FROSTVIG

Competitive Programming

2019-08-21 [Wednesday]

Rest Day

 



2019-08-20 [Tuesday]

Strength

Front Squat + Jerk
2x (2+2) 70% (of Weakest Movement)
2x (2+2) 75%
2x (2+1) 80%
2x (1+1) 85%

Conditioning

EMOM 35 Minutes
1. 12/15 Cal AB
2. 10 Db Power Clean (15/20)
3. 12/15 Cal Row
4. 10 Db Thrusters (15/20)
5. 12/15 Cal Ski
6. 5 Devils Press (15/20)
7. Rest
 



2019-08-19 [Monday]

Snatch Complex

1 Power + 1 Squat + 2 OH Squat
Work up to a Heavy Complex

Snatch Deadlift

5 Sets of 3 Reps @135%

Conditioning

10 Rounds for Time
10 WB
6 BBJO

Accessories

3 Rounds not for Time
25 GHD
15 GHD Back Extensions
30 Sec Hollow Hold
 



2019-08-18 [Sunday]

Conditioning

Run 7-10k

Over Head Squat

Work up to a Heavy Single
Then do 3 Sets of 2 Reps @80%

Push Press

7 Reps @55%
6 Reps @60%
5 Reps @65%
4 Reps @70%
3 Reps @75%
2 Reps @80%

Conditioning

1000m Row
12 PC (55/40)
75 DU
 9 PC (70/50)
75 DU
 6 PC (80/55-60)
75 DU
 



2019-08-17 [Saturday]

Complete All Workouts in a Team of 2

"Hang on for your life" (Warmup)

3 Rounds, Share Anyhow
20 Cal Row
20 Kb Swing (20/28)
20 Db Snatch (15/20)
TC 8 min

"Bicycle Race"

35 Cal AB
30 Burpees
25 Sync Hang Cleans (30/40)
TC 6 min

"Another One Bites the Dust"

36-30-24
Sync Box Jump Over
T2B
TC 7 min

"A Grand Day Out"

100 DU
100 WB
50m Sync Farmers Carry (2x 24/32)
TC 8 min

"Mary go round"

8-8-10-10-12-12...
(Athletes complete one round each after wich reps increase)
Pullups
Thrusters
TC 10 min

"Team Nancy" (If Weather Allows)

4 Rounds
400m Run (Both)
30 OH-Squat 30/40
TC 10 min
 



2019-08-16 [Friday]

Clean And Jerk

2 Clean + 1 Jerk
3 Sets @65%
2 Sets @75%
1 Sets @85%

Back Squats

6 Sets of 3 Reps @85-90%

Bech Press

4 Sets of 5 Reps @75%

Conditioning - Team of 3

15 Rounds
10 Cal Row
 



2019-08-15 [Thursday]

Rest Day

 



2019-08-14 [Wednesday]

Conditioning Team of 2

120 Cal AB
100 WB
40m HSW
12 MU (Ring or Bar)

100 Cal AB
30 Sync Box Jumps
40 Db Snatch (17,5/25))
30 Sync Box Jumps
12 MU (Ring or Bar)

80 Cal AB
80 Pullups
80 T2B
40m HSW
12 MU (Ring or Bar)

60 Cal AB
60 Hang to Overhead (40/30)
60 Kb Swing
40m HSW
12 MU (Ring or Bar)

Conditioning Alternative Team of 3

Rotate 1 Person to Accumulate 160 Cal AB
Rest YGIG:
30 WB
40 DL (85/65)
---------------
Share anyhow:
60m HSW
18 MU (Ring or Bar)
---------------
Rotate 1 Person to Accumulate 140 Cal AB
Rest YGIG:
30 Sync Box Jumps
40 Db Snatch (17,5/25)
---------------
Share anyhow:
60m HSW
18 MU (Ring or Bar)
---------------
Rotate 1 Person to Accumulate 120 Cal AB
Rest YGIG:
40 Pullups
40 T2B
---------------
Share anyhow:
60m HSW
18 MU (Ring or Bar)
---------------
Rotate 1 Person to Accumulate 100 Cal AB
Rest YGIG:
30 Pushups
20 Snatch (60/40)
---------------
Share anyhow:
60m HSW
18 MU (Ring or Bar)
 



