg



19 July 2017

Onsdag

press/benchpress 3x5 set 80-85%


wod: 

5. Frontsquat 50/35kg
7. TTB
9. wallball 9/6kg

gymnastic: 1-2minx4 set planche



17 July 2017

Måndag

3x10 deadlift 65-70%

wod: Amrap 12min
20 wallball 9/6kg
15 Thruster 40/30kg
9 ctb

gymnastic: pistol 4x5/5



14 July 2017

Fredag

1 rm Clean and jerk

Test:
2000m Row
rest 12min
1000m row

Hang L-sit 5x25 sec 35 rest



13 July 2017

Torsdag

Torsdag

OHS 3x3 80-85%

wod:
5. deadlift 130/85kg
7. pullup
9. Burpee
x5

gymnastic: practise Mu/ring dip



12 July 2017

Onsdag
1 rm Jerk anyhow

wod:

12. TTB
9 hangpower clean 70/50kg
6 stoh 70/50kg
x4

gymnastic: Pistol practise



11 July 2017

Tisdag

deadlift 3x5 75-80 E90S

wod: Amrap 12 min
7. Fällkniv
7. power clean 40/40kg
7. Burpee
7. Airsquat

gymnastic: Handstand hold 45 sec x4



10 July 2017

Måndag

Lunge 3x5/5

skill: Pullup

wod: Fran
21.15.9
Thruster 43/30kg
pullup




07 July 2017

Fredag

1 rm Clean

wod: "Omar"
10 Thruster 43/30kg
15 bar facing burpee
20 Thruster
25 bar facing burpee
30 thruster
35 bar facing burpee

gymnastic: backextension  5x "pump"



06 July 2017

Torsdag

Snatch 5x2 90%

wod:
10 power snatch 40/30kg
10 TTB
x2
10 clean and jerk 40/30kg
10 K2E
x2
10 Thruster 40/30kg
10 Fällkniv
x2



05 July 2017

Onsdag

Pushjerk 4x3 85%

wod:
21.15.9
deadlift 80/60kg
Ctb

gymnastic: Hang L-sit 5x20 sec rest 40



04 July 2017

Måndag

3x10 deadlift 65-70%

wod: Amrap 15 min
20 wallball 9/6kg
15 Thruster 30/20kg
9 ctb

gymnastic: pistol 4x5/5



03 July 2017

Måndag

Frontsquat 4x2 90%

wod: DT
12. Deadlift 70/50kg
9. Hang power clean
6. Stoh
x5

gymnastic: planka 4x1 min 30 rest





29 June 2017

Torsdag

Pendley row 5x4-6
Gm 4x15 20/15kg

wod: 21.15.9
Deadlift 100/70kg
HR.pushup
Jack knives

gymnastic: omvänd kinesiskplanka 5x1 min 30 sec rest



28 June 2017

Onsdag

Frontsquat 4x2 90%
practise: Hspu

wod: Amrap 16 min
30 wallball 9/6kg
20 TTB
10 Frontsquat 70/50kg
5 Hspu //  "scaled" 10 pushup




27 June 2017

Tisdag

3x 1 hang clean+1 power clean

wod:
Jackie
1000m row
50 Thruster 20/15kg
30 pullup

gymnastic: mountainclimbers 100 reps



26 June 2017

Måndag

pushpress 5x2 85-90%

wod: 15.12.9
Ctb
Squatclean 50/35kg
box jump over

gymnastic: Hang L-sit 5x25 rest 35



21 June 2017

Onsdag

Deadlift 3x10 65%

wod:
7/7 kb lunges "Frontrack" 24/16kg
7. TTB
9. Thruster 35/25 kg
x6

gymnastic: Practise Handstand



20 June 2017

Tisdag

Backsquat 4x10 65%

wod: Amrap 12 min
10. pullup
10. boxjump
10. Stoh 50/35kg

gymnastic: Hang L-sit 5x20 40 rest



19 June 2017

Måndag

Thruster 4x2 85%

wod: 21.15.9
Elizabeth
Squatclean 60/43kg
Ring dip

gymnastic: planka 4x1 min 30 sec rest



16 June 2017

Fredag

Snatch 5x1 90% "HS"

wod: Grace/isabell "välj"

30 clean and jerk 60/43kg
30 snatch 60/43kg

gymnastic: Practise handstand walk



15 June 2017

Torsdag

Strict TTB 3x "max rep"
w. pushup 3x5 "add weight"

wod: Amrap 20 min
1 Deadlift 120/85%
3 Boxjump over
5 pushup
7 L.burpee

skill: pullup/ctb



13 June 2017

Tisdag

push jerk 4x2 85-90%

wod: 21.15.9
power clean 50/35kg
L.Burpee
TTB

gymnastic: Hang L-sit 5x20 40 rest



12 June 2017

Måndag

pendley row 5x3 "heavy"

wod: Cindy elr Mary
20min Amrap
5. pullup
10. pushup
15. airsquat

Amrap 20 min
5. hspu
5/5 pistol
15 pullup

gymnastic: handstand practise



08 June 2017

Torsdag

pushpress 5x3 85%

wod:
50. Airsquat
50. Kb sumohighpull 24/16kg
50. jumpinglunge
50. Fällkniv
50. pushup
5 wall climb
x2

gymnastic: hang L-sit 5x20 sec 40 rest



07 June 2017

Onsdag

pendley row 4x5 heavy

wod: Amrap 15 min
5. hspu
5/5. kb snatch 24/16kg
10.boxjump over

gymnastic: Omvändkinesisk planka 4x80 sec 40 rest



06 June 2017

Tisdag

Deadlift 5x2 85-90%

wod: 21.15.9
Deadlift 100/70kg
fällkniv
1kb clean and jerk 24/16kg

gymnastic: hang L.sit 5x20sec 40 rest



05 June 2017

Måndag

3x2power clean+1 pushpress

wod:
10. Ohs 30/20kg
10. CTB
10. hangclean+jerk 30/20kg
20. wallball 9/6kg
x4

gymnastic: planka 4x60sec rest 30



01 June 2017

Torsdag

power snatch 5x2 85%

wod:
20. power snatch 40/30kg
5. L burpee
20. Frontsquat 40/30kg
5. L burpee
20. sumohigh pull 40/30kg
5. L burpee
20. squatclean 40/30kg
5. L burpee
20. deadlift
5. L burpee

gymnastic: hang L-sit 4x25sec 35off



31 May 2017

Osndag

3x5 Deadlift 75-80%

wod: 21.15.9
Thruster 30/20kg
K2E
pushpress

gymnastic: omvänd kinesiskplanka 4x1 min 30 sec rest



30 May 2017

Tisdag

Frontsquat 3x5 75-80%

wod: amrap 12 min
5. power snatch 40/30kg
10. Ctb
15. Fällkniv

gymnastic: pullup practise



29 May 2017

Måndag

pushpress 3x5 75-80%

skill: Hspu

wod:
Buy in: 20 deadlift 60/40kg
wod: 21.15.9
Frontsquat 60/40kg
Hspu
buy out: 20 deadlift 60/40kg



26 May 2017

Fredag

Murph

"Viktväst"
1.6 km run

(dela hur du vill)
100. pullup
200. pushup
300. Airsquat

1.6 km run



25 May 2017

Torsdag

Thruster 5x2 80-85%

wod: 15.12.9
deadlift 100/70kg
Ctb
wall ball 9/6kg

gymnastic: pistol 4x5/5



24 May 2017

Onsdag

powerclean+pushpress 4x2 85% "pushpress"

wod: Amrap 15 min
3. wallclimb
5. clean and jerk 50/35kg
7. Kb swing 24/16kg
16. Jumping lunge

gymnastic: Hang L-sit 4x25 sec 35 rest



22 May 2017

Måndag

Snatch Deadlift 3x3 80-85%

wod: Amrap 12 min
5. power snatch 50/35kg
5. L.burpee
5. pushpress 50/35kg
5/5 pistol

gymnastic: Handstand practise



19 May 2017

Fredag

In 15 min
Snatch 1 rm 
rest 10 min
in 15 min
Clean and jerk 1 rm

wod:
50/50 40/40 30/30 20/20 10/10
Doubler under
Situp




18 May 2017

Torsdag

Snatch 5x1 90%

wod:
5. Squat clean 60/40kg
7. Ctb
9. boxjump
x5

gymnastic: omvänd kinesiskplanka 4x1min 30 sec rest



16 May 2017

Tisdag

split jerk 5x2 85%

wod:
10.9.8.7.6.....

Kb swing 24/16kg
TTB
pushup

gymnastic: Handstand practise



10 May 2017

Onsdag

Deadlift 5x3 80%

Wod: amrap 12 min
20 juming lunges 
10 Boxjump over 
10 pushpress 50/35kg

Gymnastic: planka 5x60 sec 30 sec rest



09 May 2017

Tisdag

Frontsquat 5x3 80%

wod: 15.12.9
power clean 60/43kg
TTB
Hspu

gymnastik: omvänd kinesiskplanka 4x 90 sec 60 sec rest



08 May 2017

Måndag

Cluster 4x2 80-85%

Wod: 
5 Cluster 60/40kg
8 L.burpee 
X5 

Gymnastic: Hang L-sit 5x20 rest 40



05 May 2017

Fredag

Snatch 5x1 work up two a heavy single

wod:
50. Airsquat
40. pushup
30. pullup
20. pistol
10. Ring dip
x2

skill: practise handstand



04 May 2017

Torsdag

pushpress 5x2 85%

wod: 21.15.9

Deadlift 100/70kg
K2E
wall ball 976kg

gymnastic: Hang L-sit 5x 20 rest 40



03 May 2017

Onsdag

Squat clean 5x2 85%

wod: Amrap 12 min
5. Squat clean 50/35kg
7. L.burpee
12. Boxjump over

gymnastic: plank 4x1 min 40 sec rest



02 May 2017

Tisdag

Ohs 3x3 80-85% 

Skill: TTB

Wod: 
30 Thruster 30/20kg
20 TTB
10 Lateral burpee 
X2 

Gymnastic: omvänd kinesiskplanka 4x1 min 30 sec rest



01 May 2017

Måndag

1 rm Squat/deadlift/press/benchpress choose 1

wod:
12.9.6
Thruster 43/30kg
pullup

20 Clean and jerk 43/30kg

12.9.6
Squatclean 43/30kg
Hspu



27 April 2017

Torsdag

Clean and jerk 5x1 90%

wod: Amrap 15 min
15. wallball 9/6 kg
10. Boxjump over 
5. Burpee pullup

gymnastic: Handstand practise




26 April 2017

Onsdag

Backsquat 5x3 80-85%

wod:
5. thruster 50/35kg
10. TTB
15. Kb swing 24/16kg
x5

gymnastic: plank 4x1 min 30 sec rest



25 April 2017

Tisdag

Snatch deadlift 4x2 85%
Gm 4x20

Gymnastic: Hspu practise

wod: 21.15.9
Power clean 60/40
Hspu



24 April 2017

Måndag

Split jerk 4x2 "Teknik"

wod: Burgeron Beeptest 
"On the minute"  // minimum 12 min Amrap
7. Thruster 35/25kg
7. pullup
7. Burpee

gymnastic: handstand practise



20 April 2017

Torsdag

Clean 3x2 85-90%

Wod: Grace
30 clean and jerk 60/43kg

Gymnastic: omvänd kinesiskplanka 4x1 min 30 sec rest 



19 April 2017

Onsdag

Snatch 5x2 85-90% 

Wod: 15 min amrap 
10. L.burpee
10. Deadlift 100/70kg
10. Hspu

Gymnastic: Hang L-sit 5x20sec 40sec rest 



18 April 2017

Tisdag

push jerk 3x2 85-90%

wod:
50. Thruster 30/20kg
50. pullup
50. kb swing 24/16kg
50. pushup
50. p.snatch 30/20kg
50. Situp

gymnastic: handstand hold 4x20 sec 40 sec rest



17 April 2017

Måndag


Kronlyft 3x2 90%

wod: 
5. Squat clean 60/43kg
7. Ctb
10. Wallball 9/6kg
X5

Gymnastic: handstand Walk practise 
3x5 meter 



12 April 2017

Onsdag

power snatch 5x2 85%

wod: Isabelle
30 Snatch for Time 60/43kg

gymnastic: Hang L-sit 4x 20 sec 40 rest



11 April 2017

Tisdag
press 3x5 75%

wod: Amrap 12 min
5. Frontsquat 60/40kg
7. pullup
9. Burpee

gymnastic: strict TTB 4x5-8



10 April 2017

Måndag

Pause Deadlift 4x2 "Feeling"
goodmorning 3x20

practise: Hspu

wod: Diane
21.15.9
Deadlift 102/70kg

gymnastic: plank 3x60sec 30sec rest



07 April 2017

Fredag

clean and jerk 8x1 90%

Friday Fun!
wod: Angie

100 pullup
100 pushup
100 situp
100 Airsquat



06 April 2017

Torsdag

Ohs 4x2 85%

Wod: amrap 4 min
4. Thruster 50/35kg
6. L.burpee 

Rest 3 min

Amrap 4 min
4. Squat clean 50/35kg
8. Pushup

Gymnastic: handstand practice



05 April 2017

Onsdag

Power clean 4x2 80-85%

Wod: DT 
12 deadlift 70/50
9. Hang Power clean 70/50
6. STOH 70/50
X5

Gymnastic: V-ups 4x15



04 April 2017

Tisdag

Pushpress 4x3 (TNG) 80%
band pullapart 3x20

gymnastic: pullup practise

wod:
Buy in: 30 wallball
21.1.5.9
Frontsquat 40/30kg
pullup
Buy out: 30 wallball



03 April 2017

Måndag

One legged deadlift 4x 5/5 
GM 3x10

Wod: Time CAP 20 min
E60s 4 Burpee
30 Power clean 50/35kg
30 STOH 50/35kg
50 deadlift 50/35kg

