2017

Lördag
Skill
Bench press
4-4-4-4
Use the heavieest weight you can for each set
 
After bench press take 5-10 min to practice progressions or warm-up your MU’s or dips
 
Metcon
10 rounds for time (TC 20 min)
2 Muscle ups
4 Handstand push ups
8 Kettle bell swing 24/16, american
 
L1:32/24kg
L2: RX
L3: 6/4 ring dips instead of muscle ups, hspu from box
L4: 3/2 dips from box instead of muscle up, regular push ups, 20/12kg lagom swing

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Fredag
Metcon
In teams of 2
In 15 min
1 RM squat clean
Rest 5min and reset for
25 min Amrap
5+5 Push ups, feet on partners back, whos in elbow plank hold
10 Buddie jump over, alternating
2 rope climb, one each
20 double unders, both jumps at the same time with one rope
20 Squat clean 70/50kg, alternating athletes
 
Scale as needed. Squat clean is supposed to be at 65-70%RM 

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Torsdag
Skill
Snatch Balance
1-1-1-1-1
Use the heaviest weight you can for each set
If you don’t have this movement yet, practice overhead squat
 
After snatch balance or during breaks, practice toes to bar
 
Metcon
For time
Buy in: 30 overheadsquat 35/25kg
Then
5 rounds of
10 Toes to bar (t2b)
10 Power snatch 35/25kg
10 Wallballs 9/6kg
 
L1: Every 10 reps unbroken
L2: RX
L3: 5 t2b
L4: Hanging knee raises, 20/10kg, 6/4kg wallball
Scale buy in to frontsquat if needed
 
CF Basic
Skill
Strict press. Movement
Push press. Movement and speed 
Push jerk. Movement, speed and coordination
Begin with the stick and go through the 3 movements
Then procced with barbell and go through the 3 movements
From rack:
Complex with barbell
3 strict press
2 push press
1 push jerk
Its okey to increase a tiny bit if form is good.
Main focus in core stability.
Breath in and tighten the core before pressing.
Elbows pointing down on the floor about 1m in front of you.
Lift straight up, the barbell should be over your head and shoulders.
Imagine that you are lifting heavier than you are and you should be fine.
 
 
Metcon
In teams of 2, share anyhow if nothing else is stated
As long as you can in 10 min
40 Push press, 20/15kg (from floor)
40 Wallballs over pull upbar 6/4kg (throw the ball over to your buddie)
40 Situps with hand clap, feet locked to your buddie
40 Push press, 20/15kg (from floor)

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Onsdag
Skill
1 RM Front squat in 15 min
 
Metcon
In 15 min do:
Row 1000m
Then in the remaining time, Amrap
7 Handstand push ups (hspu)
7 Frontsquat 50/35kg (from ground)
30 Double unders
 
L1: 60/43kg, strict handstand push ups
L2: RX
L3: 43/30kg, hspu from box, 15 double unders
L4: 30/20kg, regular push ups, single unders

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Tisdag
Skill
Take 5-10 min to find a weight for the EMOM
EMOM 10 min
1 Squat snatch
Pick a weight that you can use for 10 reps.
Max one failure per minute, if so lower weight
 
Metcon
4 rounds
Each for time
3 squat snatch 50/35kg
30 Double unders
2 Squat snatch
20 Double unders
1 Squat snatch
10 Double unders
 
Rest 90 sec between rounds
Each round is an all-out effort
L1: 70/50kg
L2: RX
L3: 40/30kg power snatch. 15-10-5 double unders
L4: 30/20kg Power snatch and single unders
 
CF Basic
Skill
Front squat from rack
Practice airsquat first
Start with only barbell doing 10 reps 2 rounds
Continue with 8 reps, resting 1-2 min between sets. Add weight if form allows, 1-5kg
Key pointers!
Breath in, hold and tighten your sixpack!
Start the movement with the hip, move it back a little bit then sit down with a straight back.
Keep elbows high, chest up!
Knees moves over the feet or slightly outside.
 
Metcon
10 min AMRAP
10 Frontsquat from floor 20/15k-30/20kg
5 Push ups
5 Ring rows (OR bar row on pull ups bar)
 
Team option
In teams of 2
You go I go, one round each for 10 min
 
In teams of 3
You go I go the other one go. One working through one round, one resting and one rowing
After nr 1 is done with the round he/she switch with the rower. The one whos been resting starts one doing frontsquats. And the one that has been rowing rests.
Score is rounds and calories on rower.

