Fredag
Before the metcon the following should be prepared for all teams
1 box
1 barbell and weights
1 kettlebell
After the initial complex the athletes take alternate rounds, one work one rest.
Scale as needed
 
Metcon
In teams of 2
10 min to find max weight in complex
1 Clean anyhow
1 Hang squat clean
 
2 min rest then
 
10 rounds for time
5 Burpees
6 Box jumps
7 Medball cleans 9/6kg
 
Then, with no pause
 
10 rounds for time
10 Chest to bar pull ups
1 Bear complex 60/43kg
 
Then, with no pause
 
10 rounds for time
10 toes to bar
10 kettlebell snatch 24/16kg

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Torsdag
Skill
Toe to bar practice for 10 min
Focus on a controlled kip and especially the backward movement.
 
Metcon
Min 0-6: 80 calorie row
Min 6-12: 50 Wallballs 9/6kg + 25 pullups
Min 12-18: 21 Box jumps + 15 burpees + 9 burpee boxjumps
Min 18-24: 30 Power clean 50/35kg + 30 lateral barjumps
 
Your score is combined time from the four workouts
L1: High boxes, 60/43kg
L2: RX
L3: 6/4kg wallballs, 10 pullups, boxwalks, 40/30kg power clean
L4: 60 cals row, 6/4kg wallballs, ring row, low boxwalks, 30720kg power clean   
 
CF Basic
Skill
Power Clean
To think about:
Start from hang above knees and find the timing in the movement, from hang to rack.
From hang, open up hip, move shoulders up, elbows up and out before pulling yourself under the barbell.
When catching the bar in rack, have both feet’s planted to the ground, no tiptoeing.
Elbows high and a strong core.
Maintain a close to the body relationship with the barbell, both up and down.
After 5-10 min, start with the barbell under the knees.
If the movement feel good, go ahead and add some weight.
Work in pair of 2-3
 
Metcon
Amrap 10 min
20 Power clean 20/15kg
10 AB-mat situps
10 Wallballs 6/4kg
 
Team option:
Team of 2
One work, one rest
 
Team of 3
Relay. First person start to work on power cleans, when he/she is done and move over to sit ups person number 2 start working on power cleans. (följa john) You may not pass the person ahead of you, wait until they are done before starting on that same movement.

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Onsdag
Skill
Back squat
5-5-5-5-5
Work up to 80% of 5 RM and do all sets at that weight
If you don’t know your 5RM, find a weight that you can lift 5-7 reps with and try that each round
Rest 1-2 min between sets   
 
Metcon
For time
20 Power snatch 35/20kg
10 Bar facing burpees
20 Overheadsquat 40/25kg
10 Bar facing burpees
20 Hang power cleans 45/30kg
10 Bar facing burpees
20 Front squats 50/35kg
10 Bar facing burpees
20 Deadlifts 55/40kg
10 Bar facing burpees
 
 
L1: Increase with 10kg each new movement
L2: RX
L3: Start at 30/15kg, frontsquat instead of overheadsquat, increase 2,5kg
L4: Start at 20/10kg, frontsquat instead of overheadsquat, same weight on all movements

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Tisdag
Skill
5 Min EMOM
1 Power clean
2 Front squat
Before starting the EMOM, work up to around 60%RM of power clean
 
5 min EMOM
1 Power clean
1 Hang squat clean
Same weight as above. If it feels really god, increase some.
 
10 min EMOM
1 Squat clean
Increase weight each rep of the last 5 minutes
 
Metcon
Benchmark WOD
7 min Amrap
7 Airsquat
7 Burpee
7 Wallballs 9/6kg
Note your score!
 
If there is time divide the group in two and let them judge each other.
 
CF Basic
Skill
Deadlift
Take 15-20 min to work up to a solid 5 rep deadlift in teams of 2-3.
Start with the bar and increase weight
Reps could look like this 10-8-7-6-6-5-5
To think about:
Tighten your core
Try to maintain the barbell position over your shoelaces during the whole movement. 
 
Metcon
21-15-9 TC depending on time left
Deadlift 50/30kg
Hand release push ups
Lunges
 
Team option
Team of 2:
30-20-10
One work the other hang deadhang for reps to count.
 
Team of 3:
40-30-20
One work, one hang deadhang for reps to count, one rest
 

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Måndag
Skill
Take 10 min to prepare yourself.
 
