Måndag
2&2, 4 rounds for max reps of:
60 sec of KBS (heavy)
Rest 60 sec
60 sec of Pushups
Rest 60 sec
60 sec of Box Jump-Overs
Rest 60 sec
60 sec of Push Press
Rest 60 sec
Tisdag
Perform in teams of two, one partner
working for the full 60 sec, then resting
and supporting their teammate for 60 sec.
2 maj
WOD Green
Unsupported Seated Strict Press 5 sets x 45 reps
(sit on a bench, box or the floor without
back support and press the weight from
shoulder to overhead. Use barbell,
dumbbells or kettlebells)
Rest 2-3 min
6 RFT:
Run 200 m
15 KBS
10 Thrusters
EMOM x 21 min:
Min 1 – Snatch x 1 rep
Min 2 – Supine Leg Curl with Med. Ball x 8
reps
Min 3 – Tempo Pushups x 10-12 reps
@1111
AMRAP x 8 min:
6 Snatch
30 DU:s
TeamWOD
2&2, 4 rounds for max reps of:
60 sec of KBS (heavy)
Rest 60 sec
60 sec of Pushups
Rest 60 sec
60 sec of Box Jump-Overs
Rest 60 sec
60 sec of Push Press
Rest 60 sec
9 maj
Torsdag
Fredag
Lördag
Kristi himmelsfärds dag
(150522)
10 RFT:
5 Power cleans
10 Burpees
15 Wall ball shots
Rest 90 sec
TeamWOD
2&2:
“Team-Eva”
10 RFT:
800 m run
30 KBS
30 Pullups
Every 2 min, for 10 min (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x max unbroken reps @ 83%
(athletes are allowed only on full breathing
cycle at the top of the lift –
exhale, inhale, brace and descend – once
more rest is taken at the top,
the set is over)
Every 3 min, for 15 min (5 sets) for times:
Run 200 m
8 Front Squats
12 TTB
WOD Green
Every 2 min, for 12 min (6 sets):
Back Squat
*Set 1 – 10 reps
*Set 2 – 10 reps
*Set 3 – 8 reps
*Set 4 – 8 reps
*Set 5 – 6 reps
*Set 6 – 6 reps
Add weight every set.
18
5 RFT:
Run 200 m
5 Front Squats
10 V-ups
Perform in teams of two, one partner
working for the full 60 sec, then resting
and supporting their teammate for 60 sec.
3 RFT:
Run 400 m
30 DU:s
20 Deadlifts
10 Front Squats (same weight as the dl)
WOD Green
EMOM x 15 min:
Min 1 – Front Squat or Goblet Squat x 8
reps
Min 2 – Box Jumps x 10-12 reps
Min 3 – Tempo Pushups x 10-12 reps
@1111
Onsdag
Power Snatch:
Build to a heavy set of 2
AMRAP x 8 min:
3 Power Snatch (75% of today)
40 DU:s
Every 2 min, for 10 min (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x max unbroken reps @ 85%
(athletes are allowed only on full breathing
cycle at the top of the lift – exhale, inhale,
brace and descend – once more rest is
taken at the top, the set is over)
3 RFT:
Run 400 m
30 KBS
20 Front Squats or Goblet Squats
Every 5 min, for 25 min (5 sets) for times:
Run 400 m
20 Walking Lunges with KB Farmer’s Carry
TeamWOD
WOD Green
4 sets of:
Single Arm Press x 8-10 reps each arm
Rest 2-3 min
AMRAP x 10 min:
10 Push Presses
10 Alternating Overhead Reverse Lunges
(same weight as the pp)
10 Burpees Over the Barbell
EMOM x 6 min:
Min 1 – Lean Away Pullups x 3-4 reps
@4111
Min 2 – Bottom’s Up Kettlebell Carry x 25
m each arm
(150508)
AMRAP x 10 min:
10 Power Cleans
10 KBS
10 Box jumps
Rest 5 min
TeamWOD
2&2, completing the following:
4 RFT:
Run 400 m (together)
30 Thrusters
30 Pullups
Immediately followed by…
AMRAP x 10 min:
10 Thrusters
10 Pushups
20 DU:s
4 RFT:
Run 400 m (together)
30 SDHP
30 TTB
19
(140125)
2&2, 3 RFT:
100 Squats
50 SDHP (KB) 32/24 kg
40 Pullups
30 Burpee Box Jump Over 60/45 cm
20 Wall climbs
Every 2 min, for 12 min (6 sets):
Back Squat
*Set 1 – 10 reps
*Set 2 – 10 reps
*Set 3 – 8 reps
*Set 4 – 8 reps
*Set 5 – 6 reps
*Set 6 – 6 reps
Add weight every set.
5 RFT:
Run 400 m
20 Walking Lunges with KB Farmer’s Carry
Every 2 min, for 10 min (5 sets):
Clean & Jerk x 2 rep
Build to today’s heavy double.