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Skill
Practice rope climb and/or handstand walk for 15 min
 
Metcon
For time
40 Overheadwalking lunges 15/10kg plate
40 Abmat situps
4 Rope climbs
30 Overheadwalking lunges
30 Abmat situps
3 Rope climbs
20 Overheadwalking lunges
20 Abmat situps
2 Rope climbs
10 Overheadwalking lunges
10 Abmat situps
1 Rope climbs
 
L1: 20/15kg plate, GHD sit ups
L2: RX
L3: 10/5 kg plate, half way up the rope
L4: 10/5kg plate at chest, lay to stand rope climb

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Lördag
Skill
Push press
3-3-3-3-3-3
Work up to 60%RM and do all sets on that weight
 
Metcon
Every 2 min for 6 min
35 double unders
8 Lateral burpee over bar
Max Deadlift 50/40kg in remainder of the 2 min
Rest 1 min
 
Every 2 min for 6 min
35 Double unders
8 Lateral burpee over bar
Max power cleans 50/40kg in remainder of the 2 min
Rest 1 min
 
35 double unders
8 Lateral burpee over bar
Max shoulder to overhead 50/40kg in remainder of the 2 min
 
L1: 60/45kg
L2: RX
L3: 40/30kg
L4: 30/20kg

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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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Måndag
Skill
Strength 2 rounds of
60m OH KB carry (1 in each hand)
60m FR KB carry (1 in each hand)
60m Farmer KB carry (1 in each hand)
Pick a weight and get moving
 
Metcon
5 rounds for time  (TC depending on time left)
12 Wallballs 9/6kg
9 Toes to bar
6 Burpees
 
In between each round: Lunges 20m 
 
L1: 12/9kg, T2B Unbroken
L2: RX
L3: 6/4kg, hanging knee raises
L4: 6/4kg, sit ups

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Lördag
Skill
Front squat
6-6-6-6-6
Build ta a heavy 6 rep for the day
 
Metcon
21-15-9-6-3 TC 20min
Strict handstand push ups
Frontsquats 60/43kg (From ground)
Burpees over bar
 
L1: 88/57kg
L2: RX
L3: 40/30kg, handstand push ups from box
L4: 30/20kg, push ups on knee

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Fredag
Metcon
In teams of 2
20 min Amrap, 1 min work, 1 min rest
Athlete 1 does 1 min work, then rest 1 min when the other athlete does 1 min work.
12/10 Calorie Row
6 HSPU
1 Rope Climb
 
Rest 5 min
 
10 min Amrap, share any how
30 Kettlebell swings, American 24/16kg
15 Over and under (athlete 1 jump over athlete 2 then crawl back under and jump again)
5 Ring dips
 
Rest 5 min
 
12 rounds for time, relay style
6 Thrusters 30/20kg
20 Double unders
10 Pull ups

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Torsdag
Skill
EMOM 14 min
2 Power clean + 1 frontsquat
Start at 50-60% of max power clean and increase each or every other round
 
Metcon
1 min amrap, 8 rounds
3 Power clean, use 80% of last 2 min power clean emom
6 Toe to bar
Amrap wallballs 9/6kg
Rest 1 min between Amraps/rounds
 
L1: -
L2: RX
L3: Hanging knee raises
L4: Hanging knee raises, 6/4kg wb
 
CF Basic
Skill
Overhead squat
Start with stick
Hold the stick or barbell with straight arms so wide in grip that the stick rests right in your hip crease when standing tall.
Hold the stick over your head, in the center of your body
Start moving down beginning with your hip moving back then sit down
During the whole movement the armpits should be facing forward and your back is in neutral position (Straight) as soon you lose either of those stop and move up again.
When moving down knees should be tracing over the feets and slightly outside the feets.
Never do this movement on your toes. If so elevate your heals with a aid.
Key is strong core and straight arms
 
Work with this movement for 15-20 min working 5-10 reps each set
If you get a ok from the coach you can progress to a barbell.
 
Metcon
Amrap14 min
In teams of 2, relay, one round each, tag to switch.
3 Overhead squat with stick or barbell
5 Box jump overs OR walk overs
7 Wallballs 6/4kg
 
When the first minute start team member nr1 does one round, or as far as possible during that minute. Next minute nr2 does the same thing. Seven rounds each.
 
