2017 > 01

Warm up
3 rounds for quality
6 Wall squat
8 Goblet squat, increase weight each round
10 Air squats, slow and controlled
10 Hanging shrugs
10 Hollow rock
10 Banded rows (sit på marken med raka ben, sätt gummiband under fötterna och dra som på en roddmaskin)
 
Skill
Take 5-10 min to work up to starting weight
E3MOTM
1 Back Squat 90%RM
8 Deadlift 50/30kg
 
Metcon
3 Rounds (4 min AMRAP/1min rest)
7 Deadlifts
7 Burpees
7 Toes to Bar
Level 1 – 102/72kg, Burpees over the Bar
Level 2 – 84/57, hanging knee raises
Level 3 – 60/43kg, abmat situps

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Warm up
3 rounds for quality
10 Burpees
10 banded RDL
10 squat jumps
10 scapula push ups
10 Banded pull aparts
20 airsquat
 
Strength
E2MOTM 10 min (5 rounds)
5 Back Squat at 70-80%RM
5 Overhead squat 20/15kg
 
Metcon
AMRAP 12 Min
5 Push-ups
10 Overhead Squats – unbroken
15 Box Jump Overs
Level 1: Handstand Pushups, Overhead Squats 52/38kg, High Box Jumps, must be jumps
Level 2: Overhead Squat 43/30, Box Jumps must be jumps
Level 3: Overhead Squat 35/25, Low Box Jumps, can be step ups
Level 4: Front squat 35/25, Low Box walks

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Warm  up
3 rounds for quality
5 Burpee
5 Push ups
10 Air squat
10 jumping jacks
10 hangin shoulder shrugs
30 sec snatch with stick
 
Skill
Take 3-5 min to set up for
E2MOTM 12 min (6 rounds)
2-4 Hang power snatch 50%RM
2-4 Benchpress at 80%RM
 
Metcon
3 Rounds (3 min AMRAP/1min rest)
Each rounds starts with a 200 meter row.  In the remaining time, complete as many rounds of the following as possible:
10 Hang Power Snatches
20 Double Unders
Level 1: 52/38kg, 30 Double Unders
Level 2: 43/30, 20 Double Unders
Level 3: 35/25, 5 double under attempts, 30 single unders
Level 4: 20/10kg, 20 Jumping jacks

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In teams of 2
5 round each, alternate rounds. TC 12 min
6 Hang squat clean thrusters 50/35kg
8 Burpee to plate
10 Kettlebell snatch 24/16kg
Rest 5 min then
10 min to find 1 RM in complex
4 Frontsquat
3 Hangsquat clean
1 Shoulder to overhead
Rest 5 min then
For time, share anyhow
30 Pull ups
30 Powerclean 60/43kg
30 Lateral burpee over bar
30 Thrusters 50/35kg
30 Toe to bar
30 Hang snatch 40/30kg
30 Box jump overs
200 Double unders

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With a Partner:
AMRAP in 7 Min, share anyhow
Ascending Ladder of Thrusters 35/25kg and Burpees
1-2-3-4 and so on
Rest 5 min
AMRAP in 17 Min
60 Calorie Row
40 Wallballs 9/6kg
20 Box jump overs
One Partner must always be holding a barbell in rack position 35/25kg
Rest 5 min
12 Rounds, share anyhow
10 Power Snatches 35/25kg
25 Double unders
5 sync burpee with handclap

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Warm up
3 rounds of
20 Air squat
30 sec Samson stretch, both legs
20 Jumping jacks
20 Banded pull apart
10 Hanging scapula shrugs
20 sec lats/hamstrings stretch, hands on wall
10 Banded RDL
 
Strength
Power Clean
Every 2 Minutes for 8 Rounds:
30 seconds max Power Cleans
Level 1 100/70kg
Level 2 75/47,5kg
Level 3 43/30kg
Level 4 30/20kg
(work on correct footwork/no starfish)
 
