Måndag 20/8
A. ELIZABETH – For Time
21-15-9
Squat Cleans 61/43
Ring Dips

B. Frontsquats 5-5-4-3-3

C. For Time- 100 Russian KB-Swings 32/24

Tisdag 21/8
A. AMRAP 8 min
20 DU
2-4-6-8… Handstand Pushups / Hand-Release Pushups

B. Backsquats @20x1 5 Set x 7 Reps

C. E2MOM 16 min
1. 6-10 Strict Pullups / Excentric Pullups
2. 10+10m 1H DB OH Walking Lunges

Onsdag 22/8
A1. Close Grip Benchpress – 5 Set x 6 Reps
A2. 1H Ring Row – 5 Sets x 6+6 Reps

B. AMRAP 20 min
200m Run
20/14 Cal Row
20 Alt DB Snatch 22/14
20 Wallballs 9/6

Torsdag 23/8
A1. Backsquats – 6 Set x 5 Reps
A2. Squatsnatch – 6 Set x 2 Reps

B. Panther Complex – 10 min - Samma vikt
1 Squat Snatch
1 OH-Squat
1 Hang Squat Snatch
1 OH-Squat

C. AMRAP 3 min
Toes-2-Bar / Knee Raises

D. AMRAP 3 min
Good Mornings 20/15

Fredag 24/8 – Hero Wod ”Double Sasquatch”
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Måndag 13/8
A1. Backsquats @32x1 – 4 Set x 8 Reps
A2. Kneeling Arnold Presses – 4 Set x 8 Reps

B. EMOM 12 min
1. 10 Ring Dips
2. 10 Hanging Hollow Hold (Kom upp i hängande Hollow hold, stanna 2 sekunder)
3. 10 Russian KB-Swings 32/24

C. 3 RFT – TC 10 min
20m Farmers Walk 32/24
2 Rope Climbs
20m Frontrack Double KB Carry 20/12
2 Strict Chest-2-Bar / Pullups / Excentric Pullups

Tisdag 14/8
A1. Seal Row – 6-6-6-5-3-3 Reps
A2. One-Leg Hip Raises - 6 Set x 6+6 Reps
A3. Banded Pull-Aparts - 6 Set x 10 Reps

B. EMOM 8 min
1. 6-8 Toes-2-Bar
2. 6-8 Alt KB-Snatch 24/16

C. EMOM 8 min
1. 6-8 Pullups / Jumping (Excentric) Pullups
2. 6-8 Alt KB-Clean & Jerk 24/16

Onsdag 15/8
A. GRACE – For Time
30 Clean & Jerks 61/43

B. 1200m Run w. Slamball 10/6

C. E4MOM 20 min – Bygg vikt efter hand
7 Backsquats
3 Power Cleans

Torsdag 16/8
A. AMRAP 14 min – Team of 2 – Share Anyhow
2-4-6-8-10-12-14-16-18-20…
Wallballs 9/6
Deadlift 80/55

B. Deadlift 8-8-5-5-3 - Bygg vikt efter hand

C. EMOM 8 min
4+4 Handstand Pushups (Strict+Kipped)
4+4 1H DB Push Press

Fredag 17/8 – Hero Wod MATHEUS (With a Team-twist)
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Vecka 32 - Styrkevecka 1
Måndag 6/8

A1. Backsquats @31x1 - 5 Set x 10 Reps
A2. Deficit Pushups @31x1 - 5 Set x 10 Reps

B. 3 RFQ
10+10 KB Side Bends 24/16
(https://www.youtube.com/watch?v=mBGEXX1PUGE)
15 Wallball Situps 9/6

C. AMRAP 8 min
8 Toes-2-Bar
8 Pushups
8 Jumping Airsquats

Lunchpasset gör A+C

Tisdag 7/8
A. EMOM 16 min – Bygg vikt efter hand
1 Clean Deadlift
1 Clean Pull
1 Hang Clean Pull

B. 4 Rounds – TC 5 min/round, Rest 2 min between rounds
400m Run
12 Deadlift 70/45
9 Hang Power Cleans 70/45
6 Push Jerks 70/45

Onsdag 8/8
A. Presses – Bygg vikt efter hand
Strict Press – 3 Set x 5 Reps
Push Press – 2 Set x 4 Reps
Push Jerk – 2 Set x 3 Reps