Team of 3 option
Follow the leader, you cannot pass the buddie in front of you.

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Onsdag
Skill
Practice kipping pull ups for 5 min
 
Strength
Benchpress
6-4-3-3-3
Take 60% of the last set and do amrap benchpress two times with 3 min rest between
 
Metcon
3 min amnrap
5 Pull ups
10 Kettle bell swings, Russian 24/16kg
1 min rest
3 min amrap
20 Burpee to target
Then in the remaining time row for calories
1 min rest
3 min amap
10 Dumbbell push press 2x20/12kg
10 Toe to bar
 
L1: Chest to bar, 28/20kg kb
L2: RX
L3: Ring row, 20/12kg kb
L4: Ring row, 16/8kg kb

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Tisdag
Skill
Split jerk
Practice stance and movement and speed with stick for 5-10 min
Then
3-3-3-3-3-2-2-1-1
Start with the barbell and add weight each set if form allows
From rack
 
Metcon
3 rounds
3 clean and jerk 50/35kg
30 double unders
Then
2 rounds
5 cleans and jerk
40 double unders
Then
1 round
10 clean and jerks
50 double unders
 
L1: 70/47,5kg, double unders unbroken
L2: RX
L3: 40/30kg, double the single unders
L4: 30/20kg, jumping jacks
 
CF Basic
Skill
Power snatch
Hold the stick or barbell with straight arms so wide in grip that the stick rests right in your hip crease when standing tall.
Start with stick, standing tall. Move down to the top of the knee and start from there.
Practice movement
Arms straight, open up the hip, shoulders up, bend arms, elbows up and outwards
Then pull yourself under the bar and catch it with straight arms. In the catch the heels will be on the ground and the butt slightly backwards. Then stand tall.
Continue like this until the movement sets, then start from under the knee.
Doing 5-10 reps each set for as many sets the coach tell you to do.
Then switch to barbell and start over again. No extra weight.
 
Metcon
Amrap 10 min
In teams of 2, share anyhow
10 Power snatch 20/15kg
10 Lateral burpee over bar
20 synced airsquats

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Måndag
Skill
Double Unders 5 min
 
Strength
Front Squats
Take 10 min to find a heavy 1rep 5 sec down, 12 sec pause in bottom then up
Then
3 set with 3 reps, take 80% of the above and do the same pause front squats
 
Metcon
10 min amrap
30 Double unders
20 Airsquat
10 Burpee box jump overs, low boxes for all
 
L1: Unbroken double unders, 10 pistols instead of airsquat
L2: RX
L3: 10 Double unders
L4: 50 single unders

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Lördag
Skill
Power cleans
Every 2 min for 7 rounds
0-2: 60%RM
2-4: 65%
4-6: 70%
6-8: 75%
8-10: 75%
10-12: 80%
12-14: 85%
 
 
Metcon
Eight 1 min rounds of
3 Power clean 60/43kg
6 Toe to bar
Remaining time do wallballs 9/6kg for reps
Rest 1 min between rounds
 
L1: 80/55kg
L2: RX
L3: 50/35kg, hanging knee raises
L4: 35/25kg, ab-mat situps, 6/4kg

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Fredag
 
Metcon
In teams of 2, share anyhow
14 min amrap 
18/15 cal row
7 Hang power snatches 40/30kg
50 Double unders
 
5min Rest
 
MAX reps in 6 min
Buy-in: 30 Pull-ups
THEN
Synchronized front squats 40/30kg
 
If one person drops, then all work must stop
 
5min Rest
 
6 Rounds for reps (3 min per round) Alternate rounds
200m run
6 clusters 40/30kg
AMRAP burpees in remaining time
Score = total number of burpees
 
L1: 20/16cal, 50/35kg, DUs unbroken, 20 bar muscle ups instead of 30 pull ups
L2: RX
L3: 15/12cal, 30/20kg, 25 double unders, ring rows
L4: 10/8cal, DB Snatches, Single unders, ring rows or jumping pull-ups

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Torsdag
Skill
Toes to bar practice for 5 min
 
Strength
Benchpresss
6 reps at 75%
4 reps at 85%
4 set with 2 reps at 90%
1 AMRAP at 65%
When resting do 1-6 toe to bar depending on level
 