METCON
3 Rounds
25 Power Cleans
20 Box Jump overs
15 Pushups
Level 1 52,5/37,5kg, Handstand Pushups
Level 2 43/30kg, Handstand Pushups
Level 3 35/25kg, Pushups
Level 4 slam balls for power cleans

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Warm up
3 rounds of
10 Push ups
10 Sit ups
20 Jumping jacks
20 Banded pull apart
10 Hanging scapula shrugs
20 sec lats/hamstrings stretch, hands on wall
20 sec Hollow rocks
 
Strength
Bench Press 5 sets of 7 reps
Pause at the bottom of each rep.  Work at 55-65% of your 1 rep max.
+1 set for max reps at 95%
 
METCON  
4 Rounds (1:30 work/1:30 rest)
Row 250 meters
AMRAP Thrusters
 
Level 1 60/43kg
Level 2 43/30kg
Level 3 30/20kg, Row 150 meters
Level 4 – Wall Balls 6/4kg, Row 150 meters

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Warm up
3 rounds of
20 Double unders
30 sec Samson stretch, both legs
20 Banded pull apart
10 Hanging scapula shrugs
20 sec Hollow rocks
10 Push ups
 
Strength
Push Press 5 sets of 3 reps
Work at 85% of your 1 rep max.  If you don’t have a 1 rep max, work up to a heavy set of 3.
 
METCON
AMRAP 12 Min
Ascending Ladder by 2-4-6-8-10 and so on
Shoulder to Overhead
Complete 30 double unders between rounds.
Level 1 70/50kg, 40 Double Unders
Level 2 50/35, 30 Double Unders
Level 3 43/30, 15 double unders 60 Single Unders
Level 4 Push Press with Dumbbells, 30 Single Unders

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Warm up
3 rounds of
20 Air squat
30 sec Samson stretch, both legs
20 Jumping jacks
20 Banded pull apart
10 Hanging scapula shrugs
20 sec lats/hamstrings stretch, hands on wall
20 sec Hollow rocks
 
Skill
E2MOM 20 min (10 rounds)
10 Hang Power Snatches, start with barbell, increase 1-5kg each round
1-10 strict pull ups
 
METCON
4 Rounds of TC 12 min
5 Hang Snatches
10/7 Pullups, strict
20 Wall Balls
Rest as long as the round took you.
Level 1: Make sure everything is unbroken, 60/43kg, Wallballs 12/9kg
Level 2: 43/30kg, Wallballs 9/6kg
Level 3: 35/23kg, banded pull ups, Wallballs 6/4kg
Level 4: 10 Kettlebell swings 20/12kg, 10 jumping pull ups, 10 wallballs 4kg

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In teams of 2
In 11 Minutes
Complete 100 burpees (one person working at a time)
In remaining time, alternate full rounds of:
10 Front Squats
10 Calories on the rower/assault bike or ski erg
REST 5 min
in 15 Minutes:
Max rounds of “DT” (12 deadlifts, 9 hang cleans, 6 shoulder to overhead
Switch every minute
Weight RX: 70/47,5kg scale to 60/40kg-50/35kg-40/28-30/20kg
REST 5 min
In 15 Minutes (divide anyhow)
30 Wallballs 9/6kg
10 Pullups
15 Box Jumps

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“The Seven” TC 45 min
(3-4 rounds on lunch session)
7 rounds for time of:
7 Handstand push-ups
7 Thrusters 60/40 kg
7 Knees-to-elbows
7 Deadlifts 110/75 kg
7 Burpees
7 Kettlebell swings 32/20 kg
7 Pull-ups
Scale to fit

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Warm up
3 rounds of
20 Air squat
30 sec Samson stretch, both legs
20 Jumping jacks
20 Banded pull apart
10 Hanging scapula shrugs
20 sec lats/hamstrings stretch, hands on wall
10 Push ups
 
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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Warm up
3 rounds of
20 Air squat
30 sec Samson stretch, both legs
20 Jumping jacks
20 Banded pull apart
10 Hanging scapula shrugs
20 sec lats/hamstrings stretch, hands on wall
10 Banded RDL
 