Gymnastic: omvänd kinesiskplanka 4x60 sec



31 March 2017

Fredag

snatch 1 heavy singel
clean and jerk 1 heavy singel

wod: Isabelle
30 snatch 60/40kg

gymnastic: pistol 5x5/5



30 March 2017

Torsdag

snatch deadlift 5.3.1.1 75/85/95/95%

wod:
5. Thruster 50/35kg
7. TTB
18. jumping lunge
x5

gymnastic: bearwalk 5min



29 March 2017

Onsdag

Backsquat 5.3.1.1 75.80.90.95% 
GM 3x10-20

Wod: 21.15.9 
Deadlift 80/50kg 
L.burpee
Kb swing 24/16kg 

Gymnastic: planka 4x60sec 



28 March 2017

Tisdag 

Power snatch 3x2 85%

Practise: hspu/pullup

Wod: Mary 
20 min amrap
5. Hspu
10. Pistol
15. Pullup



27 March 2017

Måndag 

2Clean pull 1 clean 4x 85% 

Wod: 
5. Power clean 60/40kg
7. Ctb
9. L.burpee 
X5 

Gymnastic: handstand practise





24 March 2017

Fredag

GoGogo
open 17.5

9 thruster 43/35kg
35 DU
x10



23 March 2017

Torsdag

Power snatch 3x2 "Feeling" 

Wod:
3 min amrap
5 Power snatch 30/20kg
5 pullup

2min rest 

3 min amrap 
4 Power clean 50/35kg
6 L.burpee 

2 min rest 
X2 

Gymnastic: handstand practise 



23 March 2017

Torsdag

Power snatch 3x2 "Feeling" 

Wod:
3 min amrap
5 Power snatch 30/20kg
5 pullup

2min rest 

3 min amrap 
4 Power clean 50/35kg
6 L.burpee 

2 min rest 
X2 

Gymnastic: handstand practise 



22 March 2017

Onsdag

Backsquat 3x5 80%

wod: amrap 12 min
5. power clean 60/40kg
5. L.Burpee
5. deadlift 60/40kg
5. Stho 60/40kg

gymnastic: hang L-sit 4x20 sec



21 March 2017

Tisdag

Deadlift 4x3  75/80/80/85%
GM 4x10

wod: Amrap 15 min
10. Thruster 35/20kg
10. TTB
10. Pistol

gymnastic: planka 4x60 sec




20 March 2017

Måndag

2x kb/dumbell press 4x8
kb/db row 4x8

wod: 21.1.5.9
Buy in 30 kb swing 24/16kg

Box jump over
Goblet squat 24/16kg
pullup

buyout: 10 Burpee boxjump

gymnastic: pistol 4x5/5



20 March 2017

Onsdag

Pust jerk 5x1 90% E90S 

Wod: grace 
30 clean and jerk 60/43kg 

Gymnastic: hang L-sit 5x20 sec 40 sec off 



17 March 2017

Fredag 

17.4! 



16 March 2017

Torsdag

Deadlift 5x3 80#
Goodmornings 3x10 

Wod: amrap 10 min
30 squat clean 60/40kg
10 front racket lunges 60/40kg

Gymnasric: omvänd kinesiskplanka 3x 1.5 min



15 March 2017

Onsdag 

Thruster 4x2 85%

Wod: Fran 21.15.9
Thruster 43/30kg
Pullup

Gymnastic: bearwalk 3 min



14 March 2017

Tisdag

Push jerk 3x3 80-85%

Wod: 
7. Thruster 60/40
7. Ttb 
7. Wall climbs 
X4

Gymnastic: Hang L-sit 5x20 sec 



13 March 2017

Måndag

Frontsquat 4x3 80%

Practise: hspu

Wod: 20 min amrap
5. Hspu
10. Frontsquat 40/30kg
15. Fällkniv 

Gymnastic: planka 4x 1min



09 March 2017

Tisdag

Ohs 3x3 80% 

Wod: amrap 12 min
10. Deadlift 80/50
10. Box frontracked stepup kb 24/16kg
10. Kb swing 24/16kg 

Gymnastic: omvänd kinesiskplanka 4x 1 min 



08 March 2017

Onsdag

Press 4x5 75%
3x20 band pullapart

wod: 15.12.9
Thruster 60/40kg
Ctb
Burpee

gymnastic: handstand hold 4x 30 sec 30 sec rest



06 March 2017

Måndag

snatch deadlift 5x2 "form" "heavy"
Gm 3x20

wod: Amrap 12 min
10. wallball 9/6kg
10. Hspu
10. TTB

gymnastic: handstand practise



02 March 2017

Torsdag

Splitjerk 4x2 85%

Practise: hspu

Wod: 21.15.9
Power clean 40/30kg
Wallball 
HSPU

Gymnastic: handstand practise 




01 March 2017

Onsdag

Pasue backsquat 4x3  70%

Gymnastic: pullup practise

Wod:
30 25 20 15
Pullup
Deadlift 80/50kg
Pushup





28 February 2017

Tisdag 

Snatch deadlift 5x3 "form"

Wod: amrap 15 min
7. Ttb
7. Burpee
4. Clean and jerk 70/50kg

Gymnastic: fällkniv 4x20



27 February 2017

Måndag 

Snatch pull+snatch 1x5 90%

Wod: 
1.2.3..10
10.9.8..1

Thruster 50/35kg
Ctb

Gymnastic: L-SIT hold 5x20 sec 40 rest 



23 February 2017

Torsdag

Squat clean 4x2 85-90%

Wod: cindy/Mary 20 min amrap

Practise: gymnastic skills 

Cindy 
5. Pullup
10. Pushup
15. Squat 

Mary: 
5. Hspu
10. Pistol
15. Pullup





22 February 2017

Onsdag

Thruster 4x2 85-90%

Wod: 
5. Thruster 50/35kg
7. Kb swing 24/16kg
9. V-UPS 
30 SEC "bar Hang hold 
X5

Gymnastic: planka 4x 90 sec /1min rest



21 February 2017

Tisdag

Frontsquat 4x2 85-90%
GM 3x20

wod: Amrap 15 min
15. wallball 9/6kg
10. pushpress 40/30kg
5. Burpee

gymnastic: Practise Pullup



20 February 2017

Måndag

pushpress 4x2 85-90%
band pullaparts 3x20

wod: 21.15.9
Squatclean 50/35kg
pullup

gymnastic: Handstand hold 4x30sec OTM



17 February 2017

Fredag

1rm Frontsquat

Conditioning
50kcal ski erge
400 m rod
X5 

Gymnastic: 
10 strict pullup
10 strict TTB
X3



16 February 2017

Torsdag

Ohs 5x2 85%
Gm 3x20

wod:1
Amrap 3 min
4 power clean 60/40kg
6 L.burpee

Rest 2 min
x2

wod:2 Amrap 3 min
2 Thruster 60/40kg
8 Jumping lunge

rest 2 min
x2



15 February 2017

Onsdag

deadlift 5x2 85%

wod: amrap 12 min
20. Deadlift 100/70kg
20. Pullup
20. wallball 9/6kg

gymnastic: Handstand hold 4x30 sec



14 February 2017

Tisdag

3x3 Frontsquat 80% 
3x20 GM

Wod:
14.12.10.8.6.4.2
Frontsquat 60/40kg
TTB 
Hang Power clean 60/40kg

Gymnastic: practise pistol



10 February 2017

Fredag

Norsk 4:a 

4 min assaultbike 90% puls
3 min "rest" 60% puls
X4 

Rest 5 min 
20 min Row 65-70% puls 

Gymnastic: practise kipping pullup



09 February 2017

Torsdag

Snatch 5x2 80-90% känsla 

Wod: 
50 kb clean and jerk 24/16kg
5 burpee
50 frontracked lunge 30/20kg
5 burpee
50 pushpress 30/20kg
5 burpee
50 V-ups
5 burpee
50 kb swing 24/16kg 

Gymnastic: planka 3x90 sec 1 min rest




08 February 2017

Onsdag

Ohs 3x3 80%

Wod: 21.15.9 
Ohs 40/30kg
Wallball 9/6kg
Pushup

Gymnastic: handstand practise 



07 February 2017

Tisdag

Power clean 5x2 80-85%

Wod: amrap 18 min
10 Power clean 50/35kg
10 TTB
10 STOH 50/35KG

Gymnastic: 4x4 Wall climbs



06 February 2017

Måndag

Frontsquat 4x5 75% 
Goodmornings 4x10 

Wod: 
15.12.9 
Deadlift 120/80kg 
Ctb
L.burpee 

Gymnastic: Strict HSPU 4x 4-10 



02 February 2017

Torsdag

Deadlift 3x3 80-85%
GM 3x 10-20

Wod: amrap 15 min 
7. Thruster 35/25kg
7. Pullup
7. Burpee 

Gymnastic: planka 3x90 sec



01 February 2017

Onsdag

Backsquat 5 rm

Wod: amrap 12 min
5 Power clean 60/40kg
7 burpee Boxjump
9 TTB 

Gymnastic V-ups: 5x10-15;