Work up to the deadlift weight used in the metcon
 
Metcon
15-12-9
Deadlift 102/70kg
Toes to bar 
400m run between each round, 15-400-12-400-9
 
L1:120/84kg
L2: RX
L3: 80/50kg, hanging knee raises
L4: 60/43kgkg, ab-mat situps, 200m run
 
CF Basic
Skill
Strict press. Movement
Push press. Movement and speed 
Push jerk. Movement, speed and coordination
Begin with the stick and go through the 3 movements
Then procced with barbell and go through the 3 movements
From rack:
Complex with barbell
3 strict press
2 push press
1 push jerk
Its okey to increase a tiny bit if form is good.
Main focus in core stability.
Breath in and tighten the core before pressing.
Elbows pointing down on the floor about 1m in front of you.
Lift straight up, the barbell should be over your head and shoulders.
Imagine that you are lifting heavier than you are and you should be fine.
 
 
Metcon
In teams of 2, share anyhow if nothing else is stated
As long as you can in 10 min
40 Push press, 20/15kg (from floor)
40 Wallballs over pull upbar 6/4kg (throw the ball over to your buddie)
40 Situps with hand clap, feet locked to your buddie
40 Push press, 20/15kg (from floor)

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Onsdag
Skill
EMOM 8 min
4-8 Strict pull ups
Use band if needed
 
Work up to a heavy clean and jerk in 10 min
 
Metcon
6 rounds for time
3 Shoulder to overhead 50/35kg (from ground)
6 Burpees over bar
18 Wallballs 9/6kg
30sec rest between rounds 
 
L1: 60/43kg
L2: RX
L3: 40/30kg, 6/4kg Wallball
L4: 4 rounds, 30/20kg, 6/4kg wallball

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Tisdag
Skill
Snatch accessory
3x:30sec Overhead hold from rack (Choose load)
Then
4 set with 2 reps of Sotts Press from rack (Choose load)
Try in a squat if form allows
 
Strength
Snatch complex
1-1-1-1-1
1 Hang Snatch Pull + 1 Power Snatch + 1 Snatch Balance
Increase weight if form allows
 
Metcon
3 rounds of
2 min work 2 min rest
200m row
6 Alternating dumbbell snatch 20/16kg
Amrap Squat snatch 40/30kg in remaining time
 
L1: 28/20kg DB, 50/35kg squat snatch
L2: RX
L3:16/10kg DB, 30/20kg power snatch
L4: 10/6kg DB, 20/10kg power snatch
 
CF Basic
Skill
Front squat from rack
Practice airsquat first
Start with only barbell doing 10 reps 2 rounds
Continue with 8 reps, resting 1-2 min between sets. Add weight if form allows, 1-5kg
Key pointers!
Breath in, hold and tighten your sixpack!
Start the movement with the hip, move it back a little bit then sit down with a straight back.
Keep elbows high, chest up!
Knees moves over the feet or slightly outside.
 
Metcon
10 min AMRAP
10 Frontsquat from floor 20/15k-30/20kg
5 Push ups
5 Ring rows (OR bar row on pull ups bar)
 
Team option
In teams of 2
You go I go, one round each for 10 min
 
In teams of 3
You go I go the other one go. One working through one round, one resting and one rowing
After nr 1 is done with the round he/she switch with the rower. The one whos been resting starts one doing frontsquats. And the one that has been rowing rests.
Score is rounds and calories on rower.

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Måndag
Skill
No skill, prepare for metcon
 
Metcon
In teams of 2, share anyhow
35 min AMRAP
100 Clean & Jerk 40/30kg
400m run
100 Sit-ups
400m run
100 cal row
400m run
100 Box jump overs
400m run
100 Plate overhead lunges 10/5kg
400m run
 
L1: 50/35kg, 15/10kg plate overhead
L2: RX
L3: 30/20kg, plate at chest lunges
L4: 20/15kg, no plate lunges

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Lördag
Skill
Push Press
5x1 at 65%
5×1 at 75%
As many reps as possible at 85% (all out set! GO Bannanas)
 
Metcon
5 Rounds for time: 
X Front Squats from ground
then 200m run
 
Rd 1: 15 reps at 43/30kg
Rd 2: 12 reps at 52/38kg
Rd 3: 9 reps at 61/43kg
Rd 4: 6 reps 70/47,5kg
Rd 5: 3 reps 80/57kg
 