2019-08-13 [Tuesday]

Conditioning

Run 7,5 Km
 



2019-08-12 [Monday]

Strength

Work up to a Heavy Lunge
Use Barbell in Front Rack Position

Conditioning - Team of 2

Cash in: 200 DU

5 Rounds:
20 Cal Row
20 HPC
20 Cal Ski Erg
20 Front Rack Lunges
20 WB
20 Pullups
20 Cal AB
20 HSPU
20 Db Snatch
20 T2B

Cash out: 50 Burpees
 



2019-08-11 [Sunday]

Warmup

AMRAP 7
8/10 Cal Row
6 Thrusters
6 Pullups
6 OH Squat
(Rx: 40/30)

Strength

Deadlift
4 Sets of 5 Reps @75-80%

2019 FF Worlds - Prep 1

For Time (3 Min cap):
20 Thrusters 67,5/45
20 Cal Row
20 Bar Facing Burpees

2019 FF Worlds - Prep 2

For Time:
1 TGU Left 40/28
1 TGU Right 40/28

2 Complex (Pull Over + T2B + C2B + BMU)

3m HSW With Pirouette (left)
3m HSW With Pirouette (right)

Skill

Max number of WB Reps

Conditioning

EMOM 15
13-17 Wb
(~25% of Max Set)
 



2019-08-10 [Saturday]

Strength

Back Squat
8 Sets of 2 Reps
Increase Weight up to 85%

Technique

EMOM 8
1 Snatch @70%

Barbell Cycling

12 Snatch @50%
8 Snatch @60%
4 Snatch @70%
2 Snatch @75%
4 Snatch @65%
8 Snatch @55%
 



2019-08-09 [Friday]

Rest Day

 



2019-08-08 [Thursday]

Conditioning - Team of 2

Cash in:
30 Clean and Jerk (60/42,5)

2 Rounds:
400 m Run Togeather
4 Legless Ropeclimbs
8 Squat Snatch (60/42,5)

4 Rounds:
100 DU
20 Db Hang Clean And Jerk (15/22,5)

6 Rounds of Mary:
6 HSPU
10 Pistols
15 Pullups

30-20-10
Burpees
Overhead Squat (60/42,5)

Cash out:
30 Muscle Ups
 



2019-08-07 [Wednesday]

Conditioning

Running Intervals
6 x 400m
90 Sec Rest Between

Strength

E2M 16 Minutes
1 Power Clean
1 Squat Clean
1 Front Squat
1 Jerk

Strength

Front Squat
3 Sets of 8 Reps @70%
4:th Set AMRAP

Strength

Bench Press
3 Sets of 8 Reps @70%

Accessories

Db Row
3 Sets of 12 Reps (for each arm)
 



2019-08-06 [Tuesday]

Strength

Snatch Deadlift
4 Sets of 3 Reps @110%

Conditioning

2000 m Row
50 WB
14 Db Pushpress
10 T2B
1000 m Row
35 WB
14 Db Pushpress
10 T2B
500 m Row
25 WB

Conditioning

36 Cal AB
18 Burpees
30 Cal AB
15 Burpees
24 Cal AB
12 Burpees

Team of 3

15 Rounds of (5 Rounds Each)
10 Cal Ski Erg
 



2019-08-05 [Monday]