31 January 2017

Tisdag

Push jerk 4x3 80% 
Band pullapart 4x15-20 

Wod: 21.15.9 
Wallball 9/6kg
Kb swing 24/16kg 
Pullup 

Gymnastic: handstand hold 4x30 sec



30 January 2017

Måndag

Ohs 5x2 85%

Wod: grace 

30 clean and jerk 60/43kg

Gymnastic: 
Strict
5 pullup
10 pushup 
15 squat 
X5 



27 January 2017

Fredag

1 rm valfri övning

Conditioning test:
2 km Row  (MAX)
rest 8 min
2 km row  (max)
= jämför resultat

gymnastic: Max kipping pullup



26 January 2017

Torsdag

Snatch deadlift 3x3 120% av snatch
back extension 3x10-20

wod:
5 clean and jerk 70/50kg
10 L-burpee
x5

gymnastic: omvänd kinesiskplanka 3x90 sec



25 January 2017

Onsdag

Thruster 4x3 80-85%

wod:
60 Jumping lunge
50 situp
40 kb swing 24/16kg
30 pushup
20 pullup
x2

gymnastic: Planka 3x 90sec



24 January 2017

Tisdag

Frontsquat 5x2 85%
GM 5x10-20 (superset)

wod: 21.15.9
K2E
Frontsquat 50/30kg
pushpress 50/30kg

gymnastic: Mountain climbers 3x50




23 January 2017

Måndag

Split jerk 5x2
band pullapart 3x10-20

wod
10. power clean 50/30kg
10. Burpee boxjump
10. pushup
x5

gymnastic: TTB 3x10



20 January 2017

Fredag

1 rep max "valfri övning"

wod:
40 kcal Assasult bike
20 TTB
30 kb swing 32/20kg
x4



19 January 2017

Torsdag

Clean and jerk 3x3 80%
wod: Jackie
1000m rod
50 thruster 20/15kg
30 pullup

gymnastic: planka 4x1 min



18 January 2017

Onsdag

Ohs 5x3 75-80%
Gm 3x10

gymnastic: Hspu practise

wod: 12.9.6
Deadlift 75% av max
Hspu
CTB




17 January 2017

Tisdag

Press 3x10 65%
band pullapart 3x10-20

wod: Amrap 7 min

3 clean and jerk 70/40kg
3 wallclimbs
3 Burpee

gymnastic: practise pullup



16 January 2017

Måndag

Rumainian Deadlift 3x5-8 "utmanande"
GM 3x10-20kg

wod: 21.15.9
Ohs 40/30kg
Wallball 9/6kg
+
12.9.6
thruster 40730kg
Burpee

gymnastic:practise Pistol



13 January 2017

Fun Friday

Michael

800 m run
50 Backextension
50 Ghd situp
x3




12 January 2017

Torsdag

Snatch 5x2 80-85%
Ohs 3x10 20/15kg

gymnastic: TTB practise

wod: Amrap 15 min
8. kb snatch 24/16kg
8. TTB
8. Wallball 9/6kg




11 January 2017

Onsdag

push press 5x3 80-85%
band pullapart 5x20

practise: CTB

wod: 21.15.9
Frontsquat 50/35kg
Ctb
+
20 burpee



10 January 2017

Tisdag

Rumainian Deadlift 3x5 7075% av 1 rm DL

wod:
Amrap 5min
10.power snatch 30/20kg
10.L.burpee
2min rest
Amrap 5min
10.Thruster 30/20kg
10.V-ups

gymnastic: practise Handstand pushup




09 January 2017

Måndag

Boxsquat 3x3 80-85%
gm 3x10

wod:
10.8.6.4.2
power clean 60/43kg
pullup
Pistol

gymnastic: omvänd kinesiskplanka 3x90 sec



06 January 2017

Fredag

Snatch 1 rm
snatch pull 3x3 110% av 1rm Snatch

wod:
1000 m Row
50 burpees
800 m Row
40 Burpees
600 m row
30 burpees
400 m row
20 burpees
200 m row
10 burpees

gymnastic: Hang L-sit 4x20 sec



05 January 2017

Torsdag

5x1 power clean 90%
3x10-15 GM

wod: Amrap 12 min
6. Squatclean 60/35kg
8. Hspu
10. Kb Snatch 24/16kg

gymnastic: practise handstand walk



04 January 2017

Onsdag

sumodeadlift 3x3 85%

wod:
buy in 5 wallclimb
21.15.9
TTB
kb swing 32/24kg
Burpee
buy out 5 wallclimb

gymnastic: 5x15 fällkniv



03 January 2017

Tisdag

Backsquat 3x3 85%

wod:
50 wallball 9/6kg
20 Ringdip
10 power snatch 50/35kg
x2

gymnastic: pistol 3x 10/10



02 January 2017

Måndag

pushpress 3x3 85%
klokov press 3x10-20 20/15kg

wod:
10 clean and jerk 60/43kg
10 Frontsquat 60/43kg
x3

gymnastic: 3x5-10 Strict pullup



29 December 2016

Torsdag

Snatch 5x1 90% 
Snatch deadlift 5x2 

Wod: 
5. Deadlift 130/85kg
7. Hspu
9. Burpee
X5 

Gymnastic: handstandwalk 5x5meter 



28 December 2016

Onsdag

Frontsquat 3x3 80-85%

wod: 

50 Backsquat 40/30kg
40 pullup
30 Stoh 40/30kg
50 Frontsquat 
40 pullup
30 Stoh 40/30kg

gymnastic: Pistol 3x5/5



26 December 2016

Måndag

Thruster 5x2 85-90%
Gm 3x10

wod: 21.15.9 Fran
Thruster 43/30kg
pullup

gymnastic:
Hang L-sit 3x45 sec



24 December 2016

Lördag JULAFTON

Styrka valfri övning 1 RM (pepparkaka mellan vadera set)

wod: 24 min Amrap // Time
24. Pullup
24. walkin kb lunge 24/16kg
24. kb fullswing 24/16kg
24. Hspu
24. Snatch 50/35kg
24. burpee over bar
24. Thruster 50/35kg
24. Fällkniv
24. Boxjump
24. kb clean and jerk24/16kg 12/12
24. K2E
24. Hangpower clean 50/35kg

GOD JUL Lycka till!



23 December 2016

Fredag

1 rm Frontsquat
3x5-10 strict Hspu

wod:  Test 100%
2 km Row
Rest 5min
2 km Row

gymnastic:
handstand walk 5x5 M




22 December 2016

Torsdag

5x2 snatch deadlift on Raiser.  Heavy

wod:
50 Jumping lunge
40 pushup
30 Burpee pullup
20 deadlift 100/70kg
5/5 pistol
x2

gymnastic: planka 4x1.5 min



21 December 2016

Onsdag

Ohs 3x3 80%
Gm 3x10

wod:
5. thruster 60/40kg
7. pullup
9. Deadlift 60/40kg
x4

gymnastic: Hang L-sit 3x30sec OTM



20 December 2016

Tisdag

Press behind neck 5x5
Strict ring pullup 3x5

Fight gone bad

1min Wall-ball 9/6kg
1min Sumo deadlift high-pull 35/25kg
1min Box Jump
1min Push-press 35/25kg
1 min Row (Calories)
1min rest
x3

gymnastic: Handstand practise



19 December 2016

Måndag

3x3 1 sec pasue Backsquat
3x10 goodmornings

skill: pullup

wod: 21.1.5.9
Frontsquat 50/35kg
Kb swing 32/24kg
wallball 9/6kg
pushup





16 December 2016

Fredag

snatch 5x1 85-90%
clean and jerk 5x1 85-90%

Conditioning:
1 km Run (90%)
rest 4 min
1 km Row (90%)
rest 4 min
x2

gymnastic:
3x20 pushup
3x 2 min Planche



15 December 2016

Torsdag

Ohs. 5x2 80-85%

wod:
5 Squatclean 60/40kg
5 TTB
5 Pushpress 60/40kg
5 Ctb
x4

gymnastic: Pistol 3x 7/7



14 December 2016

Onsdag

5x 1 clean pull+1clean 90% 

Wod: 21.15.9 Diana 
Deadlift 103/70kg 
HSPU 

Gymnastic: omvänd kinesiskplanka 5x90 sec



13 December 2016

Tisdag

Deadlift decifit 5x3 75-80%

Burgeron beep test.
OTMx????  (Amrap 12 min)
7. Thruster 35/25kg
7. pullup
7. Burpee

gymnastic: 3x 5-10 strict TTB



12 December 2016

Måndag

Frontsquat "pause" 1 sec 3x3 80%
planche 3x1 min

wod:
20. wallball 9/7kg
5/5 kb clean and jerk 24/16kg
5/5 kb snatch 24/16kg
10 burpee pullup
x3

Shoulder rehab



09 December 2016

Fredag

Frontsquat 5x1 85-90%

250m row
10 Burpee boxjump
250m row
5 Deadlift 130/85kg
250m row
10 hspu
250 row
10 Ctb
x2




08 December 2016

Torsdag

Pushpress 5x1 85-90% 

Wod: 
40. Thruster 20/15kg
30. L.burpee
20. pullup
10. Wall climb 
20. Thruster 20/15kg
30. L.burpee 
40. pullup 

Gymnastic: L-SIT Hang 5x20 OTM 



07 December 2016

Onsdag

Backsquat 5x1 85-90%
Fällkniv 5x10

wod:
5. deadlift 100/70kg
7. TTB
9. wallball 9/6kg

gymnastic: practise handstand



06 December 2016

Tisdag

Snatch 5x1 90% 
Snatch pull 3x3 100% av 1 rmar snatch 

Wod: 21.15.9
K2E 
Power snatch 40/30kg
Kb russian swing 32/24kg 

Gymnastic: 5x5-10 strikt pullup 



05 December 2016

Måndag

press 3x3 85%
Bicep Curl 3x6-10

wod: Amrap 18 min

10. wallball 9/6kg
10. power clean 40/30kg
10. pullup

gymnastic: 20 wallclimb "No stress"



02 December 2016

Fredag

Snatch 5x2 85%
Snatch pull 5x2 100%

wod:
1000m Run
30 burpee
1000m Row
x2



01 December 2016

Torsdag

Deadlift 5.3.1 75/80/90-95%

wod: Amrap 12 min
7. Hspu
7. squat clean 60/40kg
7. Ctb

gymnastic: hang L-sit 5x20 sec 40 sec rest



30 November 2016

Onsdag

Backsquat 3x5 75-80%

wod: 21.15.9
Snatch 43/30kg
TTB

Gymnastic:
3x20 pushup
3x20 fällkniv
3x10 Ring row



29 November 2016

Tisdag 

Thruster 5x3 80-85% 

Wod: grace 
30 clean and jerk 60/40kg 

Gymnastic:
5x5 skin The cat (kvalité) 
Planka 5x 90 sec 



28 November 2016

Måndag

5x5 pushpress/benchpress 75-80%
5x10-20 Bandpullaparts 

Wod: amrap 15 min
(Burgeron beep test) isch
7. Thruster 30/20kg
7. pullup
7. burpee 

Gymnastic: handstand practise 



25 November 2016

Fredag

100 DU 
Time:

1500m rod
2 min rest
1000m rod 
2 min rest 
500m rod 
2 min rest 
250m rod 
Totaltime: 



24 November 2016

3x3 Ohs 80-85%
3x3 pushpress 80%

Skill: pullup

Wod: angie timecap 30min (skala efter förmåga)
100 pullup
100 pushup
100 situp 
100 airsquat 



23 November 2016

Onsdag

snatch 5x1 90% E2M

wod:
30 wallball 9/6kg
20 squatclean 50/35kg
10 ctb
x3

gymnastic: Handstand practise



22 November 2016

Tisdag

5.3.1 75/80/90-95% pushpress

buy in: 30 frontsquat 30/20kg
21.15.9
Thruster 30/20kg
TTB
buy out: 30 Backsquat 30/20kg

skill/gymnastic: Pistol 5x5/5



21 November 2016

Måndag

Frontsquat 5.3.1 75/80/95% 

Wod: amrap 20 min 
7/7 kb snatch 24/16kg 
7 TTB 
7 squat clean 60/40kg
7 HSPU 

Gymnastic/Skill 
5x2-5 skin The cat (kvalité) 



17 November 2016

Torsdag 

Hang snatch 3x3 80-85%
Hang snatch pull 2x3 100%

Wod: 
5xE2M 

6 gobletsquat 24/16
4 burpee Boxjump 
X2 

Skill: ring dip / Muscle up 



15 November 2016

Tisdag

Thruster 5x3 80% 

Wod: 21.15.9
Ohs 40/30 kg
Wallball 9/6kg
K2E 

Gymnsstic: 6x20 sec L-sit hang 40 sec rest.