B. Hanging Knee Circulations – 3 Set x 5+5 Reps
(https://www.youtube.com/watch?v=W8BG3LorcDk)

C. Chaos – For Time (TC 20 min)
35/30 Cal Row
30 Burpee to Bar
40 1H DB OHS 16/10
40 Pistols / 80 DB Goblet Squats 16/10
25 Boxjumpovers Hög/Mellan
200m Run with DB

Lunchpasset gör B+C

Torsdag 9/8
A1. Backsquats @31x1 – 4 Set x 8 Reps
A2. Snatch Pull – 4 Set x 4 Reps

B. Bicouplet 2 Mini – TC 6 min
6-4-2
Power Snatch 50/35
Bar Muscle-Ups / Chest-2-Bar / Jumping C2B

1 min REST

C. Bicouplet 1 Mini – TC 6 min
12-9-6
Hang Power Snatch 30/20
Chest-2-Bar / Pullups / Jumping Pullups

D. For Quality – 30+30 Floor Vipers 30/20

Fredag 10/8 - Games-inspirerad Wod, Team om 3!!
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Måndag 30/7
A1. Max reps Strict/Kipped Pullups
A2. Max reps Pushups
A3. Broad Jump for Centimeters

B. CINDY – AMRAP 20 min
5 Pullups
10 Pushups
15 Squats

Tisdag 31/7
A1. Find 3RM + 1RM Power Snatch
A2. Find 5RM + 3RM Backsquat

B1. Find 1RM Squat Snatch
B2. Find 5RM + 3RM OH-Squat

C. HELEN – 3 RFT
400m Run
21 KB-Swings 24/16
12 Pullups

Onsdag 1/8
A1. Find 1RM Clean & Jerk
A2. Find 3RM + 1RM Thrusters

B1. Find 1RM Power/Squat Clean
B2. Find 1RM Split Jerk
B3. Find 3RM Push Jerk

C. JACKIE – For Time
1000m Row
50 Thrusters 20/15
30 Pullups

Torsdag 2/8
A1. Find Max reps Strict/Kip HSPU
A2. For time, 500m Row

B1. Find 5RM + 3RM Deadlift
B2. Find 3RM + 1RM Strict Press

C. DIANE – For Time
21-15-9
Deadlift 102/70
HSPU
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Måndag 23/7
A. Backsquats 8-7-6-5-4
2 Squat Snatch between sets

B. Teams of 2 – For Time (TC 20min) – Share Anyhow
100 DU
400m Partner Run
100 DU
200 Airsquats
100 DU
100 Wallballs
100 DU
200 Airsquats
100 DU
400m Partner Run
100 DU

Lunchpasset kör B

Tisdag 24/7
A. Teknik Bar Muscle-Up

B. EMOM 20 min
1. 10 Ring Pushups / 30s Static Hold
2. 15/12 cal Row
3. 10 Roll-To-Candlestick
4. 10 Bar Dips
5. REST

C. For Time
30-20-10 Sit-Ups
3-2-1 Rope Climbs

Onsdag 25/7
A. E2MOM 14 min
1 Power Clean
1 Hang Squat Clean
1 Push Jerk
1 Split Jerk

B. Teams of 3 – 1 Work, 2 Rest – Share Anyhow
AMRAP 4 min
20 cal AB
20 Thrusters 40/30

2 min REST
AMRAP 4 min
20 cal ROW
20 Clean&Jerks 40/30

2 min REST
AMRAP 4 min
20 cal Ski-Erg
20 (GHD) Situps

Lunchpasset kör A och 1-2 B

Torsdag 26/7
A1. 1H DB Push Press
5 Set x 6+6 Reps - Bygg vikt efter hand
A2. 1H DB Row
5 Set x 6+6 Reps - Bygg vikt efter hand

Teams of 3 – AMRAP 20 min - 1 Work, 2 Rest – You Go I Go
7m OH Walking Lunges 40/30
7 Lat Burpee over Bar OR Chest-2-Bar
(Vilken övning det blir beror på var man slutar sina walking lunges, då vi går från långsida till långsida. Antingen i riggen=C2B eller vid vikterna=BoB)
 
Fredag 27/7 – Hero Wod SAMAN
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Måndag 16/7
A. Teknik Squat Cleans

B. In 15 min – Find heaviest complex of:
1 Squat Clean
1 Front Squat
1 Split Jerk

C. AMRAP 3+3 min
5 Lat Burpee over Bar
4 Barbell Dips
3 Clean & Jerk 60/40

2 min REST - Then go again!