Strength

Back Squat
5 Sets of 5 Reps @85%

Technique

AMRAP 3
Legless Ropeclimbs

Conditioning

2 Rounds of:

AMRAP 4
6/8 Cal AB
6 Power Clean 35/50
6 Burpee to Target
6 WB

Rest 2 min

AMRAP 4
6/8 Cal AB
6 Thrusters 35/50
6 T2B
6 Alternating Pistols

Rest 2 min

Accessories

3 Rounds (not for time)
8/8 Barbell Split Squats
8/8 One Legged Romanian Deadlift
8/8 One Legged Hip Thrust
 



2019-08-04 [Sunday]

Strength

Snatch
6 Sets of 1 Snatch + 1 Hang Snatch @80-85%

Strength

Snatch Deadlift
5 Sets of 3 Reps
@100-110%

Technique

EMOM 6
5-8 Strict HSPU
(Use deficit if too easy)

Accessories

Strict Pullups
5 Sets of 5 Reps

Core

4 Rounds (not for time)
1. 10 Strict Twisted T2B
2. 10 Weighted Back Extensions
3. 10-15 Ab Wheel
 



2019-08-03 [Saturday]

Strength

Front Squat
Build up to a Heavy 2

Strength

Push Press
5 Sets of 3 Reps
@83-87%

Conditioning

EMOM 16
1. 10 Overhead Squats
2. 10 Lateral Burpees
3. 6/6 Db Hang Clean and Jerk (1x 20/25)
4. 12 Db Box Step Ups (1x 20/25)

Accessories

EMOM 12
Even: 1 Min Ski Erg
Odd: Rest
 



2019-08-02 [Friday]

Fun Friday

With a Team of 2 - YGIG

0 - 12
10/12 Cal Row
10 Box Jump Overs
10 Pullups

15-27
2 Burpee RMU
4 Power Cleans 55/80
6/6 Kb Snatch (16-20/24-28)

30-42
8 Thrusters 35/50
8/10 Cal AB

45-57
50 DU
10 Front Rack Lunges

57-60
Max Reps Sync Burpees
 



2019-08-01 [Thursday]

Rest day

 



2019-07-31 [Wednesday]

Strength

Clean and Jerk
2 Cleans + 1 Jerk
Build up to a Heavy Set

Strength

Clean Pulls
5 Sets of 3 Reps @105-110%

Conditioning

AMRAP 14
14/10 Cal AB
14 WB
14 Db PC
14 Burpees
14 Db Snatch

Skill

5 Rounds Each YGIG
3 Strict HSPU
6 Strict Pullups
9 Cal Ski Erg
 



2019-07-30 [Tuesday]

Strength

Back Squat
6 Sets of 4 Reps @85%

Conditioning

AMRAP 14
200 m Run
2 Rounds of Macho Man *
100 DU
2 Rounds of Macho Man *

* = 3 PC, 3 FS, 3 STOH

Conditioning

3 Rounds
21 Cal Row
15 TTB
9 m HSW

Accessories

100 GHD Situps
Every Break: 5 Strict Ring Dips + 10 Pushups
 



2019-07-29 [Monday]

Strength

Snatch
Work up to a Heavy Single

Conditioning

EMOM 30
1. AB 10/13
2. Row 10/13
3. Ski 10/13
4. Run 150 m
5. Rest

Combo

AMRAP 8
8 Heavy Db Snatch
15 Wb
3 BMU

Accessories

3 Rounds
8/8 Front Rack Bulgarian Split Squat
10 Barbell OH Lunges
10 Barbell Hip Thrusters
 



2019-07-28 [Sunday]

Warmup

4 Rounds
300 m Jog
10 Squat Anyhow 20/15

Technique

EMOM 30
1. 1 Rope Climb
2. 40 Sec Hollow Hold
3. 25 DU
4. 5 Ring To Shoulder Pullup
5. 10 Ring Rows
6. 30 Sec Handstand Hold

Accessories

3 Rounds
16 Wb Situps
10/10 GHD Kb Row
 



2019-07-27 [Saturday]