L1: 61/43-70/47,5-80/57-88/61kg-102/70kg
L2: RX
L3: 30/20-35/25-40/30-45/32,5-45-32,5kg
L4: Goblet squats

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Fredag
In teams of 2, share enyhow
8 min row for calories
Rest 2 min
In 10 min build a heavy complex of
3 Deadlift
2 Clean anyhow
1 Jerk anyhow
Rest 2 min
15 min amrap, relay, I  go you go, one round each
20 box jump overs
15 shoulder to overhead 30/20kg
10 Toe to bars
Rest 4 min
300 wallballs
5 sync burpee penalty every time the ball drops to the ground, or stops to rest.
(Elite: do this unbroken)

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Torsdag
Skill
Benchpress
6x1at 75% of RM
4x1 80%
3×4 at 85%
2 AMRAP at 75%
 
Then
Muscle up transitions for 5 min
 
Metcon
For time (TC depending on time left)
15-12-9
Pull-ups
Burpees
2 mins rest 
12-9-6
Chest to bar pull ups
Burpee box jumps
2 mins rest 
3-2-1
Bar or Ring MU
9-6-3
Down and up, over box with plate 20/15kg (from standing to ground, grab the plate and take it with you over the box, chest touches plate on ground )
 
L1: High boxes 9-6-3 muscle ups
L2: RX
L3: Ring row then jumping pull up then pull ups. 15/10kg plate
L4: Ring row on all pulling movements, 10/5kg plate, low boxes

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
Continue warming up for the metcon, work up to a heavier thruster than you are working with during metcon.
To get a feel for the movements and flow do this:
3 rounds of
3 pull ups
5 push ups
8 airsquat
5 Thrusters
Then rest 3-4 min before starting the metcon
 
Metcon
Herowod ”Artie”
20 min Amrap
5 pull ups
10 push ups
15 airsquats
5 pull ups
10 Thrusters 43/30kg
 
L1: ---
L2: RX
L3: Ring rows, 30/20kg thrusters
L4: Ring rows, knee push ups, 20/10kg thrusters
 
Alternative lower the reps to 3-7-12-3-7

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Tisdag
Skill
Handstandwalk pracitce
Activate your shoulders and press down at the floor
Tighten your core
Walk into the wall, start at 20-30 cm and then go further out.
For those who have this nailed, try to perfect your walk or practice speed over 8m
 
Metcon
2 rounds every 5 min, for 25 min
6 lateral burpee over bar
5 Deadlift 40/30kg
4 Power clean
3 Frontsquat
2 Thrusters
1 Shoulder to overhead
 
L1: 50/35kg
L2: RX
L3: 30/20kg
L4: 20/10kg
 
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
Cleans, clean pull and ring rows
1: 3×3 of High Hang Cleans work up in weight
Reset for
2: 2×3 Clean Pulls at 80% of end weight above
Reset for
3: 2 sets of max effort ring rows
 
Metcon
In teams of 2.
1600m run (Trade every 200m) (Row if it rains)
200 Double unders (share anyhow)
2000m Row (share anyhow)
Rest 2min
Then
Take 4 mins to find a Heavy Power Clean, one barbell.
 
L1: ---
L2: RX
L3: 200 single unders
L4: 200 single unders

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Lördag
Skill
Practise squat clean movement with stick and barbell for 10 min
Then add weight and continue. No heavy lifts, focus is on bar path close to body and timing when receiving the barbell in rack position.
 
Before metcon take 5 min to work on handstands
 
Metcon
12min Amrap
7 Toe to bar
5 Cleans 50/35kg
3 Handstand push ups
Perform 9 air squats every minute starting at 0.
 
L1: 61/43kg, unbroken toe to bar and strict handstand push ups
L2: RX
L3: 40/30kg, hanging knee rasies, box handstand puh ups
L4: 30/20kg, Hanging knee raises, Hand release push ups

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Fredag
In teams of 3
”Sveamixup”
For total load (TC 15 min)
In any order
1 RM Snatch anyhow
1 RM Backsquat
1 RM Power clean
 
When the 15 min are up go directly into next.
All the barbells and weights must be removed before starting.
 