Lunchpasset gör B+C

Tisdag 17/7
A. OT3M – 15 min
5-5-5-4-3 – Bygg vikt efter hand
Deadlift
Strict HSPU
Strict Pullups

B. Teams of 2 – AMRAP 12 min – You Go I Go
5+5 KB-Snatch
5+5 KB-Thrusters

Onsdag 18/7
A. OTM 8 min – Bygg vikt efter hand
1 Snatch Pull
1 Power Snatch
1 Pressing Snatch Balance
1 Snatch Balance

B. OTM 8 min – Bygg vikt efter hand
1 Power Snatch
1 OH-Squat
1 Snatch Balance

C. For Time
75 Power Snatches 43/29
Each minute, start with 30 DU

Lunchpasset gör A+B

Torsdag 19/7
A. Teams of 3 – TC 30 min - Share Anyhow - 1 Work, 2 Rest
3 rounds
30 T2B
30 Burpees
30 KB-OHS 12/8
30 Power Snatch 50/35

100/70 cal Row

2 rounds
30 T2B
30 Burpees
30 KB-OHS 20/12
30 Power Snatch 60/40

100/70 cal Row

1 round
30 T2B
30 Burpees
30 KB-OHS 24/16
30 Power Snatch 70/45

Fredag 20/7 – Hero Wod
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Måndag 9/7
A. Snatch EMOM 12 min – Bygg vikt efter hand
1. 1 Power Snatch + 1 Snatch Balance
2. 1 Squat Snatch

B. Panther Complex – 10 min OTM – Samma/Medel vikt
1 Squat Snatch
1 OH-Squat
1 Hang Squat Snatch
1 OH-Squat

C. AMRAP 7 min
3-6-9-12-15-18…
Power Snatch 35/25
HSPU

Lunchpasset gör A+C

Tisdag 10/7
A. Fight Club – 3 Rounds For Reps
1 min Thrusters 43/30
1 min Power Cleans 43/30
1 min Boxjumpovers
1 min Pullups
1 min AB (Row if needed)
1 min REST

B. Bulgarian Splitsquats – 5 Set x 6+6 Reps - Bygg vikt efter hand

Onsdag 11/7
A. Teknik Split Jerk

B. OTM 10 min - Bygg vikt efter hand
1 Squat Clean
2 Split Jerks

C. 3 RFT
400m Run
12 C2B
9 C&J 70/45

Lunchpasset gör B+C

Torsdag 12/7
A. Open 17.1 – For Time (TC 20 min)
10 DB-Snatch 24/16
15 Burpee BJO
20 DB-Snatch
15 BBJO
30 DB-Snatch
15 BBJO
40 DB-Snatch
15 BBJO
50 DB-Snatch
15 BBJO

B. For Quality (Om tid finnes)
50-40-30-20-10 Situps
20s L-Sit between sets

C. Seal Row – 5 Set x 6 Reps

Fredag 13/7 – HERO WOD
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Måndag 2/7
A. EMOM 10 min
1. 5 KB-Snatch + 5 KB-OHS (Vänster)
2. 5 KB-Snatch + 5 KB-OHS (Höger)

B. Teams of 3 – TC 20 min
3 rounds
30 Toes-2-Bar
30 Burpees
30 KB-OH-Squats 16/8
30 Power Snatch 50/35

100/70 cal Row

2 rounds
30 T2B
30 Burpees
30 KB-OHS 20/12
30 Power Snatch 60/40

100/70 cal Row

1 round
30 T2B
30 Burpees
30 KB-OHS 24/16
30 Power Snatch 70/45

Tisdag 3/7
A. OT2M x 6 – Bygg vikt efter hand
5 Deadlift
3 Hang Power Cleans
1 Split jerk

B. 4 min On, 4 min Off x 3
3 Rounds of DT 40/30
12 Deadlift
9 Hang Power Cleans
6 Push Jerks
AMRAP Burpee over Bar

4 min REST

2 Rounds of DT 61/43
AMRAP No-Jump Burpees

4 min REST

1 Round of DT 70/50
AMRAP Burpee to Target

Onsdag 4/7
A. Frontsquats @32x1
5-5-5-4-4

B. FILTHY FIFTY – For Time
50 Boxjumps
50 Jumping Pullups
50 KB-Swings 24/16
50 Walking Lunges
50 Knees-2-Elbow
50 Pushpress 20/15
50 Back Extensions
50 Wallballs
50 Burpees
50 DU /150 SU