14 November 2016

Måndag 

Splitjerk 5x2 85%

Wod. Amrap 15 min 
10 HSPU
10 deadlift 100/70kg
10 TTB 

Gymnastic: 5x3 skin The cat 



11 November 2016

Fredag

Snatch 5x1 80-85%
clean and jerk 5x1 80-85%

wod:
1000m row
20 burpee
100 kcal Assault bike
20 burpee
1000m run
20 burpee
100 kcal Ski erge
20 Burpee
200 DU
20 Burpee




10 November 2016

Torsdag

Thruster 5x3 80%

wod: amrap 16 min
5 wallclimb
10.deadlift 80/50kg
10. Burpee
30. Jumping lunge

Gymnastic:
5x10m Bearwalk
5x10m Duckwalk



09 November 2016

Onsdag

Deadlift heavy 5rep

wod: 21.1.5.9 Elizabeth
Squatclean 60/43kg
Ring Dip

gymnastic: planka 3x1 min
 



08 November 2016

Tisdag

5 heavy backsquat

skill: pullup

wod:
50 Airsquat
40 pullup
30 kbswing 24/16kg
20 pushup
10 TTB
x2

Rehab: shoulder



07 November 2016

Måndag

Strict Dumbell press 3x8
one arm Row 3x8

wod: 12 min
Even: 10 Thruster 40/30kg
Odd: 10 L.burpee

gymnastic:
5x10m kålmasken
5x10m Krabbgång



03 November 2016

Torsdag

3x3 clean pull 120% "1 rm clean"

wod:
20 wallball 9/6kg
10 power clean 50/35kg
5 Stoh
x5

gymnastic: kipping pullup practise



02 November 2016

Onsdag

3x 2 snatch pull + 1 snatch 90%

wod: amrap 15 min
10 m kb20/16kg frontracked lunge
7 pullup
7 Thruster 40/30kg

gymnastic: strict ttb 4x 3-8 rep



01 November 2016

Tisdag

pushpress 3x10 60&

wod: 21.15.9
Squatclean 50/35kg
Hspu

gymnastic: omvänd kinesiskplanka 3x90sec




31 October 2016

Måndag

Backsquat 3x10 60%

10 deadlift 100/60kg
10 pullup
10 L.Burpee
x4

gymnastic: hang L-sit hold 4x20 sec rest 40



28 October 2016

Fredag

cleand and jerk 5x1 90%
snatch pull 5x2 100% av snatch

wod:
5. Frontsquat 60/40kg
20. backextension
5. Thruster 60/40kg
20. GHD situp
5. powersnatch 60/40
20. Mountain climbers



27 October 2016

Torsdag

Thruster 3x3 80-85%

wod: Amrap 9 min
2.2.4.4.6.6.8.8.10.10.12.12....
powerclean 50/35kg
K2E

Gymnastic: 4x 5/5 pistol



26 October 2016

Onsdag

Backsquat 3.2.1 80/85/90-95%

wod: Amrap 15 min
5/5 kb clean and jerk 24/16kg
5/5 box stepup (frontraked kb)
10 wallball
10 Jumping lunge

gymnastic: Handstand hold 4x30 sec 30 sec rest






25 October 2016

Tisdag

Deadlift 3.2.1  80/85/90-95%

wod:
Buy in 10 clean and jerk 50/35kg
20 boxjump
5 TTB
10 Frontsquat 50735kg
x3
Buy out 10 Clean and jerk 50/35kg

gymnastic: omvänd kinesisk planka 3x2min




24 October 2016

Måndag
x3E2M
power clean+squatclean 80-85%

skill: Pullup

wod: Cindy/Mary 20 min Amrap
5.pullup // hspu
10. pushup // pistol
15. Squat // pullup

Rehab: Shoulder



20 October 2016

Torsdag

Press/Backsquat 3rm/heavy

wod: 7 Min
Burpee "target"

wod2: Amsap Handstand Hold

Skill: Kb snatch



19 October 2016

Onsdag

Hang squatclean 3x3 80%

wod:
10. Hspu
10. power snatch 40/30kg
10. L.Burpee
x3

gymnastic: hang L-sit 5x20 sec




18 October 2016

Tisdag

3rm Backsquat

wod: 21.15.9
power clean 60/40kg
TTB
pushup

gymnastic: handstand hold 5x30sec



17 October 2016

Måndag

Deadlift 3rm/heavy

wod: Amrap 12 min
5. Frontsquat 60/43kg
10. Kb swing 24/16kg
15. Wallball 976kg

gymnastic: omvänd kinesiskplanka 4x1min





14 October 2016

Fredag

1 rm Clean and jerk

Conditioning:
2000 m Row  "max"

10 min Recover row

1000 m Row  "Max"


gymnastic:
5x5-10 strict Pullup
5x5-10 strict TTB



13 October 2016

Torsdag

Strict press 3x10 60-65%

wod:
10.9.8.7.6.5.4.3.2.1

power snatch 30/25kg
L. Burpee

gymnastic: Hang L-sit 5x20 sec



12 October 2016

Onsdag

backsquat 3x10 60-65%

practise: TTB

wod:
5. power clean 50/35kg
7. TTB
9. Burpee
x5

gymnastic: handstand hold 30 sec x5



11 October 2016

Tisdag

Deadlift 3x10 60-65%

wod: Amrap 10 min
10. Deadlift 80/50kg
10. pushup
5/5. Pistol

gymnastic: planka 4x1min



10 October 2016

Måndag

1Hang powerclean + 2pushpress 85%

Practise: Pullup

wod: 21.15.9
Fran
thruster 43/30kg
Pullup

gymnastic: Skin the cat 3x5



07 October 2016

Fredag
3x 1 snatch+2 ohs 80-85%

wod:
1000 m row
1000 m run
100 kcal Assault bike
100 DU




06 October 2016

Torsdag

Frontsquat 3x3 80-85%

wod:

50 Backsquat 40/30kg
40 pullup
30 Stoh 40/30kg
50 Frontsquat
40 pullup
30 Stoh 40/30kg

gymnastic: Pistol 3x5/5





05 October 2016

Onsdag

3x3 pushpress 85%

wod: 60/40kg
5. hang powerclean
5. pushpress
5. Frontsquat
5. deadlift
x4

gymnastic: omvänd kinesiskplanka 5x1 min



04 October 2016

Tisdag

Clean pull 3x3 75% av 1rm deadlift

wod: 21.15.9
Goblet squat 24/16kg
TTB
Hspu

gymnastic: Practise Handstand



03 October 2016

Måndag

Backsquat 3x3 85%

wod: Amrap 16 min
15 boxjump
10 pullup
10 kb swing 24/16kg

gymnastic: L-sit hang 20x4 set



30 September 2016

Fredag (Timmy Fyller år)!!

Ohs 3x3 75-80%

wod: KING KONG mini
1. deadlift140/90kg
2. strict ctb+2Ring dip
3. Squat clean 70/50kg
4. Hspu
x3

gymnastic: Mu practise



29 September 2016

Torsdag

Thruster 5x3 80-85%

wod: Time cap 14 min
5. Thruster 50/35kg
7. CTB
9. Lateral burpee
x6

gymnastic: 5x20 bandpullapart



28 September 2016

Onsdag

5x3 pushjerk 80-85%

wod:
30 pushup
30 kb Russian swing 32/24kg 20/16kg
30 Situp
30 Burpee
30 Air squat
x2

gymnastic: Handstand hold 5x30 sec 30 min rest



27 September 2016

Tisdag

squat clean 5x2 80-85%

wod: Amrap 16min Amrap
5 squat clean 60/40kg
10 pullup
15 boxjump

gymnastic: 6x 1min omvänd kinesiskplanka



26 September 2016

Måndag

Press 3x5 deadlift 75-80%

wod: Diana
21.15.9
deadlift 103/70kg
Hspu

gymnastic: 5-10 strict TTBx3 set



23 September 2016

Fredag

Snatch 5x2 75-85% E90S
sälrodd 5x10

wod:

5. Hspu
10. pistol
15 pullup
rest 1 min
x6

skill: Handstand



22 September 2016

Torsdag

Thruster 5x2 75-85% E90S

wod: Isabell
30 snatch 60/43kg

gymnastic: Plank 4x 60 sec





21 September 2016

Onsdag

Snatch deadlift 75-80% E90S 5x3

wod: Air Force
evry 1 min 4 burpee
20. thruster 43/30kg
20. sumo highpull 43/30kg
20. push jerk 43/30kg
20. OHS 43/30kg
20. frontdquat 43/30kg




20 September 2016

Tisdag

Backsquat 3x5 75-80 E90S

wod: Amrap 12 min
7. Fällkniv
7. power clean 40/40kg
7. Burpee
7. Airsquat

gymnastic: Handstand hold 45 sec x4




19 September 2016

Måndag

press 5x3 75-80% E90s

wod: 15.12.9 (heavy Fran)
Thrsuter 60/40kg
pullup +10/6kg

gymnastic: omvänd kinesiskplanka 4x90 sec



16 September 2016

Fredag

1 rm Any lift U prefer.

practise: Kipping movement

Test:
500 m row. Max effort

Work:
5 min Bearwalk "dont rush"
5 min Lunge
5 min duck walk




15 September 2016

Torsdag:

By Request!

FilthyFifty
50 boxjump
50 jumping pullup
50 kbv swing 16/12kg
50 walking lunge
50 k2E
50 pushpress 20/15kg
50 Backextension
50 wallball shot 9/6kg
50 Burpee
50 DU




14 September 2016

Onsdag

1 rm Bechpress/press

wod:
60. burpee
35. pushup
60. boxjump
35. pushup
60. Lunges
35. pushup
60. Airsquat

gymnastic: planche 4x60 1 min rest



13 September 2016

Tisdag

1 rm Deadlift

wod: 21.15.9
Frontsquat 50/35kg
L.burpee
Stoh 50/35kg

gymnastic: Hang L-sit 30 sec x 4





12 September 2016

Måndag

Frontsquat 1rm

wod:
5. Deadlift 100/70kg
7. pullup
9. wall ball 9/6kg
x6

Skill:kb snatch



09 September 2016

Fredag

Filthy Fifty

50. boxjump
50. jumping pullups
50. kettlebell swings 16/12kg
50. walking lunges
50. kness to elbows
50. pushpress 20/15kg
50. back extensions
50. wallball 9/6
50. Burpee
50. double unders



08 September 2016

Torsdag

Pendley row 5x4-6 pump/heavy

wod: Amrap 12 min
20 wallball 9/6kg
10 power clean 60/40kg
5 Hspu

gymnastic: kinesisk planka




07 September 2016

Onsdag

Push jerk 5x2 85%
skill: pullup

wod:
10. pullup
10. Deadlift 100/70kg
5/5 pistol
x4

Rehab: Shoulders



06 September 2016

Tisdag

Frontsquat 5x3 80%

wod: amrap 15 min
8. TTB
6. Lateral burpee
4. Power snatch 50/30kg

gymnastic: practise Handstand walk



05 September 2016

Måndag

Rumainian deadlift 4x4-6 75%

Buy in: 20 deadlift 60/40kg
wod: 21.15.9
Frontsquat 60/40kg
Hspu
buy out: 20 deadlift 60/40kg

gymnastic: Midline




02 September 2016

Fredag

Ohs 3x3 80%

wod: (sikta på att utföra lika många varje runda)
4 min amrap
4 power clean 60740kg
6 lateral burpee
Rest 3 min
x3

gymnastic: 5x10 strict pullup



01 September 2016

Torsdag

5x2 power clean+pushpress 85-90% of pushpress

wod: Amrap 15 min
15. wallball
10. kb Full swing 24/16kg
5. Hspu

gymnastic: 5x1min planche





31 August 2016

Onsdag

5x3 Backsquat 80%

wod: 21.15.9
Boxjump
Squatclean 50/35kg
fällkniv

gymnastic: Skin the cat



31 August 2016

Onsdag

5x3 Backsquat 80%

wod: 21.15.9
Boxjump
Squatclean 50/35kg
fällkniv

gymnastic: Skin the cat



30 August 2016

Tisdag

5x3 snatchdeadlift 80%

wod:
7. TTB
7. power clean 40/30kg
7. Burpee over bar
x7

gymnastic: Handstand walk practise




29 August 2016

Måndag

pushpress 5x3 80%

wod: Cindy
20 min amrap
5 pullup
10 pushup
15 Airsquat

skill: wallball/pistol




26 August 2016

Fredag

clean and jerk 4x2 heavy

wod:
500 m row
15 ttb
10 Burpee pullup
10 power clean 70/50kg
20 wallball 9/6kg
30 pushup
30 kb swing 24/16kg
500 m row

skill: DU



26 August 2016

Fredag

clean and jerk 4x2 heavy

wod:
500 m row
15 ttb
10 Burpee pullup
10 power clean 70/50kg
20 wallball 9/6kg
30 pushup
30 kb swing 24/16kg
500 m row

skill: DU



25 August 2016

Torsdag

Frontsquat 3x3 80-85%

wod: Kalsu(isch)
evry 1min 5 burpees
60 rep Thruster 60/43kg

skill:ctb




24 August 2016

Onsdag

press 5x5-10 70%

wod:
10. power clean 50/30kg
10. Burpee boxjump
10. pushup
x5

gymnastic: 5-10c4 set ring row



23 August 2016

Tisdag

Snatch 4x2 snatch 80-85%

wod:
3. Deadlift 120/80kg
5. TTB
7/7 kb clean and jerk 24/16kg
x5

gymnastic: 3 min Handstand (split)