TC 5min, share anyhow, must tag.
30 Double unders (scale to 30 singel unders)
4m Handstand walk to wall (scale to wheelbarrow)
3 Chest to bar (Beginners do jumping C2B. Elite do ring muscle ups)
 
5 min break and set up
Then
 
TC 6 min
As a relay
3 Thrusters 40/30kg
3 Squat jump over barbell (Elite does pistols, one foot take of)
1 Rope climbs
3 synced burpees as buy in every new round, all 3.
 
5 min break and set up for
 
For reps and time (TC 18min)
Share anyhow
In 2 min
Max toe to bar, share anyhow (Scale to hanging knee raises)
Then
1200m row
Then
21-15-9
Burpee box jump overs
Jumping bar muscle ups (Elite 15-12-9 bar muscle ups)
Then
1200m row

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Torsdag
Skill
Double unders
Max double unders in 3 min
Rest 3min
Max double unders in 2 min
Rest 2 min
Max double unders in 1 min
 
Continue with thruster warm up, work up to a heavy for the day before metcon.
 
Metcon
Complete as many rounds and reps in 2-4-6-8-10min
Begin with 2:00 time cap. If Round one is completed under 2:00 extend to the next time cap 4:00
Weight increases each new round but thruster reps decrease by 1
30 Double unders
15 Sit-ups
7 Thrusters 30/20kg
 
L1: Add 10 kg every new round
L2: Add 5kg every new round
L3: Add 2kg every other round, 30 single unders
L4: Add 1kg every other round, 20 jumping jacks
 
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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Onsdag
Skill
Clean and jerk
Work up to a heavy daily in 20-25 min, work in pair or groups of 3
 
Metcon
For total reps and calories
2min: Ground to overhead 50/53kg (Snatch and C&J) Allowed 
1min rest 
2min: Front rack lunges 50/35kg
1min rest 
2min: Row for calories 
 
Start in 2 or 3 heats depending on class size. When the first lets say 7 are done the rest for a minute and moves to frontrack lunges. On minute 3 they begin with lunges and next heat starts with ground to overhead. So a new heat every 3 min.
L1: 65/45kg
L2: RX
L3: 40/30kg
L4: 25/15kg

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Tisdag
Skill
12 min EMOM
Min 0-3: 3 Hang power snatches every minute
Min 3-6: 3 Power snatches every minute
Min 6-9: 2 Hang squat snatches every minute
Min 9-12: 2 Squat snatches every minute
 
Start low in weight and build up, or back down if needed
 
Metcon
For reps
5 min Amrap
4 rounds of Snatch DT 40/30kg
Remaining time wallballs 9/6kg for reps
Rest 1 min
5 min Amrap
3 ronds of snatch DT 40/30kg
Remaining time wallballs 9/6kg for reps
Rest 1 min
2 min Amrap
4 rounds of Snatch DT 40/30kg
Remaining time wallballs 9/6kg for reps
 
Score is total wallballs
Snatch DT is: 9 Snatch grip deadlifts, 6 hang power snatch, 3 overheadsquats
 
L1: 50/35kg
L2: RX
L3:30/20kg, WB 6/4kg
L4: 20/15kg, no overheadsquat just overhead hold for 10 sec, WB 6/4kg
 
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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Måndag
Skill
Deadlift
Take 20 min to find a daily heavy 2 rep, not above 80% of max.
 Focus is on perfect lifts

When resting practice the kipp and toe to bar movements
 
Metcon
In team of 2
12min Amrap, alterning movements 
4 Deadlift 100/70kg
8 Toe to bar
16 Double unders
 
L1: 120/90kg. unbroken toe to bar and double unders
L2: RX 
L3: 80/55kg, hanging knee raises unbroken, 32 single unders
L4: 60/40kg, situps and 16 jumping jacks

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Lördag
Skill
Tire flip, Try the different tires. Make three flips as fast as you can
 
 
Metcon
In teams of 2
AMRAP 20 min
Buy in: 100 burpees, share anyhow, one work one rest
Then
As a relay
7 box jump overs
7 pull ups
14 Wallballs 9/6kg
The resting athlete must complete 1 round of DT with 40/30kg during the rest
 
1 round of DT is 12 deadlifts, 9 hang cleans, 6 shoulder to overhead
L1: Chest to bar pull ups, 50/40kg on the barbell
L2: RX
L3: Jumping chest to bar, 30/20kg on the barbell
L4: Jumping pull ups, 20/15kg on the barbell