Strength

Over Head Squat
Work up to a Heavy Single

Then 4 Set of 3 Reps @75%

Conditioning

5 Rounds for Time
12 Deadlift
9 Hang Power Snatch
6 Overhead Squats
200 m Wallball run
200 m Run
(Rx: 45/30 Kg)

Accessories

3 Rounds
10 Strict T2B
10/10 Db Strict Press Standing
10/10 Db Row
(Choose weights)
 



2019-07-26 [Friday]

Strength

Bench Press
6 Sets of 6 Reps @70-75%

Conditioning

100 Over Head Squats 43/30
Every Minute 5 T2B

Accessories

3 Rounds
10 Strict Pullups
10 Hip Thrusters With Barbell
25 Situps With WB (9 Kg)
 



2019-07-25 [Thursday]

Strength 1

Deadlift
5 Sets of 6 Reps @70-80%

Strength 2

Back Squat
3 Sets of 10-12 Reps
Tempo Each Set @60+ seconds
(Slow Descent)

Conditioning

-10-9-8-7-6-5
Db Thrusters (22,5/17,5)
Squat Cleans (60/45)
Db Box Stepovers

Conditioning

-6-5-4-3-2-1
Devilspress (22,5/17,5)
Burpee Strict Pullup

Accessories

GHD One Arm Kb Press
(Hold Body Level to then Ground on the GHD)
3 Sets of 8 Reps on Each Arm
 



2019-07-24 [Wednesday]

Strength

Back Squat
Work up to a Heavy Single
Then Jump Squats @50%
3 Sets of 8 Reps
 



2019-07-23 [Tuesday]

Rest day

 



2019-07-22 [Monday]

Strength

Cluster (Squat Clean Thruster)
A - Work up to a heavy single
B - 3 Sets of 5 Reps @65%

Conditioning

EMOM 30
1 - 10 C2B
2 - 10/13 Cal AB
3 - 8 Ground to Overhead
4 - 10/13 Cal Ski Erg
5 - 12 Kb Deadlift

Accessories

EMOM 12
1 - 60% of Max Reps Strict HSPU
1 - 60% of Max Reps Strict Pullups
1 - 6/6 Tempo Pistols (Controlled Lowering Phase)
 



2019-07-21 [Sunday]

Strength

Back Squat
5 Sets of 4 Reps @80%

Conditioning

Team of two

2000 m Row
36-30-24
Sync Box Jumps
D-Ball Cleans

2000 m Row
36-30-24
Sync Box Jumps
GHD

1000 m Row
100 DU
100 Pushups

Accessories

E3M 3 Rounds
45 Sec Plank
45 Sec Static Wall Sit
30 Sec L-Sit

Cooldown

100 Cal AB
 



2019-07-20 [Saturday]

Technique

Snatch Balance
Snatch sets of 3 reps - Work up to 70%

Conditioning

3 Rounds:
15 BBJO
30 Sandbag Cleans

3 Rounds:
40 WB
25 T2B

Strength

Bench press
Och allt vi kan komma på
 



2019-07-19 [Friday]

Rest day

 



2019-07-18 [Thursday]

Strength

Snatch
Work up to a heavy single

Team Workout

(Share anyhow)

Cash in: 2K Row

60 WB
60 Db Snatch
8 BMU
60 Box Jumps
60 Kb Swing
20 m HSW
60 Db Lunges
60 Pushup
4 RMU
60 T2B
60 Oh Db Squat
20 D-Ball Cleans

 



2019-07-17 [Wednesday]

Strength

Back Squat
6 Sets of 6 Reps @75% (60-70)

Conditioning

Team of 2 - Share anyhow

AMRAP 30 Minutes
80 Cal (alternating) Row/AB
70 Db Clean And Jerk
60 Db Box Stepups
50 Db Facing Burpees
40 Db Push Press
30 Db Thrusters
20 Devils Press
6 BMU
 



2019-07-16 [Tuesday]