22 August 2016

Måndag

3x10 deadlift 65-70%

wod: Amrap 12min
20 wallball 9/6kg
15 Thruster 40/30kg
9 ctb

gymnastic: pistol 4x5/5




19 August 2016

Fredag

Snatch 5x2  Snatch+hangsnatch 80-85%

wod:
10 power snatch 40/30kg
10 TTB
x2
10 clean and jerk 40/30kg
10 K2E
x2
10 Thruster 40/30kg
10 Fällkniv
x2

gymnastic: Handstand practise



18 August 2016

Torsdag

Deadlift 3x3 80-85%

wod:
50. Kb swing 24/16kg
40. Fällkniv
30. Frontsquat 30/20 kg
20. pullup
10. Burpee

gymnastic: practise Suckat list



17 August 2016

Onsdag

Squatclean 5x1 90%

wod: Grace
30 clean and jerk 60/43kg

gymnastic: hang L-sit 20 second x 3




16 August 2016

Tisdag

Backsquat 3x3 80-85%

wod: Amrap 18 min
10 .Boxjump
5 .Hspu
10 .deadlift 100/70kg

Gymnastic: 3x20 pushup



15 August 2016

Måndag

3x1 Jerk 90%

wod: 21.1.5.9
power clean 50/35kg
Ctb

gymnastic: ring row 10x4




12 August 2016

Fredag

snatch 5x2 80-85%

wod:

Buy in: 30 boxjump over
21.15.9
kb swing 32/24kg
power snatch 30/20kg
Goblet squat 32/24kg
Buy out: 30 boxjump over

gymnastic: hspu practise



11 August 2016

Torsdag

Power clean 5x2 85%

wod:
50 Burpee
50 thruster 20/10kg
30 pullup

gymnastic:planche 90sec x4 set



10 August 2016

Onsdag

3x5 pushpress 75-80%

wod:
5. clean and jerk 50/35kg
7. Frontsquat 50/35kg
9. Deadlift 50/35kg
x5

gymnastic: 5x5-10 strict pullup



09 August 2016

snatch deadlift 3x5 medium/heavy

wod: Amrap 12 min
10 TTB
10 thruster 30/20kg
10 kb swing 24/16kg

gymnastic: Handstand practise / Hspu




08 August 2016

 Måndag

Backsquat 5x5 75%

Wod. 21.15.9
Power clean 50/35 kg
Burpee pullup

Gymnastic: 10x5 ttb



05 August 2016

Fredag 

5x2 Thruster 85%

Wod: 

20 Thruster 50/35kg
500 m rod 
10 thruster 50/35kg 
500 m rod 
5 thruster 50/35kg 
500 m rod 



04 August 2016

Torsdag

Clean and verk 5x2 85%

Wod: 20 min amrap 
15 Wallball 9/6kg
20 DU 
5 hspu 

Gymnastic: handstand Hold 3 min



03 August 2016

Onsdag

Press 5x5 75% 
Benchpress 5x5 75%

Wod: 15.12.9
Snatch 60/40kg
Ctb 

Gymnastic: 5x2 min kinesisk planka 




02 August 2016

Tisdag

10 rm deadlift 

Wod: 

10 hspu
10 squatclean 60/43kg
X4

Conditioning: 5000 m row 75% effort




01 August 2016

Måndag

Power snatch 5x2 75-80% 

Wod: 21.15.9 
Burpee touch
Squat snatch 52/35g

Gymnastic: 12 min. Low aerobic
5/5 pistol
10 pullup
20 pushup



29 July 2016

Fredag

Squat clean 5x2
snatch deadlift 3x2

wod: amrap 15 min
10 boxjump
10 wallball
10 pushup

gymnastic: practise CTB



28 July 2016

Torsdag

OHS 3x3 80-85%

wod:
5. deadlift 130/85kg
7. K2E
9. Burpee
x5

gymnastic: practise Mu/ring dip



27 July 2016

Onsdag

Becnhpress 5x2 80-85%

wod: Amrap 15 min
20 Double under
10 thruster 30/20kg
20 Double under
10 Power snatch 30/20kg

gymnastic: practise hspu



26 July 2016

Tisdag

Frontsquat 5x2 90%

wod:
100 burpee pullup

gymnastic: 5/5x4 set pistol




25 July 2016

Måndag

Clean+2jerk  x5

wod:
21. Pullup
10. thruster 50/35kg
15. Ctb
10. thruster 50/35kg
09. Hspu
10. Thruster 50/35kg

gymnastic: practise Double unders




22 July 2016

Fredag

w. pullup 1 rm
w. ring dip 1rm

wod: Angie
100. pullup
100. pushup
100. situp
100. airsquat




21 July 2016

Torsdag
5x2 deadlift on raiser 80%

wod: 21.15.9
Deadlift 100/70kg
Burpee pullup

gymnastic: 5x5/5 pistol



20 July 2016

Onsdag

Clean and jerk 80-90% 5x1

wod: 20 min amrap
20 m shuttle run
5 hspu
x5
20 m shuttle run
5 ctb
x5
20 m shuttle run
5/5 pistol

gymnastic: core strenght 60 total reps



19 July 2016

Tisdag
Snatch 5x1 75-95%

wod: isabell

30 snatch 60/43kg

gymnastic: practise Muscle up/ctb/pullup



18 July 2016

Måndag

Ohs 5x2 85-90%

wod: 21.15.9
Ohs 50/35kg
ctb

gymnastic: 5x10m handstand walk



15 July 2016

Fredag

5x2 clean and jerk 80-85%

wod: Grace
30 clean and jerk 60743kg

gymnastic: practise Ctb pullup



14 July 2016

Torsdag

5x5 deadlift 65-75%

wod: Viking helen
500m rod
21 kb swing 24/16kg
12 pullup
x3

gymnastic: practise hspu/Mu



13 July 2016

Onsdag

5x5 press 75%
sälrodd 5x10

wod: 15-12-9
hangclean 50/35kg
ctb
Burpee

gymnastic: 4 min handstand hold



12 July 2016

Tisdag

Backsquat 5x5 65-75%

wod: Amrap 12 min
10 boxjump
5 hspu
10 Boxjump
5 TTB
10 boxjump
5 ring dip

gymnastic: 5-8 strict TTB x 3 set



09 July 2016

Tisdag

3x5 snatch deadlift medium/heavy

wod: Amrap 12 min
10 TTB
10 Thruster 30/30kg
10 kb swing 24/16kg

gymnastic: practise handstand/handstand pushup



08 July 2016

Fredag

Max clean and jerk

wod: 15 min Amrap
10. wallbal 9/6kg
10. burpee
10. TTB

gymnastic: practise pistol



07 July 2016

Torsdag

1 rm (backsquat,press,benchpress,deadlift)

wod: BRENTON
(viktväst)
30 m bearcrawl
30 m broadjump
x5

gymnastic: handstand practise



06 July 2016

Onsdag
TEST VECKA
1rm (backsquat,press,benchpress,deadlift) välj en

wod: Fran

21.1.5.9
thruster 43/30kg
pullup

gymnastic: strict TTB 3-6x4 set




05 July 2016

Tisdag

1rm (Backsquat/press/benchpress/deadlift)

wod: Elizabeth
21.15.9
Squat clean 60/43kg
Ring dip

planche 2min x3 set



04 July 2016

Måndag

Maxning: välj 1 övning (backsquat/benchpress/deadlift)

wod: Viking Helen
500 rod
21 kb swing
12 pullup
x3



01 July 2016

Fredag

Mobility hips/shoulders

Wod: McGhee
30 min amrap
5 Deadlift 125/90kg
13 pushup
9 boxjump




30 June 2016

Torsdag

3 rm power clean
3x3 clean pull

wod:
20 wallball
10 power clean 50/35kg
x4

gymnastic: planche max



29 June 2016

Onsdag

press 5 rm
Bandpullapart 3x20-30

wod: diane

21.15.9
Hspu
deadlift 103/70kg



28 June 2016

Tisdag

Deadlift (Erom 15kg plate) 5x3
Goodmrnings 3x10

wod:
Metcon: speed
10 pushup
10 boxjump
10 thruster 30/20 kg
x 5

gymnastic: handstand practise




27 June 2016

Måndag

Backsquat 5 rm

wod1: 10 clean and jerk 100/70kg (heavy weight)

wod2: 100 Burpee



24 June 2016

Fredag
Midsommar mys!
wod: 
10 000 m rod

Glad midsommar alla!



23 June 2016

Torsdag

snatch deadlift 5x2 75-80%
goodmorning 3x10 

wod: Cindy
20 min Amrap 
5. pullup
10. pushup
15. Airsquat






22 June 2016

Onsdag

power clean 5x1 90%

wod:
7. Power clean 50/35kg
7. ctb
7. Stoh
x5

gymnastic: handstand practise



21 June 2016

Tisdag

Frontsquat 3x3 85%

wod: 21.15.9
deadlift 80/50kg
gobletsquat 24/16kg
"clap"pushup

gymnastic: 4 strict ttb 3-10 rep




20 June 2016

Måndag

3x1 split jerk 90%

wod: Mary-isch
15 min Amrap
3. hspu
6. pistol
9. pullup

Core: Hang L-sit 30sec x4set



17 June 2016

Fredag

Clean and jerk 1rm

wod: Grace
30 clean and jerk 60/43kg

gymnastic: side planche 1 min L/R x3 set



16 June 2016

Torsdag

Frontsquat 3x5 75-80%
goodmorning 3x10

wod:
15. Kb swing 24/16kg
15. Goblet squat
15. box jump
15. kb pushup (pushup at kb)
x4

gymnastic: omvänd planka. 1-2 min x4 set



15 June 2016

Onsdag

power clean 5x1 90%

skill: TTB&CTB

wod: Amrap 12 min
5 power clean 60/40kg
10. pullup
5 power clean 60/40kg
10. ttb
5 power clean 60/40kg
10. lateral burpee



14 June 2016

Tisdag
pushpress 3x5 75-80%

WOD: 21-15-9
Fällkniv
Frontsquat 40/30 kg
Wall ball 9/6 kg

gymnastic:30 sec handstand - 5 set



13 June 2016

Måndag
3x5 deadlift
3x10-15 Goodmorning

skill: Power snatch

wod:
10 power snatch 35/25kg
10/10 Jumping lunge
20 lateral jumps over bar

8 power snatch 35/25kg
8/8 Jumping lunge
20 lateral jumps over bar

6 power snatch 35/25kg
6/6 Jumping lunge
20 lateral jumps over bar

4 power snatch 35/25kg
4/4 Jumping lunge
20 Lateral jumps over bar

2 power snatch 35/25kg
2/2 Jumping lunge
20 Lateral bar jumps over bar



10 June 2016

Fredag

Snatch 5x2 80-85%
snatch pull 5x2 110%

Wod: Randy
75 Power snatch 35/25kg

gymnastic: Pistol



09 June 2016

Torsdag

Push jerk 5x2 80-85%

wod:
3. clean and jerk 60/43kg
3. ctb
5. clean and jerk 60/43kg
5. Ctb
7. clean and jerk 60743kg
7. ctb
9. clean and jerk 60/43kg
9. ctb

planche 1 min x 4 set 





08 June 2016

Onsdag

5x2 Squat clean 80-85%
3x2 Clean pull 110%

skill: TTB

wod: 15.12.9
Squat clean 60/43kg
TTB
Burpee




07 June 2016

Tisdag

3x10 70% Deadlift
3x10 Goodmorning "20-60kg"

wod: Amrap 15 min
20 wallball
20 pushup
20 Kb swing 24/16kg

Skill: Handstand walk



06 June 2016

Måndag

3x10 Frontsquat 70%
3x5-8 Strict TTB

skill: pullup

wod: 21.15.9
Frontsquat 50/35kg
Pullup
pushpress 50/35kg




03 June 2016

Fredag

2x3 set snatch 80%
2x3 set snatch pull 110%

wod:
10 Power snatch 30/20kg
10 Ring dip
x3
10 power snatch 30/20kg
5/5 Pistol
x3