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
Bar over Burpee
Level 1 – 60/40kg
Level 2 – 50/35kg
Level 3 – 40/30kg, regular burpees
Level 4 – Goblet Squats 20/12kg, regular burpees

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Warm up
3 rounds of
20 Air squat
30 sec Samson stretch, both legs
20 Jumping jacks
20 Banded pull apart
10 Hanging scapula shrugs
20 sec lats/hamstrings stretch, hands on wall
10 Banded RDL
 
Skill
Muscle ups 10-15min
 
Metcon
For Time, TC 20 min
5 Muscle ups
10 Push Press
15 pullups
20 Slam Balls
25 Kettlebell Swings
30 Double Unders
25 Kettlebell Swings
20 Slam Balls
15 Pullups
10 Push Press
5 Muscle ups
Every 3 Minutes everyone will do 20 air squat, from start
Level 1 – 60/40kg for push press, 35/20kg for slam ball, 32/24kg for KB.
Level 2 – 45/30kg for push press, 20/16kg for slam Ball, 24/16kg for KB. No MU
Level 3 – 35/25kg for push Press, 16/12kg for slam Ball, jumping pull-ups, 20/12kg for KB, No MU
Level 4 – 25/15kg for push Press, 12/9kg for slam Ball, jumping pull-ups, 16/8kg for KB, No MU

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Warm up
3 rounds of
20 Air squat
30 sec Samson stretch, both legs
20 Jumping jacks
20 Banded pull apart
10 Hanging scapula shrugs
20 sec lats/hamstrings stretch, hands on wall
10 Banded RDL
 
Skill 5-10 min
Toes to Bar/Kipping
 
Strength 15 min
Deadlift
Work up to a heavy triple for the day.
 
Metcon
AMRAP in 12 Minutes
24 Wall Balls 9/6kg
12 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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A redo from 19 September 2016
 
Teams of 4
18-15-12 
Pullups BG: Banded pull up
Ohs 40/30kg BG: Frontssqaut 30/20kg
Boxjumps
Row calorie
(1 person per station rotera när alla är färdiga, alla gör först 18 reps av allt sen 15 osv)
Score is time
 
5 min rest
 
1 work, 1 row, 2 rest
400 Double Unders BG: 800 single unders
100 T2B BG: Ab-mat sit ups
100 Deadlifts 100/70kg BG: 70/50kg
200 Barfacing Burpees
Amrap cal row during the whole workout
Score is time and cals
 
5 min rest
 
Synchronised & unbroken
2 person work, 2 rest
6 rounds 
3 Hang power clean
3 Frontsquats 
3 Shoulder to overhead
RX: 80/50kg
CF: 60/40kg
BG: 30/20kg
Score is time

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A redo from 15 September 2016
 
Filthy 50
For time:
50 box jumps
50 pull-ups
50 kettlebell swings 16/12 kg
50 walking lunges
50 Toes to Bar
50 push press, 20/15 kg
50 back extensions
50 wallball 9/6 kg
50 burpees
50 double unders
 
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Warm up
3 rounds
20 Jumping Jacks
10 Lunges
20 Jumping jacks
5 Plank on hands to Squat
 
Skill 5-10 min
Toe to bar
 
Metcon
3 Rounds tot 33min
In 3 Minutes
Row 30 Cals, Max Burpees in remaining time
Rest 3 Minutes
In 3 Minutes:
20 Toes to Bar, Max Double Unders in remaining time (scale to hanging knee raises and singles)
Rest 3 Minutes
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Warm up
3 Rounds of
5 Hanging shoulder shrugs
10 Lunges
5 Push-Ups
10 Band Good Mornings
5 Plank on hands to Squat
10 Banded pull apart
 
Skill 5-10 min
Pull ups
 
Metcon
Every 6 Minutes for 5 Rounds, complete:
7 Burpees
14 Pull ups
7 Burpees
14 KB Swings 20/12kg Scale to 16/8kg (Russian swings)
7 Burpees
Complete all 49 reps for time, rest remainder of 6 minutes