Strength

Push Press
5 Sets of 4 Reps @80%

Barbell Cycling

EMOM 3
8 Power Cleans @50%

Rest 1 minute (change weights)

EMOM 3
5 Power Cleans @60%
Rest 1 minute (change weights)

EMOM 3
8 Power Clean and Jerk @50%

Rest 1 minute (change weights)

EMOM 3
5 Power Clean and Jerk @60%

Gymnastic Intervals

A
2 min Work / 1 min Rest
Cash in every round:
10 Cal Ski Erg
6 Burpees
Remaining time T2B (Accumulate 70 reps)

B
2 min Work / 1 min Rest
Cash in every round:
10 Cal Row
8 Kb Swing
Remaining time HSPU (Accumulate 70 reps)
 



2019-07-15 [Monday]

Strength

E3M
3 Front Squats
Start on a low weight
Increase 10 kg after each round upp to 100%

Conditioning

EMOM 15
14 WB

Accessories

Clean Pulls
3 Reps @100%
3 Reps @100%
3 Reps @105%
3 Reps @105%
3 Reps @110%
 



2019-07-14 [Sunday]

AMRAP 8 min

8 HSPU
2 Legless Ropeclimbs
12 T2B

AMRAP 8 min

8 Ringdips
10 Thrusters 50/40
12 Kb Swing 32/24

AMRAP 8 min

8 STOH 50/40
10 Burpee Box Jump Over
12 Cal Row

Accessories

3 Rounfs of
30s Ring hang with bent elbows
10 Ring Rows
30s Ring support hold (top position)

Optional

5k Run
 



2019-07-13 [Saturday]

Strength

E2M
2 Squat Clean
Start on a low weight
Work up to 100% by raising 5 or 2,5 kg every round

Conditioning

Team of two (You go I go)
2 Rounfs of
40 Db Push Press
60 Wb Situp
80 Db Row
4 Legless Ropeclimb
 



2019-07-12 [Friday]

Strength

Back Squat
10 Sets of 3 Reps @80%

Snatch

12 Snatch @50%
8 Snatch @60%
4 Snatch @70%
2 Snatch @75%
4 Snatch @65%
8 Snatch @55%

Conditioning

15 Rounds of
2 min AB (hard)
1 min Rest
 



2019-07-11 [Thursday]

Rest

 



2019-07-10 [Wednesday]

Today we focus on low impact aerobic training

Conditioning 1

2000 m Row
50 WB
1000 m Row
35 WB
500 m Row
20 WB

Conditioning 2

36 cal Ski erg
18 Burpees
30 cal Ski erg
15 Burpees
24 cal Ski erg
12 Burpees

Conditioning 3

100 Cal AB
 



2019-07-09 [Tuesday]

Strength

Deadlift
7 sets of 5 reps
(Work on start position, no touch n go)

Technique

5 min work on your kip swing
Shoulders engaged, feet togeather

Conditioning 1

AMRAP 14
3-6-9-12...
T2B
BJO
Cal AB

Conditioning 2

AMRAP 14
3 BMU
6 Power Cleans (~@75%)
9 Burpees to Target
12 Db Front Rack Lunges

Accessory

EMOM 16
7-10 m HSW
30s "Top of pullup" hold
10 Strict T2B
12 Back Extensions
 



2019-07-08 [Monday]

Strength 1

Snatch
3x3 @60%
3x3 @70%
2x2 @80%
2x1 @90%

Strength 2

Frontsquat
4 sets of 6 reps
@75%

Acid

For time:
30 sec Assault Bike
15 C&J (50 / 35)
400 meter Run (as fast as possible)

REST 4 minutes

For time:
30 sec Assault Bike
18 Over Head Squat (40 / 30)
400 meter Run (as fast as possible)

REST 4 minutes

For time:
30 sec Assault Bike
21 Snatch (40 / 30)
400 meter Run (as fast as possible)