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Fredag
WOD
Double team Seven
One work, one row for calories. Change every 25/20 calorie
14 rounds for time of:
7 Handstand push-ups
7 Thrusters 60/40 kg
7 Knees-to-elbows OR Toe to bar
7 Deadlifts 110/75 kg
7 Burpees
7 Kettlebell swings 32/24 kg
7 Pull-ups
 
Scale as needed
Handstand push ups to box handstand push ups
Thrusters to 50/35kg OR 40/30kg OR 30/20kg
Deadlift to 90/60kg OR 70/50kg
Kettlebell swing to 28/20kg OR 24/16kg
Pull ups to ring row

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Torsdag
Skill
Muscle ups 10-15min
Practice transitions
 
Metcon
For Time, TC 20 min
5 Chest to bar
10 Push Press 45/30kg
15 pullups
20 Slamballs 20/16kg
25 Kettlebell Swings 24/16kg
30 Double Unders
25 Kettlebell Swings
20 Slam Balls
15 Pullups
10 Push Press
5 Chest to bar
Every 2 minutes everyone will do 20 air squat, starting at min 0.
Level 1: 60/40kg, 35/20kg for slamball, 32/24kg KB. Muscle ups instead of chest to bar
Level 2: RX
Level 3: 30/20kg for push Press, 16/12kg for slamball, jumping chest to bar, 20/12kg for KB,
Level 4: 20/15kg for push Press, 12/9kg for slamball, jumping pull-ups, 16/8kg for KB,

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Onsdag
Strength 12 min
Bench Press
Work up to a heavy triple for the day.
 
Metcon
Every Minute on the Minute for 24 Minutes:
Minute 1: Row for calories
Minute 2: 10 Slamballs over shoulder
Minute 3: 8 Burpee box Jumps
Minute 4: 5 Thrusters
Level 1: 18/13 Calories, 35/20kg slamball, high boxes, 60/45kg thrusters
Level 2: 15/10 Calories, 20/16kg slamball, regular boxes, 45/33kg thrusters
Level 3: 12/8 Calories, 16/12kg slamball, low boxes, 35/25 thrusters
Level 4: 10/6 Calories, 12/9kg slamball, low boxes step ups, Dumbbell thrusters 12/8kg

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Tisdag
Strength
Take 15 Minutes to work up to a heavy complex of: 1 Power Clean 1 Push Jerk 1 Hang Squat Clean
Hold on to the bar through all movements.
Metcon 10-8-6-4-2 TC 10 min Squat Clean 50/35kg Burpee over bar
Level 1: 60/40kg Level 2: RX Level 3: 40/30kg, regular burpees Level 4: Goblet Squats 20/12kg, regular burpees

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Måndag
Skill 5-10 min
Toes to Bar, kipping practice
 
Strength 15 min
Deadlift
Work up to a heavy triple for the day.
 
Metcon
AMRAP in 12 Minutes
15 Wall Balls 9/6kg
9 Toes to Bar
Every 2 Minutes (starting at 3,2,1 go) perform 3 Deadlifts.
 
Level 1 – Deadlift 124/84kg
Level 2 – Deadlift 102/70kg
Level 3 – Deadlift 70/45kg, hanging knee raises, Wallball 6/4kg
Level 4 – KB Deadlift 32/24kg, Abmat situps, Wallball 6/4kg

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Benchmark day!
Test your 1 rep max in something
Test Fran, Grace, Diane or some other wod 


 

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Fredag
Skill
No skill, prepare for metcon
 
Metcon
In teams of 2
Twisted mania
AMRAP 15 min
10 pull ups*
20 Snatch 40/30
30 Front squat 40/30
*The one athlete doing the pull ups must first do a 5meter handstand walk to a wall. Same athlete must do all pull ups and the same handstand walk back. The barbell movements is shared anyhow
Scale this to: 10 Handstand push ups then- 10 HSPU from box then- hand release push ups
Pulls to banded pull ups then- jumping pull ups
 
Rest 5 min and reset for
 
In 15 min complete
Share any how
40 Deadlift 70/50kg
60 Wallball 9/6kg
30 Deadlift 90/65kg
50 Wallball 9/6kg
20 Deadlift 110/75kg
Max Wallball 9/6kg
 
The resting athlete is standing 9-10m away from the one working, tag to switch.

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