Author: The Black Book

Test: Strict pull-up or ring row Strict handstand push-up or push-up Build up to a Deadlift 1 RM  

3 Rounds for time: 600m run 9 power snatch 70/50kg 21 push-ups   Janne V.

Back squat 5 x 10 reps at 80-90% of 10RM back squat.  Romanian Deadlift f. Deficit 5 x 12 reps at 70% of your 10RM from last times set. Essi L.

Hero WOD “TK” AMRAP in 20 minutes 8 Strict Pull-Ups 8 Box Jumps (36/30″) 12 Kettlebell Swings (32/24kg) Topi T. & Pate

DELOAD week Handstand walk skills. 5 Rounds: 15 sumo deadlift high-pull 40/30 10m handstand walk / 3 wall climb rest 1 minute Ninni H.

DELOAD week Snatch Pull + Power Snatch + Snatch balance + Overhead squat 7 sets of complex Partner workout: As many repetitions as possible in 15 minutes of: 200 double-under 100 calories erg 50...

DELOAD week Partner workout, 4 rounds: 40 Thruster 35/25 300m run 40 Toes to bar 300m run Petteri O.

DELOAD week On the minute for 30 minutes of: 6 ring row 6 push-up 6 sit-up Henna K.

DELOAD week Front Squat 4 x 8 reps at 55% of your 1RM front squat. Squat down slowly, stand up fast without a pause in the bottom position, and pause for three seconds in...

DELOAD week Turkish get-up 5 x 2 (1+1) 2 rounds tabata style (20s w, 10s r) 4 intervals of hollow rock 4 intervals of arch rock 4 intervals of squat 4 intervals of burpee...

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