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Vårt läge är unikt med träningsmöjligheter utomhus både i park och på innergård. Boxen på över 500kvm ger alla medlemmar generösa ytor att träna på! 

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2017 > 10

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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Torsdag
Skill
Take 5 rounds, building in weight. Start first round with 50% of powersnatch
1 Snatch Deadlift
1 Hang squat snatch
1 Squat snatch
 
Beginners do hang power snatch to over head squat and only power snatch in the last rep
 
Metcon
For time
15 Power snatch 40/30kg
Then
32-20-10
Box jump overs
Wallballs 9/6kg
Then
15 Power snatch 40/30kg
 
L1: Squat snatch, 60kg
L2: RX
L3: 30/20kg, 6/4kg wallball, box walk overs
L4: 20/15kg, 6/4kg wallball, low box walk overs
 
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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Onsdag
Skill
Backsquat
Find 10 RM
Warm up and build up to the 10 rep, don’t use to many reps in your warm up, especially when it starts to get heavy.
 
Metcon
For time
25 Cals on assault bike
400m run
1000 row
 
Start 2 at a time every second or third minute if possible
Have at least 25 min left for the metcon
L1: -
L2: RX
L3: -
L4: -

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Tisdag
Skill
Hang power clean
3-3-3-3-3
Work up to a comfortable weight for your starting 3 rep, then add weight each set to a heavy 3 rep hang power clean
 
Metcon
3 rounds
1 min: Max frontsquat 40/30kg
1 min: rest
1 min: Max power cleans 40/30kg
1 min: rest
1 min: Max rowing for cals
 
Start the class on different movements, 4-5 in each group
L1: 70/47,5kg
L2: RX
L3:  30/20kg
L4: 20/15kg
 
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 up bar 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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Måndag
Skill
1 RM Thrusters in 15 min
Start the clock after warm up and movement standards, work in pairs of two.
To think about, noooo re-dip when looking out the arms overhead. If you can’t press it out you fail.
 
Metcon
Torso Event 4 ”Seven Seven”
In teams of two, every other round. I go you go
Seven rounds each
Time cap 14 min
 
7 Chest to bar
7 Box jump overs
7 Thrusters 50/35kg
 
L1: 60/40kg, (Torso RX)
L2: RX (Torso standard and masters)
L3: Pull ups, 40/30kg
L4: Jumping chest to bar, 30/20kg real beginner does frontsquat instead of thrusters.

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Prepare for the unknown

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