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)

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

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.

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

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

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

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.

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

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
 

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

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

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

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

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

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

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

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

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

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.

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

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

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

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

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

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)

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