 




02 June 2016

Torsdag
Push press 5x2 80-90%
pushup 10-20x3 set

skill: Kipping pullup

wod:
Kb swing 24/16kg  10.9.8.7.6.5.4.3.2.1
Burpee pullup  1.2.3.4.5.6.7.8.9.10



01 June 2016

Onsdag

Kronlyft 5x2 80-90%
3-8x4 strict hspu

wod: 21-15-9 

Hang clean 40/30kg
pullup
wallball 9/6kg

practise: Pistol




31 May 2016

Tisdag

Frontsquat 3x3 75-80-85%
Stricxt pullup 3-8x4 set

wod:
5 Frontsquat 70/50kg 
10 Lateral burpee
x5

handstand practise



30 May 2016

Måndag

split jerk 2x5 set 80-90%

practise: Ring dip

wod: Amrap 7 min
3. deadlift 120/80kg
5. Ring dip
7. kb clean and jerk 24/16kg



27 May 2016

Fredag

Heavy single "Squatclean"

wod: Grace
30 clean and jerk 60/43kg

gymnastic: 
30 sec planche
10 pushup
5 strict pullup
x4




26 May 2016

Torsdag

heavy single Frontsquat
Frontsquat 75% 3x3

skill: power snatch

wod:
10. power snatch 30/20kg
20. Jump over bar
x5




25 May 2016

Onsdag

push jerk 5x2  85-90%

wod: 12 min amrap

25 TTB
15/15 Jumping lunge
10 squatclean 60/40kg

gymnastics: handstand practise




24 May 2016

Tisdag

Deadlift 5x1 90-95%

wod: Amrap 12 min
7. Pushpress 40/30kg
7. pullup
7. Frontsquat 40730kg

gymnastic: planche 2min x 4 set



23 May 2016

Måndag

Backsquat 5x1 90-95%

Skill: Hspu

wod: Diane
21.15.9
deadlift 103/70kg
Hspu

Prehab: Shoulder



20 May 2016

Fredag

Reverse snatch 5x2 80%
Good morning: 5x10 

Skill: Row

Jackie:
1000m Row
50 thruster 20/15kg
30 pullup




19 May 2016

Torsdag

Backsquat 5x2 85-90%

Elizabeth
wod: 21.15.9

Squatclean Ring dip

gymnastic: handstand hold 3 min total time



18 May 2016

Onsdag

Ohs 5x2 70-85%

wod:
5 ohs 30/20kg
7 L-burpee
9 kb swing 24/16kg
x5

gymnastic:omvänd kinesisk planka 2min on 1 min off x3



17 May 2016

Tisdag

3 rm Thruster

skill: pullup

wod: Cindy
20 min Amrap

5. pullup
10. pushup
15. Squat






16 May 2016

Måndag

Clean and jerk 1rm

Wod:
10 ttb
5 deadlift 100/70kg
5/5 KB clean and jerk 24/16kg
10 pushup
7/7 kb Front lunge  24/16kg
X4 

gymnastic: handstand practise

 



13 May 2016

Fredag

The Seven

Seven rounds for time of:
7 Handstand push-ups
7 pound Thruster, 60/40kg
7 Knees to elbows
7 pound Deadlift, 115/85kg
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups




12 May 2016

Torsdag

5x1 Thruster 90-95%

wod: Amrap 5 min
10. Thruster 50/35kg
10. wallball 9/6kg
10. Ctb
vila 5 min
Amrap 5 min
5. Thruster 50/35kg
5. wallball 9/6kg
5. Ctb

gymnastic: shoulder rehab



11 May 2016

Onsdag

5x1 power clean 90%

wod:
10 lateral Burpee
10 power clean 60/40kg
10 lateral burpee
10 deadlift 60/40kg
x5

gymnastic: Plance 1-2 min x 4 set




10 May 2016

Tisdag

Backsquat 3x3 set 75-80-90% (3rm)

wod: Angie

100. pullup
100. pushup
100. situp
100. Airsquat

10 min Mobility




09 May 2016

Måndag

3x3 set deadlift  75-80-90% (3rm)

skill: Clean

wod: 21.15.9

Squatclean 50/35kg
pullup
wallball 9/6kg

gymnastic: practise hspu



06 May 2016

Fredag

3x5 snatch deadlift

wod:
21.15.9
Ohs
Ring row

gymnastic: handstand practise




05 May 2016

Torsdag
Snatch balance 3x3 85-90% av 1 rm snacth

skill: power snatch

wod: Isabel
30 snatch for time 60/43kg

gymnastic: 3-8x3 set strict CTB



04 May 2016

Onsdag

Backsquat pasuse 1 sec.  3x5 75%

wod:

10.9.8.7.6.5.4.3.2.1

Thruster 50/35kg
strict leglift

gymnastic: planka 1 min on 1 min off x4



03 May 2016

Tisdag

Deadlift  on Raiser 3x5 75%

skill: Pullup

wod: Amrap 16 min
50 wallball 9/6kg
30 kb swing 24/16kg
20 pullup
10 Burpee




02 May 2016

Måndag

press/benchpress 3x3 set 80-85%

skill: pistol/ttb 

wod:
15.12.9
deadlift 100/70kg
pistol
TTB






29 April 2016

Fredag

2x4 set thruster 80-85%

Wod:
500m rodd
15/15 KB lunges 
20 ctb
15 clean and jerk 50/35kg
10 l.burpee
5. Hspu 

gymnastic: Handstand practise



28 April 2016

Torsdag

Deadlift 3x5 set 80-85%

skill: Hspu

wod: Amrap 15 min 
7 deadlift 100/70kg
10 boxjump
7 hspu

Rehab/prehab 
shoulder. sälrod/stångrod "pump" 5 set



27 April 2016

Onsdag

press/benchpress 3x5 set 80-85%


wod: 

5. Frontsquat 50/35kg
7. TTB
9. wallball 9/6kg

gymnastic: 1-2minx4 set planche 



26 April 2016

Tisdag

Backsquat 3x5set 80%

wod:  

10 Burpee pullup
10 Stoh (shoulder to overhead) 40/30kg
10 pushup
x3 set

gymnastic: handstand practise




25 April 2016

Måndag

1x5 set Snatch 90%

skill: Practise pullup/ctb

Buy in: 10 Lateral burpee
wod: 21-15-9
power snatch 40/30kg
ctb
Buy out: 20 pushup






22 April 2016

Fredag

Backsquat 3x5 set 75-80%

Skill: Stoh

wod: 

50. backsquat 40/30
40. pullup
30. Stoh (shoulder to overhead) 40/30
50. Backsquat 35/25kg
40. pullup
30. StoH 35/25kg









21 April 2016

Torsdag

2 snatch pull+1snatch x5 85-90%

wod:
5min amrap
3 snatch 40/30kg (anyhow)
5 L.Burpee 
2 min rest
5min amrap
3 clean and jerk 50/35kg
5 L.Burpee

gymnastic: Handstand practise



20 April 2016

Onsdag

Pause deadlift 2x5 set 75-85%


Wod: amrap 8 min
5 thruster 50/35kg
7 deadlift 50/35kg
9 fällkniv 
 
gymnastic: 1-2 min x 4 set "omvänd kinesisk planka"





19 April 2016

Tisdag

3x5 set press 80-85%

wod: 

21.15.9
Kb swing 32/24--20/16kg
TTB
pushpress 40/30kg

gymnastic: Stångrod stående/sälrodd 8-12x4 set 





18 April 2016

Måndag

3x1 clean pull+1 clean+1 frontsquat  90%

skill: Pullup

wod: Amrap 9 min
5 "Squatclean" 70/40kg
10 pullup
15 wallball

 



15 April 2016

Fredag

Sntach 1x5 set 85-90%


wod:

5 snatch 50/35kg
15 wallball
x3

5 Frontsquat 50/35kg
15 pushup
x3

skill: Handstand



14 April 2016

Torsdag

5x3 set strict Press 

wod: Amrap 12 min

10.hspu
5. Clean o jerk 60/40kg
10.Fällkniv

Core/back: Planche 1-2x 4 set 1 min rest




13 April 2016

Onsdag

Frontsquat 5x3 set 75%


wod: 

21.15.9

buy in 25 burpee

hangpower clean 50/35kg
pullup

Buy out 25 Burpee


Skill: Handstand







12 April 2016

Tisdag

Deadlift 5x3 set 75%


wod: 

3 pushpress 60/40kg
9 deadlift 60/40kg
18 "lateraljumps" over bar.
x5


gymnastic: 5-10x3 set pullup



11 April 2016

Måndag


2x5 set Thruster 80-85%


wod: 16.5

21.18.15.13.9.6.3


Thruster 40/30kg 
Barfacing Burpee



gymnastic: practise handstand



08 April 2016

Fredag


2 clean +1 jerk   x4  80%

500 m Row Max Test

1 min Burpee Max test

1 min pushup Max test

1 min Pullup Max test





07 April 2016

Torsdag


1 power snatch+ 2 hangpower snatch  80%




wod: 

Isabel

30 Snatch for time 60/43kg 

(skala efter förmåga)



gymnastic: "omvänd kinesiskplanka"

1-2 min x4 set




06 April 2016

Onsdag


10x4 set klokov press



wod: 

5 deadlift  100/70kg
7 L.Burpee
9 Jumping squat
x5 


skill: Double unders








05 April 2016

Tisdag

5x3 set Frontsquat 75%


skill: TTB

wod: 

21.15.9 

FrontSquat 40/30kg
1 Burpee+1ttb

gymnastic:  10x5set fällkniv strict



04 April 2016

Måndag

Ohs 2x5 set  80%



wod: Amrap 12 min

10 ohs 35/25kg
10 pullup
10 kb swing 24/16kg


gymnastic: Strikt Ring row 5-10x4 set




01 April 2016

Fredag


1 heavy snatch



wod: 

21.15.9

Snatch 30/20kg
box jump
pushup


gymnastic: practise Double unders



31 March 2016

Torsdag

1 rm power clean



wod: 

40 pistol
20 hang clean 80/50kg
10 Hspu



gymnastic: 3-5 set strikt ttb 



30 March 2016

Onsdag


1 Rm Deadlift


skill: TTB 


wod: 

21.15.9

deadlift 100/70kg
ttb







29 March 2016

Tisdag
Backsquat 1 heavy rep!

skill: pullup

 

wod:

10 pullup
10/10 kb Frontlunges 24/16kg
10 pushup
x4



28 March 2016

Måndag


Strict press  5.3.1.1.1   70/80/90-100% Strict press 



wod: Amrap 15 min

10. push press 40/30kg
15. Box jump
20. Russian Swing 32/20kg 

gymnastic: practise Handstand



24 March 2016

Torsdag


Power clean 2x5 set 80%



skill: practise pullup/Ctb


wod: 

5. Power clean 60/40kg
7. Ctb
9. wallball 9/6kg
X5





23 March 2016

Onsdag

Frontsquat 3x5 set 75%


wod: 

21.15.9

Frontsquat  50/35kg
jumping squat 
Fällkniv



gymnastic: Pistol practise



22 March 2016

Tisdag

press 5.3.1   75-85-90%


wod: 10.9.8.7.6.....

kb swing 32/20kg
Burpee


gymnastic: 5-10x3 set strikt pullup



21 March 2016

 Måndag


Deadlift 5.3.1   75.85.90%


practise: Hspu

wod: 16:4

13 min Amrap

55 dealift 103/75kg
55 Wallball 9/6kg
55 kcal Row
55 Hspu




18 March 2016

 Fredag

splitjerk 1x5 set 75-95%


wod: 