The point of this workout is to do reps under fatigue and to practice your recovery
Good luck! =)

Shoulder finisher

12-9-6
Devils Press 15 / 20
Strict HSPU
 



2019-07-07 [Sunday]

Conditioning 1

Run 5K

Conditioning 2

6 Rounds of
Row 1K
Rest 4 minutes

Or grab a partner and row 16K you go I go style
 



2019-07-06 [Saturday]

Strength

EMOM 12
1 Clean
2 Split Jerk
@ 80 - 85%

Conditioning

AMRAP 7
10 GHD
10 Heavy WB
10 GHD
10 Cal Ski Erg

3 minutes Rest

AMRAP 7
12 Cal Row
16 BJO
40 DU

3 minutes Rest

AMRAP 7
6 Strict Pullups
10 m Sled Push
20 m Farmers Kb Carry 2x 32/40

3 minutes Rest

AMRAP 7
3 RMU
8 Alternating Pistols
10 m Hand Stand Walk

Accessories

Tabata style 40s Work 20s Rest
3 Rounds of:
1 Hip raises
2 Straight Db Deadlift
3 Single leg back kicks with rubber band
4 Bear hug with med ball
 



2019-07-05 [Friday]

Fun friday!

Back squat
7 sets of 5 reps
@ 70 - 75%
2 second pause at bottom

Team WOD

Cash in:
1k Row + 3k Assault Bike
(Both work at the same time, switch anyhow)

Directly into:
2 Rounds
60 Pullups
50 Db Snatches
40 Front Racked Lunges
30 Handstand Pushups
20 Burpee Box Jump Overs
10 Clusters of Squat Clean Thrusters

Db: 15/20, Barbell 43/60

Accessory

3 x 10 Super Set
Db Row
Db Bench Press
 



2019-07-04 [Thursday]

Rest

 



2019-07-03 [Wednesday]

Strength

Stiff-legged Barbell Deadlift
6 sets of 6 reps
@ 45% of 1 RM Deadlift
(Focus on good form)

Technique

6 Rounds of following complex:
1 Power Clean (from floor)
1 HpC - Low
1 HpC - High
@ 60% of 1 RM Clean

Conditioning - Team of 2

42-30-18
Wall Balls
Db Deadlift

200 m run

42-30-18
Cal Assault Bike
Wb Situps
(WB exchanged for each rep)

200 m run

42-30-18
Cal Row
Db Cleans (2 Db:s)
 



2019-07-02 [Tuesday]

OLY

E2M x 7
1 Snatch, 1 Hang Snatch, 1 OHS
@ ~75% of 1RM

Strength

Strict Press
4 sets x 8 reps
@ 65 - 70% of 1RM

Gymnastic and skill WOD

AMRAP 15
63 DU
21 T2B
15 Kb-Snatch 24/16
9 C2B

Conditioning

E3M x4
25/20 Cal row
10 Burpees over rower

Accessory

EMOM 16
20 + 20 sec Ring support hold + Ring row top position
40 sec GHD hollow hold
40 sec Handstand hold
40 sec "Sörensen" hold
 



2019-07-01 [Monday]

Strength 1

Frontsquat
6 sets x 4 reps
@ 75% of 1RM

Strength 2

Bulgarian split squats
4 sets x 8 reps (2 sets on each leg)
(Use barbell in frontrack position)
@ 35% of 1RM Frontsquat

Cardio 1 - Team

36-30-24
Syncro Box Jump Over
D-Ball cleans (share anyhow)

Cardio 2 - Acid

0 - 3 min:
15 C&J (50 / 35) *
All out Assault bike

3 - 6 min:
REST

6 - 9 min:
18 Over Head Squat (40 / 30) *
All out Assault bike

9 - 12 min:
REST

12 - 15 min:
21 Snatch (40 / 30) *
All out Assault bike

* = Target 2 minutes of work / 1min Assault bike