On the minute, 36 min
Min 1: 1 round cindy
Min 2: 5 Power Snatch 40/30kg
Min 3: 4 Squat clean 40/30kg
Min 4: 1 Rope climb
Min 5: 8 Handstand push ups + 8 kettlebell swing 20/12kg (lagom)
Min 6: Rest
Aim is to maintain the same movement and weight throughout the 36 minutes
 
L1: 50/35kg, 2 rope climbs
L2: RX
L3: 30/20kg, 3-6-9 cindy, half way up the rope, HSPU from box
L4: 20/15kg, 3-6-9 cindy with ring row, lay to stand rope climb, HR push ups 16/8kg kb

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Lördag
Skill
Overhead squats
Work up to starting weight at 50%RM, then increase each round
4-4-4-4-4-4
 
Metcon
21-15-9 
Overhead squat 40/30kg
Ab-mat sit-ups with Wallball 9/6kg
Start with 10 burpees
Every 2 mins, 10 burpees
 
L1: 60/43kg
L2: RX
L3: Frontsquat 30/20kg, 6/4kg wallball
L4: Goblet squats, regular ab-mat sit-ups

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Fredag
Metcon
In teams of 3
12 Rounds total
4 Rounds per athlete 
Congo line style: 1 person must finish movement before the next person goes
18/14 cals on rower
15 Hang power cleans 40/30kg
10 Hand stand push ups
 
L1: 20/16 cals on assault bike, 50/35kg, deficit hspu (20kg plates)
L2: RX
L3: 16/10 cals, 30/20kg, Hand release push-ups
L4: 14/8 cals, Dumbbell cleans, Push-ups on knee
 
5 min rest and reset for
 
16 min AMRAP
100 Cal row
100 Box jump overs
100 Front squats 43/30kg
100 Sit-ups
100 Kettlebell swings (American) 24/16kg
 
Athlete 1: AMRAP 
Athlete 2: 50 double unders 
Athlete 3: Rest 
Pick a rotation and stick to it 
 
L1: 50/35kg 28/20kg kb
L2: RX
L3: Low boxes, 30/20kg, lagom swing 20/12kg kb, 100 single unders
L4: Low boxes, goblet squats 16/8kg, lagom swing 16/8kg, 50 single unders

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Torsdag
Skill
Take 10 min to work up to starting weight
8 min EMOM
1 Squat snatch 70% of RM or above
Don’t have squat snatch yet? Do 1-3 power snatches each minute with perfect form, low weight
 
Metcon
For time TC 20 min
50 Double unders
30 DB Snatch
50 Double unders
20 DB Lunges (10 per side) db at chest, under chin
50 Double unders
10 DB overhead squat (5 per side)
50 Double unders
20 DB Lunges
50 Double unders
30 DB Snatch
50 Double unders
 
1 dumbbell is used, pick a weight you can handle
Scale double unders to something that you can do in around 40-60 sec, when you are fresh
 
CF Basic
Skill
Handstand against wall (wallwalk up and the usual kick up)
Handstand push ups from box
Kick to handstand against wall
 
Alternate handstand with long jumps, when you need a break.
 
Long jump
Give this a try
For cm to count you must land with control and be able to keep balance
 
Metcon
Amrap 10 min
5 Burpee broad jump, 1 meter
15 sec handstand hold OR 30 sec in plank hold
10 Slamball throw unto ground 9/6kg
 
In team of 2
Synced burpees and hold
20 Alternating slam balls

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Onsdag
Skill
Every 2 min for 12 min (6 set)
1 Deadlift
1 Low hang squat clean (at knee)
1 Front squats
1 Squat clean
Start at 60% of squat clean
 
Metcon
Every 3:00 for 4 rounds 
20 Wallballs 9/6kg
10 Box jump overs
5 Power cleans 50/35kg
All out effort each round
 
L1: 75/50kg
L2: RX
L3: 6/4kg wallballs, 40/30kg power cleans
L4: 6/4kg wallballs, 30/20kg power cleans

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Tisdag
Skill
Power snatch
1-1-1-1-1-1-1-1
Building in weight each rep
 
Metcon
6 min AMRAP, ascending by 3 reps every round, 3-6-9-12 ..
Power snatch 40/30kg
Push ups
2 min rest
6 min AMRAP, ascending by 3 reps each round
Overhead squat
Lateral burpee over bar
 
L1: 50/35kg
L2: RX
L3: 30/20kg, Frontsquat instead of overhead squat
L4: 20/10kg, push ups on knees, Frontsquat instead of overhead squat
 
CF Basic
Skill
Ring row / Pull ups
Start with ring row. Hold a straight line with your body, pull yourself into the rings, let your shoulder blades meet.
Then,
Try strict, banded and jumping pull ups on bars.
Play with this movements for 10-15 min
 
Kettle bell swing
Lagom: Goblet over shoulders
Russian: Goblet over head
Practice the movements with different weights for 5-10 min
The power is in your hip
 
Metcon
In teams of 2
Amrap 10 min
20 Wallballs 6/4kg
20 Kettlebell swing, lagom, 16/12kg
10 Ring row
Share the reps anyhow
Rest 2 min
6 min max calorie row
Share anyway you like

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