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Warm up
4 Rounds of
4 Hanging shoulder shrugs
10 Lunges
5 Push Ups
10 Banded pull apart
5 Plank on hands to Squat
10 Hollow rocks
 
Skill 5-10 min
Dumbbell snatches
 
Metcon
8 Rounds for time, TC 30 min
8 Toes to Bar scale to 12 ab-mat situps
12 Alt DB Snatches 16/12kg scale to 12/8kg
8 Burpees
12 Box Jumps

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Warm up
3 Rounds of
20 Jumping Jacks
10 Air squats
20 Mountain Climbers
5 Hanging shoulder rotations
 
Skill 5-10 min
Double unders
 
Team Metcon
Team of 3
5 rounds, TC 30 min (3 rounds at lunch session)
Row 20/15 cals
40 Plate Russian Twists 10/5kg
30 Double unders  scale to 60 double unders
20 Air squats
10 Toes to Bar scale to hanging knee raises
When first person is ready with row next person follows, you cannot pass the person in front of you.

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Team, in pairs of two, divide the reps as you like.
 
Metcon
For time:
Buy in 1600m row, 800m each
Then
20 rounds of
6 Clean and jerk RX:80/52,5 kg CF: 60/40kg BG:35/25kg
12 burpee to rig (20cm)
18 wallballs 9/6kg BG:6/4kg

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For time
100 Wallball 9/6kg BG: 6/4kg
15 Burpee
80 Double unders BG: 160 Single unders
15 Burpee
60m farmers walk 2*28/2*20kg BG2*16/2*12kg
15 Burpee
40 Push press 30/20kg BG:15/10kg
15 Burpee
20 Body blasters (Burpee to t2b to pull up) BG: Burpee to jumping pull up
15 Burpee
10m Handstandwalk Scale to 1 min handstand against wall
15 Burpee
1 rope climb

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Warm up 3-4 rounds of
10 Wall squat
10 Paused goblet squat
10 Air squats
10 Paused Barbell back squats
Skill
12min E2MOM 6sets
Backsquats 4×10-12 50-70% of RM
Metcon
For 15 min
3 rounds every 3 mins
7-5-3 Toe to bars BG: ab-mat situps
7-5-3 Thrusters 45/30kg BG: 20/15kg

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Warm up
3-4 rounds of
20 Shoulder rotations with stick
10 Cuban rotations
10 Behind / front neck press with barbell
10 Scapula push ups
 
Skill
12min E2MOM 6sets
Strict OH press 6×6-8
 
Metcon
6 rounds
16 Unbroken wall balls 9/6kg
8 Strict pull ups

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Warm up
3-4 rounds of
10 Lunges
10 Hip bridges
10 Inch worms
10 banded pull through
10 Banded rows
 
Warm up and prepare for

Skill
12min E3MOM 4sets
6-8 Front squats, start at 50% and increase each round
10-12 KB/ DB Split squats, increase if from allows  
 
Metcon
Teams of 3
For 20 min, relay style
Row 15/12 Cal
10 Ground to overhead 45/30kg BG: 20/15kg

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In teams of 3
Min 0-20: est. 1 rep max overhead squat, all 3 athletes, combined weight is score
Min 20-40: Complete as many rounds as possible of
5 Clean and jerks 50/35kg BG: 30/20kg Elite: 84/60kg
10 Toes to bars BG: Ab-mat sit ups
20 Wall balls 9/6kg BG: 6/4kg Elite: 12/9kg
40 Double unders Elite: 10 Triple unders
Share anyhow

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The triple chipper
3 rounds of
100 Double unders Scale to single
25 Toes to bars BG: Ab-mat sit ups
25 Deadlifts 80/52,5kg BG: 65/40kg Elite: 110/75kg
50 Box jump overs
Rest 5 minutes between rounds

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Warm up and skill
Coach choice 10 min
 
Practice for 10 min
Kettle bell snatches
Rope climb skill
 
Metcon
5 rounds for time
12 left-arm kettlebell snatches 16/12kg BG: 8kg Elite: 24/16
12 right-arm kettlebell snatches
3 rope climbs
250m row
Rest 3 minutes between rounds

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