10 hspu
10 backsquat 60/43kg
10 Walball
x5 


gymnastic: practise Hspu



17 March 2016

Torsdag


Snatch deadlift on Raiser:  3x3 set  80%


practise: pistol TTB


wod:
15.12.9

Deadlift
pistol  
ttb





16 March 2016

Onsdag


3x5 set pushpress 75-85%


wod: 15 min Amrap

5 pullup
7 pushpress 43/30kg
9 pushup


gymnastic: 5-10x3 set strikt pullup





15 March 2016

Tisdag


Front squat 3x3 set  (pause 2 sec)



wod: 
21.15.9

Frontsquat 40/30kg
kb swing 24/16kg
fällkniv


gymnastic: practise ttb




14 March 2016

Måndag

Power snatch 3x5 set 75-80%

gymnastic: practrise Ctb/bar mu

wod: 16:3

7 min Amrap

10 power snatch 35/25kg
3 Bar Muscle up/// 5 ctb






11 March 2016

Fredag


Frontsquat  3x5 set 80%


wod: Amrap 10 min

20 boxjump
10 hspu
5/5 kb clean and jerk 24/16kg


gymnastic: planche 1-2 min x 3 set 




10 March 2016

Torsdag


5x3 set hang power snatch 70-80%


wod: 

10. power snatch 30/20kg
10. L-burpee
10. Fällkniv 
X5

gymnastic: practise hspu 5-10x3 set 




09 March 2016

Onsdag


Deadlift 5x3 set 70-85%


wod: 21.15.9

deadlift 80/60kg
Ctb


gymnastic: practise Rind dip.  3-8x3 set 






08 March 2016

Tisdag

2x5 set pushpress 85%

wod: amrap 15 min
8 Frontsquat 40/30kg
10 kb Swing 24/16kg
12 Pushup



gymnastic: practise pistol 5/5x3 set







07 March 2016

Måndag


1x5 set clean 75-90/95%


wod: 12 min amrap

16.2-isch

25 TTB
50 Doubleunders
15 squat clean 60/40kg


gymnastic:5-10x4 set hspu



04 March 2016

Fredag

5xOTM
1 hang power snatch+ 1 power snatch  80%


wod:

Amrap: 15 min
20 Box jump
10 deadlift  80/60kg
5 Ring dip

practise: Double unders



03 March 2016

Torsdag

Deadlift 5x3 set 75-80%


wod:

5. pushpress 60/43kg
7. pullup
9. wallball
x5

gymnastic: 1min x 4 set planche



02 March 2016

Onsdag

2x4 set  power clean 75-85%


wod: 12 min amrap

7. Thruster 30/20kg
7. hang power clean 30/20kg
7. Fällkniv


practise: TTB



01 March 2016

Tisdag

pushpress 5x3 set 75-80%


wod:  21.15.9

Deadlift 103/70 kg
kb swing 24/16kg
TTB/ situp


gymnastic: 5-10x3 set Pullup



29 February 2016

Måndag


2x4 set 2 sec Pause Backsquat  80%


practise: Ctb/pullup


wod: 16.1 Isch 

20 min Amrap

8 overhead/Front Lunge 43/30kg
8 Barfacing burpee
8 overhead/Front lunge 43/30kg
8 ctb




 



26 February 2016

Fredag

Double Grace: Time cap 10 min

60 clean and jerk 50/35kg
 
gymnastic: 
 
5-10 strict pullup
5-10 strict dip
5/5 Pistol 
x3



25 February 2016

Torsdag

2 clean  x2 set 80%

 
wod: 
 
15.12.9
Squatclean 60/43kg
Ctb
 
 
gymnastic: pistol practise
 



24 February 2016

Onsdag

Pushpress 1x3 set heavy


Amrap 12 min
 
4.ttb
6.Frontsquat 60/43kg
8.Kb swing 24/16kg
 
 
gymnastic: handstand hold 45 sec x3 set



23 February 2016

Tisdag

Snatch deadlift 2x2 set heavy 

 
wod: 15 min Amrap
 
10 pushup
10 pushpress 43/30kg
20 Jumping lunge
 
 
gymnastic: 10x3 set strikt fällkniv



22 February 2016

Måndag

2x2 set Frontsquat 90%


practise: Pullup
 
Fran
21.15.9
Thruster 
pullup
 



19 February 2016

 Fredag

3 heavy pullup
3 heavy ring dip

wod:
10 hspu
20 kb swing 24/16kg
30 jumping lunge
10/10 box stepup 24/16kg kb 
x2 


practise : Double unders



18 February 2016

Torsdag

1 heavy Deadlift 

wod:
21.1.5.9

Fällkniv
Frontsquat 43/30kg
wallball 9/6kg


gymnastic: 5-10x3 set strict ttb



17 February 2016

Onsdag
1 rm Jerk anyhow


wod:

12. pullup
9 hangpower clean 70/50kg
6 stoh 70/50kg
x4


gymnastic: Pistol practise
 



16 February 2016

Tisdag

1 Heavy backsquat

wod:AMRAP 15 min
5. Pullup
7. deadlift 70/50kg
9. pushups


gymnastic: practise pullup



15 February 2016

Måndag

 
1 clean max /tekniskt max
 
 
wod: 
 
500 m row
20 L.Burpee
20. wallball 9/6kg
10 Stoh 50/35kg
x2
 
gymnastic: practise Handstand



12 February 2016

Fredag

power snatch: 2x4 set 80-85%


Wod: Isabelle 
30 snatch 60/43kg


gymnastic: 5-10x3 set strict TTB
 



11 February 2016

Torsdag

10x3 set Deadlift 55-70%


wod: 

21.15.9 

power clean 80/50kg
Handstand pushup


gymnastic: practise pullup / butterfly pullup



10 February 2016

Onsdag

press 10x3 set 55-70%



wod: 

50. Situp
50. Thruster 30/20kg
50. Frontsquat
evry minute 3 Burpee


gymnastic: 3-5x3 set Dragon flag



09 February 2016

Tisdag

10x3 set backsquat 55-70%


wod:

6. pullup
9. deadlift 80/50kg
24. Jumping lunge
x5 set

gymnastic: Handstand




08 February 2016

Måndag

Ohs 3x3 70-80%  Tekink focus


wod: Amrap 15 min

10. Ohs 40/25kg
10. pushup
10. wallball 9/6kg


Finish: Shoulder Rehab



05 February 2016

Fredag

2 hangsnatch + 1 Ohs x 3 set 80-85%


wod: Open 13.4
7 min amrap

3 clean and jerk 60/40kg
3 ttb

6
6

9
9

12
12
 etc. 


gymnastic: handstand walk



04 February 2016

Torsdag


Clean 2x5 set 70-85%



wod: Amrap 15 min

10 deadlift 80/55kg
10 L.burpee
10 seconds Handstand hold
 

gymnastic: 5-10x3 set strict pullup



03 February 2016

onsdag

3x3  deadlift 

10-15x3 set Goodmornings


wod: 21.15.9 

Full Kb swing 24/16kg
pushpress 40/30kg
TTB


gymnastic: practise TTB



02 February 2016

Tisdag

3x3 set 70.75.90% 


wod: Angie (team/solo)

100 pullup
100 pushup
100 situp
100 Squat 


gymnastic: Shoulder rehab



01 February 2016

Måndag

thruster 85-90%

2 rep otm x7


5-10x3 set strict pullup



wod: 

5. Frontsquat 50/30kg
7. Ctb
9. wallball 
x7 rounds



gymnastic: practise hspu




29 January 2016

Fredag


Splitjerk 1x5 set


gymnastic: Practise Hspu

wod:  Diane

21.15.9

Deadlift  103/75kg
Handstand pushup




28 January 2016

Torsdag

Press 5.3.1    70.75.85%


10-20x3 set pushup


wod: 

7 min amrap Burpee touch



gymnastic: 5/5 x3 pistol



27 January 2016

Onsdag

5x3 set Deadlift  70.75.85% 


wod: 21.15.9

Thruster 35/25kg
handstand against wall 
situp


gymnastic: practise ttb/pullup



26 January 2016

Tisdag

5x3 set Backsquat 70-85%


wod: Amrap 15 min

5. pullup
7. kb swing 24/16kg
9. Goblet squat 24/16kg


gymnastic: 5-10x3 set Strict TTB




25 January 2016

Måndag


Clean 2x3 set 85%


wod: 

5 clean and jerk 60/43kg
10 Burpee
x5 


gymnastic: practise Handstand




22 January 2016

Fredag

2 snatchpull+1 snatch x4 set 80-85%


wod: Jackie

1000m row 
50 Thruster 20/15kg
30 pullup


gymnastic: practise handstand 



21 January 2016

Torsdag

Backsquat 5.3.1
70.80.90-95%


wod:

5. Power snatch 35/25kg
7. hspu
12. wall ball
x4


gymnastic: 5-10x3 set strikt ttb



20 January 2016

Onsdag

Press 5.3.1  70.80,90-95&


wod: 15 min amrap

7 TTB
7 Thruster 35/25kg
7 Burpee over bar.


gymnastic: practise hspu




19 January 2016

Tisdag

Deadlift 5.3.1  70,80,90-95%


wod: 21.15.9

kb swing 24/16kg
deadlift 80/50kg
Goblet squat 24/16kg


gymnastic: 5-10x3 set strikt pullup
 



18 January 2016

Måndag


power clean 2x3 set 80-90%



wod:

10 power clean 43/30kg
10 Ctb
10 pushpress 43/30kg
10 pushup
10 Frontsquat 43/30kg
x3


gymnastic: practise Pistol squat (5/5x4 set)




15 January 2016

Fredag

1 snatch + 1 hangsnatch x3 set 75-85%


wod: 


500m row
20 pullup
30 Boxjump
10/10 kb clean and jerk 24/16kg
10 deadlift 100/70kg
5 hspu



gymnastic: 5/5 pistol squat




14 January 2016

Torsdag

Deadlift 3x3 80-85%


wod:

10 power snatch 35/25kg
10/10 Jumping lunge
20 lateral jumps over bar

8 power snatch 35/25kg
8/8 Jumping lunge
20 lateral jumps over bar

4 power snatch 35/25kg
4/4 Jumping lunge
20 Lateral jumps over bar


gymnastic: practise handstand



13 January 2016

Onsdag

Backsquat 3x3 set 80-85%


wod: 21.15.9

wallball 9/6kg

hang power clean 43/30kg

pushup



gymnastic: 5-10x3 set TTB



12 January 2016

Tisdag


3x3 press 80-85%


wod:

10. pullup
10. Thruster 40/30kg
10. Burpee
x5


gymnastic: Practise pullup



11 January 2016

 Måndag

clean and jerk 1x3 set clean and jerk 75-95%


wod: 

5. clean and jerk 52/35kg
7. ctb
9. Ttb
x5

gymnastic: 5-10x4 set hspu



08 January 2016

 Fredag


snatch 1x5 set 75-95%


wod: 

10 power snatch 35/25kg
8 Ring dip
4/4 kb clean and jerk 24/16kg
10 goblet squat
x3 


gymnastic: Pullup practise




07 January 2016

 Torsdag

power clean 2x4 set 80-85%


wod: Team Grace+Fun

2o2 

30 clean and jerk 70/52kg
100 Burpees


gymnastic: practise Pistol




06 January 2016

 Onsdag

5x3 set deadlift 75-80%


wod: 21.15.9

squatclean 43/30kg

pullup



gymnastic: handstand practise




05 January 2016

Tisdag

Backsquat 5x3 set 75-80%



practise:kipping pullup

wod: 

7. pullup
7. Wall ball
7. kb swing
x4 


gymnastic: 10-20x3set pushup




04 January 2016

Måndag

Otmx6  80-85%

Snatch+hangsnatch  


wod: amrap 15 min

5 hspu
10 kb swing 24/16kg
15 wallball


gymnastic: 

pistol 5/5 x3 set 





23 December 2015

Onsdag

Backsquat 10x3 set 65%


wod:

5 Frontsquat 60/43kg
20 Jumping lunge
10/10 kb 1 arm swing 24/16kg
x5 rounds


gymnastic: 1min x3set planka
 



22 December 2015

Tisdag
3 heavy W.pullup
3 heavy W.Ring dip/bar dip


wod:

21.15.9

Thruster 35/25kg
Burpee boxjump


gymnastic: 10x3 TTB



21 December 2015

Måndag

3x4 set Snatch deadlift 80% (teknik fokus)


wod: Linda-isch

10.9.8.7.6.5.4.3.2.1

Deadlift  150% av bw
Squatclean 75% av bw
press 50% av bw


gymnastic: practise handstand walk




18 December 2015

Fredag

Snatch 1x5 set


wod:

20 boxjump

30 pushup

30 Jumping lunge

20 deadlift 80/60kg

x2


gymnastic: 5-10 x 3 set strikt pullup





17 December 2015

Torsdag:

Pushjerk 2x4 set 75-90%


wod:

3 squatclean 50/35kg

5 L.burpee

x5


3 thruster 50/35kg

5 Burpee+ctb

x5


gymnastic: pistol practise



16 December 2015

Onsdag

Power clean 1x4 set 75-95%


wod: 21.15.9

K2E

hangclean o jerk 50/35kg


gymnastic: 2 min handstand




15 December 2015

Tisdag


deadlift 5x3 set 75-80%



wod: Amrap 10 min

5 pullup

7 Frontsquat 43/30kg

10 wallball 9/6kg


gymnastic:

20x3 fällkniv




14 December 2015

Måndag:

2x4 set  1sec pause backsquat  80-85%


wod:
utför Rx eller skala efter förmåga.

