Author: The Black Book

DELOAD WEEK ❕⬇️ Ma Every 4min Row & toes to bar 💦 Ti Turkish get up & Pistol squat 🤸🏻💪🏻💪🏻 Ke Amrap2❗REST 2❕ Rope climb & ring dip 💪🏻 To AMRAP20 ⏳ Pe Overhead...

Viikko 47 🤩⬇️ Ma 5-5-3-3-2 Front squat ✖️ Ti Find max deficit handstand push up + AMRAP7🔁 Ke Every 6 min for 3 rounds DU, WB, Deadlift & T2B 🔝 To 20min💦💥 Pe Power...

WK46 Ma #RCFTGreenhornChallenge laji 2🚣🏻‍♀️🏋🏻‍♂️ Ti T2B tekniikkaa & nopea treeni 💦 Ke Yläkropan voimailua💪🏼 To DB jumppa🔥 Pe Snatch complex 🏋🏻‍♂️ La Double under, sit-ups & push up💦 Su DONNY 💥 Lauri

Greenhorn Challenge event 2. 40/35 cal row 15 squat clean 40/25 30/25 cal row 12 squat clean 60/35 20/15 cal row 9 squat clean 80/50 New coach pics: Juuso

“LESLEY” 35MIN AMRAP OF: 24 JUMPING LUNGES 24 HOLLOW ROCKS 24 AIR SQUATS 24 SIT-UPS 24 BURPEES New coach pics: Oona

For time: 60 BOX STEP UPS W DB 22.5/15 80 KB SWING 24/16 100 DEADLIFT 90/60 80 KB SWING 24/16 60 BOX STEP UPS W DB 22.5/15 SPLIT REPETITIONS. New coach pics: Juha

1RM SQUAT CLEAN Then, 30 SQUAT CLEAN 70/50 (60% 1RM) Mirka

OPTION 1 MAX REPS OF STRICT PULLUP OTM 5 @30-40% OPTION 2 OTM 8 STRICT PULLUP @30-40% 21 – 15 – 9 HANG POWER SNATCH 45/30 PULLUP / JUMPING PULLUP New coach pics: Annastiina

A. 10MIN AMRAP 15/12 CAL ROW 10 ROWER OVER BURPEE 2MIN REST B. 10MIN AMRAP 60 DOUBLE UNDER 20 SIT-UP New coach pics: Samuli

Shoulder press 10-8-6-4-2 reps Back squat 10-8-6-4-2 reps