Author: The Black Book

As many repetitions as possible:
5 minutes – 4 minutes – 3 minutes – 2 minutes – 1 minute of,
row calories
box jump 20″
rest 1 minute between rounds

Split up repetitions as you want as long as you do the same amount of both. If a set is uncompleted before the next time period, start with the remaining reps. You can do ex. 20 reps on both or 10 reps on both.

“Elizabeth”

For time:
21-15-9
clean 62,5/40
ring dips

Compare your score

20 reps deadlift at 50% or less from estimated 1RM
add 2,5-5kg from the last time

then every 5 minutes for 3 sets,
10 deadlift at the same weight

If you have reached a point where you think 20 repetitions is no longer possible, change the first set to 10 reps and the last 3 sets at 70% from the first 10 reps.

“Nancy”

5 Rounds for time of:
400m run
15 overhead squat 42,5/30

Compare your score

Team workout,

For time:
60 Front squat 90/60kg
90 Box jump 24″
120 Kettlebell swings 24/16
150 Wall ball shots 20/14

In teams of three. One work out at a time.

Find 5 rep max TNG power clean

then at the same weight,
5 x 2+1 rep squat clean & jerk

14-12-10-8
dumbbell floor press
weighted lunges (per leg)
dumbbell hang power clean
ring dip

Try to do unbroken sets, rest as needed between movements.

“Jackie”

For time:
1000m Row
50 Thruster 20/15
30 Pull-ups

Compare your score

20 reps deadlift at 50% or less from estimated 1RM
add 2,5-5kg from the last time

then every 5 minutes for 3 sets,
10 deadlift at the same weight

If you have reached a point where you think 20 repetitions is no longer possible, change the first set to 10 reps and the last 3 sets at 70% from the first 10 reps.

For time:
50 deadlift
50 burpee
50 hang power clean
50 burpee
50 push jerk

40/30kg