Torsdag 5/7
A. EMOM 12 min
1. Max Strict Ring Dips in 30s / 30s Static Ring Hold
2. Deadlift – Touch’n’Go – 6-6-4-4-2-2

B. AMRAP 12 min
6 HSPU
9 Deadlift 102/70
15 (GHD) Situps
30 DU

Fredag 6/7 – HERO WOD
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Måndag 25/6
A. Teknik Handstand + HS Walk

B. 3 RFT
15 Barfacing Burpees
15 C&J 50/35

Lunchpasset gör B.

Tisdag 26/6
A. Boxsquats
4 Set x 8 Reps – Bygg vikt efterhand

B. ANGIE – For Time
100 Pullups
100 Pushups
100 Situps
100 Squats

Onsdag 27/6
A. In 14 min, Find 1+1 RM TGU

B. EMOM 16 min
1. 10 Double KB-Clean
2. 10m 1H DB OH-Walking Lunges
3. 10m 1H DB OH-Walking Lunges
4. REST

C. AMRAP 8 min
35 DU
5+5 1H DB OHS
5+5 1H DB Thrusters

Lunchpasset gör A+C

Torsdag 28/6
A. 3-Pos Squat Snatch – High-Hang, Hang, Ground
10 Set – Bygg vikt efter hand

B. Teams of 3 – AMRAP 16 min
P1. 10 cal ROW – Switch when done, keep Rower going
P2+P3 – 1 Work 1 Rest – AMRAP 50 Situps + 50 KB-Swings 24/16

Fredag 29/6 – Hero Wod MURPH
Alla CF'are ni känner är välkomna!

Weekly Strength – 3 Rounds
Max reps Banded Pushups - (https://www.youtube.com/watch?v=rX-rWx0Ujzo)
Max reps Banded Pull-Aparts - (https://www.youtube.com/watch?v=1lQdu_U4AAI)
Max reps Banded Pullups - (https://www.youtube.com/watch?v=x7sV8FMXLwk)

Weekly Core – 3 Rounds
15 GHD Situps – https://www.youtube.com/watch?v=l5YsDbLN43Y
15 GHD Back Extensions
15+15 Russian Twist
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Måndag 18/6
A. OH-Squats @32x1 – Fokus på aktiverad och sträckt ländrygg
5-5-5-4-4 - Bygg vikt efter hand mht tekniken

B. EMOM 8 min
1. 10 T2B
2. 10 Ring Dips

C. KAREN – For Time
150 Wallballs 9/6
Valfri Team of 2 (250 WB)

Tisdag 19/6
A. Teknik Squat Cleans

B. Klokov Complex – 7 Set – Bygg vikt efter hand
1 Deadlift
1 Squat Clean
1 Frontsquat
1 Push Press
1 Split Jerk

C. For Time – 30-20-10
Pullups
Push Press 40/30

Onsdag 20/6
A. EMOM 32 min (Work max 50s)
1. 15/12 cal Row
2. 14 Alt DB-Snatch 20/14
3. 13/10 cal Row
4. REST
5. 12/10 cal AB
6. 11 Muscle-Snatch 20/15
7. 10/8 cal SkiErg
8. REST

Torsdag 21/6
A. Teknik Bar Muscle-Ups

B. EMOM 14 min
1. 1 Cluster (Squat Clean Thruster) 70/50
2. 45 DU el. 45s DU-träning

C. For Time – 12-9-6
Bar Muscle-Ups
Push Jerks 60/40

Fredag 22/6 – Midsommarwod med Braws!

Weekly Strength – 4 Rounds
6+6 Bulgarian Splitsquats
10 Heavy Row Strokes
2 10-15m Sled Push

Weekly Core– 3 Rounds – Rest between each round
5+5 One-Leg Hip Raise - https://www.youtube.com/watch?v=62GxLMHewU8
10+10 Alt Heel Touches - https://www.youtube.com/watch?v=VnMXdc85vgA
20s+20s Side Plank w. rotation - https://www.youtube.com/watch?v=q8Qq2X8OIIc (Går att göra med DB/viktskiva)
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