7 Handstand Pushups
7 Thrusters 60/43kg
7 Knees to Elbows
7 Deadlifts 110/75kg
7 Burpees
7 KB Swings 32/24kg
7 Pullups
x7


prehab: Axlar



11 December 2015

Fredag

snatch+hangsnatch x3 set Teknik fokus


wod

isabelle

30 snatch 60/43kg

gymnastic:practise pullup



10 December 2015

Torsdag

pushpress TnG (touch and go) 10x3 set pushpress 65%


wod: Amrap 12 min

10 Lateral Burpee

15 deadlift 100/70kg

20 Kb swing 24/16kg


gymnastic: 2 min bar "Deadhang" så få sett som möjligt



09 December 2015

Onsdag

Deadlift 10x3 set 65%


wod:

5 clean and jerk 60/43kg
10 TTB
25 Wall ball

x4



gymnastic: practise pistol  5/5 x 3 set




08 December 2015

Tisdag

Backsquat 10x3 set 65-70%


wod:

7. Thruster 35/25kg
7. pullup
7. Burpee
x7


gymnastic: Practise handstand/ handstand pushup




07 December 2015

Måndag

Ohs 2x4 set 85%


wod:

Filthy Fifty

50. Boxjump
50. Jumping pullup
50. kb swing 16/12kg
50. walking lunge
50. Knees to elbow
50. pushpress 20/15kg
50. backextension // "ground backextension"
50. wall ball 9/6kg
50. Burpees
50. Double unders



04 December 2015

Fredag


Backsquat 5x4 set 75%


wod: 20.15.10.5

Frontsquat 50/35kg

Kb swing 32/24kg

pushup



practise: suck at exercise / Rehab




03 December 2015

Torsdag

Snatch deadlift: 3x3 set Teknik fokus


wod:
20 boxjump over
20 handstand pushup
20 power snatch 30/20kg
20 Ctb
20 Ring dip
20 Thruster 30/20kg
20 boxjump over


gymnastic: practise Ctb



02 December 2015

Onsdag


pushpress 3x3 80-85%


wod:

8 Stoh 50/35kg
8 L.Burpee
8 ttb

x3

gymnastic: practise handstand



01 December 2015

Tisdag

power clean 2x3 set 85%


wod: 21.15.9

pullup

Ohs 43/30kg



gymnastic: 20x3 set Fällkniv




30 November 2015

Måndag

hang Snatch 1x3 set 85-90%


wod: Amrap 12 min

3. power clean 80/50kg

5. Bar mu

7. kb swing 32/24kg


gymnastic: 3-5x3 set strikt Ctb



27 November 2015

Fredag

Snatch: 1x4 set Focus teknik


wod:

Jackie

1000m rod
50 thruster 20/15kg
30 pullup


gymnastic: 5-10x3 set ring dip



26 November 2015

Torsdag

clean+hangclean+stoh x2 set


wod:

20 burpee
10/10 kb snatch 24/16kg
30 ttb
30 deadlift 80/60kg
10 Hspu
10/10 kb clean and jerk 24/16kg
20 L.Burpee


gymnastic: Pistol practise




25 November 2015

Onsdag

Deadlift 3x3 set 80-85%


wod:
12.9.6

Power clean 60/40kg
Strict pullup
clap pushup


gymnastic: 2 min Handstand (dela på känsla)



24 November 2015

3x3 frontsquat 80%

Metcon: speed
10 pushup
10 boxjump
10 thruster 30/20 kg
x 5

Gymnastic: 20x3 set fällkniv



23 November 2015

P.snatch + hang.p snatch x3 ser 85% 

Wod: Isabelle 
30 snatch 60/43kg

Gymnastic: 5-10x3 set strikt pullup



20 November 2015

1x5 snatch tekniskt max

Wod:
10 ttb
5 deadlift 100/70kg
5/5 KB clean and jerk 24/16kg
10 box jump
5/5 box stepup 
X4 

Gymnastic: pistol 7/7 x3 set



19 November 2015

Torsdag

w. pullup 5x1set heavy

w. Ringdip/dip 5x1 set heavy


wod:

7. pullup
7. power clean 40/30kg
7 Thruster 40/40kg
x5

gymnastic: Strikt ttb 3-8 x4 set



18 November 2015

Deadlift 5x2 set 80%

metcon:

otm 6 Burpee
40 clean and jerk 50/35kg


gymnastic:
5-10x4 set strikt pullup



17 November 2015

Tisdag 5x3 set pushpress 80% gymnastic: practise pullup Metcon: Cindy 5. pullup 10. pushup 15. Air squat



16 November 2015

Frontsquat 5x2 set 80% 

Metcon: amrap 20min
12 KB swing 32/24kg 
8 burpee 
4 ctb 

Gymnastic: handstand 3 min total



13 November 2015

3x3 power clean tng

Wod:
500m rodd
15/15 KB lunges
20 ctb
15 clean and jerk 50/35kg
10 l.burpee
5. Hspu

Gymnastik: 40sec x4 set handstand



12 November 2015

10x3 set backsquat 65%

Wod: 21.15.9
Power snatch 30/20kg
Wallball 9/6kg


Gymnastic: 5-10x3-4 set TTb kip.



11 November 2015

10x3 set deadlift 65%

Wod: 10.9.8.7.6...
KB swing 32/24 20/16kg
Burpee


Gymnastic: 10x3 set TTB



10 November 2015

10x3 set 65% press

Wod: amrap 8 min
5 thruster 50/35kg
7 deadlift 50/35kg
9 fällkniv


Gymnastic: handstand practise



09 November 2015

Snatch+hang snatch x2 85%

WOD: Angie- timecap 25 min
100 pullup
100 pushup
100 situp
100 airsquat


Practise: brygga



06 November 2015

Heavy
3 w.pullup
3 w.Dips
WOD:
10. Hspu
20. KB swing 24/16kg
30. Jumping lunges
10/10. Box stepup kb 24/16kg
X2

Gymnastic: Double under practise



05 November 2015

1 RM Push jerk

WOD:
12. Pullup
9. Hangpower clean 70/50kg
6. Stoh 70/50kg
X4

Gymnastic: pistol practise



04 November 2015

1 RM Deadlift

WOD: 21-15-9
Fällkniv
Frontsquat 43/30 kg
Wall ball 9/6 kg


Gymnastic: 5-10 strict TTB



03 November 2015

1 Heavy Backsquat

WOD: AMRAP 15 min
5 pullups
7 deadlift 70/50 kg
9 push-ups


Gymnastic: Pullup Practise



02 November 2015

1 Clean max/tekniskt max

Metcon:
500m Rod
20. L.Burpee
20. Wallball 9/6
10. Stoh 50/35kg
x2


Gymnastic: Practise handstand



30 October 2015

OHS 3x3 Teknik max

WOD:

50 Du // 100 singel
5 Deadlift@ 85%
40 du// 80 singel
3 Deadlift@ 85%
30 du//60 singel
1 Deadlift@ 85%


Gymnastic: HSPU practise



29 October 2015

Power clean 2x3 set teknik max

WOD: 4 rounds of

5. Power snatch 43/30kg
7. CTB
9. Power clean


Gymnastic: suck at practise



28 October 2015

Press 5x3 set 75%

WOD: AMRAP 4 min x 2

8 Lateral burpee
8 thruster 35/25kg

Rest 3 min

Gymnastic: 20x3 set fällkniv



27 October 2015

5x3 Front Squat

Wod:

15 min amrap
10 wallball
10 pushup
10 KB russian swing 24/16kg


Gymnastic: 5x5 set strikt pullup



26 October 2015

3x3 OHS heavy not max

Wod: Diane

21.15.9
Deadlift 103/75kg


Gymnastic: pistol practise



23 October 2015

10x3 set 65% bänkpress/press

Wod:

1000m rod
50 wallball 9/7
40 situp
30 lunges
20 m bearwalk
10 jumpinjacks



22 October 2015

Split jerk: 2x3 set 65%-85%

Wod: Elizabeth 21.15.9

Squatclean 60/40kg
Ring dip


Gymnastic: hspu 8x3set



21 October 2015

10x3 set Frontsquat 60%

Wod: 20 min amrap

30 airsquat
30 jumping pullup
30 KB swing 24/16kg
30 thruster 20/15 kg


Gymnastic: 5/5 x3 Pistol



20 October 2015

10x3 deadlift 65%

Metcon: 15.12.9

Frontsquat 40/30 kg
Burpee target
Pushup


Gymnastic: hspu/pullup/ttb/mu. Välj 1 skill.



19 October 2015

Snatch 1x3 set 85-90%

Metcon: 10 min AMRAP

5 STOH 50/35kg
10 Deadlift 50/35lg
15 Boxjump


Gymnastic: practise pullup/TTB



16 October 2015

2x3 set power clean 75-85%

20 min AMRAP av

10 x Burpee pullup
20 x Deadlift 80/55 kg
30 x mountain climbers
40 x air squat
50/100 x double under/Singel under


Gymnastic: Pistol practise



15 October 2015

Press/benchpress 5x3 set 75%

wod:

500 m row
30 pullup
20 Thruster 50/35kg
5/5 pistol
5 bar facing burpee


Gymnastic: Muscle up practise



14 October 2015

Snatch 2x3 set 75%

wod:15.12.9

Lateral burpee
Squatclean 50/30


Gymnastic: Handstand practise



13 October 2015

Backsquat: 5x3 set 75%

wod: Amrap 15 min

5.Kb swing 24/16kg
10.Pushup
15.Jumping Squat


gymnastic: 3-8x3 set Strikt pullup



12 October 2015

Deadlift: 5x3 set 75%

wod:

20 Burpees
10 Frontsquat 50/35kg
10 hang powerclean 50/35kg
5 power snatch 50/35kg


x3

gymnastic: 5x4 set strikt TTB



09 October 2015

Double Grace:
60 clean and jerk 60/43kg

gymnastic:

10 strict pullup
10 strict dip
5/5 Pistol


x3



08 October 2015

2 clean +1 Jerk x2 set 80%

wod:

15.12.9
Squatclean 60/43kg
Ctb


gymnastic: Handstand walk 5mx4 set



07 October 2015

Pushpress 1x3 set heavy

4.Ctb
6.Frontsquat 60/43kg
8.Kb swing 24/16kg


gymnastic: handstand hold 45 sec x3 set



06 October 2015

Snatch deadlift 2x2 set heavy

wod: 15 min Amrap

10 pushup
10 pushpress 43/30kg
20 Jumping lunge


gymnastic: 10x3 set strikt fällkniv



05 October 2015

2x2 set Frontsquat 90%

Fran
21.15.9
Thruster
pullup

Gymnastic: 5-10x3 set strikt pullup



02 March 2015

Onsdag


power clean 2x4 set 75-85% teknik fokus


wod: 10 min amrap

7. Thruster  30/20kg
7. hang power clean 30/20kg
7. broadjump (2 meter)

gymnastic: practise ttb