3 sets for max reps of:
60 sec of Push Press
60 sec of Box Jumps
60 sec of Rest
16 maj
WOD Green
EMOM x 18 min:
Minute 1 – 2 Turkish Get-Ups (alternate
arms, perform slow and controlled – each
rep should take close to 10 seconds or
more)
Minute 2 – Single-Leg Deadlift x 6 reps
each leg @ 2011
Minute 3 – Seated Strict Press x 8 reps @
2011
3 sets for max reps of:
60 sec of Push Press
60 sec of Box Jumps or Step-Ups
60 sec of Rest
TeamWOD
2&2:
AMRAP x 15 min:
10 Push Press
5 Burpees Over the Barbell
Every 2 min, for 16 min (8 sets):
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
*Set 8 – 6 reps @ 80%
AMRAP x 12 min:
1 Power Clean
2 Front Squats
4 Front-Racked Reverse Lunges (2/2)
8 CTB Pullups/10 Pullups
Rest 30 sec
23 maj
Every 4 min, for 20 min (5 sets):
Run 400 m
40 DU:s
20 Pushups
WOD Green
Every 2 min, for 18 min:
Min 1-2, 7-8 & 13-14: Supine Ring Row x
10 reps @2111
Min 3-4, 9-10 & 15-16: Nose-to-Wall
Handstand Hold x 45-60 seconds
Min 5-6, 11-12 & 17-18: Hollow Rocks or
Holds x 45-60 seconds
Every 2 min, for 10 min (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 87%
(athletes are allowed only on full breathing
cycle at the top of the lift – exhale, inhale,
brace and descend – once more rest is
taken at the top, the set is over)
(141119)
For time:
10-8-6-4-2
C&J, 60/45kg
2 rounds of “Cindy” after every set
For time:
40 Wall Ball Shots
400 m Run
40 Burpees
400 m Run
40 Wall Ball Shots
TeamWOD
(140517)
2&2 for time:
400 m Medball Run
100 Wall ball shots
50 Medball Situp turnover
50 Burpees
400 m Medball Run
80 Wall ball shots
40 Medball Situp turnover
40 Burpees
400 m Medball Run
60 Wall ball shots
30 Medball Situp turnover
30 Burpees
400 m Medball Run
40 Wall ball shots
20 Medball Situp turnover
20 Burpees
400 m Medball Run
20 Wall ball shots
10 Medball Situp turnover
10 Burpees
20
TeamWOD
2&2:
”Partner-Murph”
For time:
1600 m Run
100 Pullups
200 Push-ups
300 Squats
1600 m Run
21
5 RFT:
Run 400 m
20 Jumping Lunges
10 Pushups
Rest 5 min, and then,
AMRAP x 15 min:
Run 200 m
15 Russian Kettlebell Swings (heavy)
Take 15 min to build to today’s heavy
Clean & Jerk
Every 2 min, for 18 min:
Min 1-2, 7-8 & 13-14: Muscle-Ups with a
Pause at Receiving and Pause at Full
Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip
Catch & Extension x 3-4 reps)
Min 3-4, 9-10 & 15-16: Handstand Walk x
10 m
(use partner assist or Handstand Wall Runs
if you don’t have handstand walks yet)
Min 5-6, 11-12 & 17-18:
Strict Toes to Bar x 5-8 reps @3111
2 RFT:
20 Pullups
30 Pushups
40 Situps
50 Air Squats
Every 2 min, for 10 min (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
WOD Green
A1. Deadlift 5 sets x 5 reps, rest 60 sec
A2.Dead hang/Active hang from bar 5 sets
x 15-30, rest 60 sec
AMRAP x 15 min:
20 KB/DB Box Step-Overs
20 Push Press
40 DU:s
A. Snatch Balance todays 1 RM
B. Work up to a heavy Power Snatch +
Hang Squat Snatch
C. Overhead Squat 5 sets × 2 reps
with 3 sec pause in the bottom
(150513)
For time:
5 Rounds of Cindy
20 Squat Snatches
5 Rounds of Cindy
WOD Green
Every 2 min, for 10 min (5 sets of):
Every 2 min, for 12 min:
Min 1-2 & 7-8: L-Pullups x 10-12 reps
Min 3-4 & 9-10: L-Sit Hold x 45 sec
accumulated time
Min 5-6 & 11-12: Handstand Walk x 10 m
(use partner assist, Handstand Wall Runs
or a 60-sec Nose-to-Wall Handstand Hold
if you don’t have handstand walks yet)
AMRAP x 15 min:
Run 600 m
15/10 Strict Pullups
15 KBS
“Nancy”
5 RFT:
400 m Run
15 OHS
Core:
100 Situps
80 Back extensions
60 Bicycle situps
40 Barbell roll-out
20 Dragon fly
10 Wall climbs
(Not for time!)
2&2:
2 RFT:
40 Pullups
60 Pushups
80 Situps
100 Air Squats
TeamWOD
(150516)
In teams of 3, complete 5 rounds each.
Max reps of:
Station A: 100 m Farmer’s Carry KB
Station B: Pushups
Station C: Wall Ball Shots
Only one partner on each station. Rotate
as a group as soon as one teammate
complete the 100 meter farmer’s carry.
Power Cleans x 3-4 reps
(150513 Green)
For time:
5 Rounds of Cindy
20 Power Cleans
5 Rounds of Cindy