Author: The Black Book

Deload week

Team “Cindy”

As many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

Teams of three. One works at a time.

Deload week

5 sets of 2 snatch balance
5 sets of 2 high hang snatch
5 sets of 2 hang snatch
5 sets of 2 snatches

all movements with 3 second pause at the bottom

Deload week

For time:
26-20-16-10-6
kettlebell swings 24/16
burpees
walking overhead lunges 24/16

Deload week

As many rounds as possible in 30 minutes of:
1k row
800m run
rest 1 min

Work with a partner. Other runs while the other rows. At change rest for 1 minute.

Deload week

handstand push-up technique

every 2 minutes for 10 rounds of:
1-4 kipping muscle-up
2-5 x kipping deficit hspu

Deload week

bar muscle-up technique

On the minute for 20 minutes,
1. bar muscle-up
2. thruster 30/20
3. box jump
4. muscle clean 30/20
5. rest

Do a set unbroken or work no more than 20 seconds. Try to keep heartrate low as long as possible.

Team workout

For time:
300 Double-unders
Then, Fifteen rounds of:
Dumbbell/Kettlebell deadlift, 10 reps
Dumbbell/Kettlebell front squat, 10 reps
10 Handstand push-ups
Then, 300 Double-unders

Teams of three. One works at a time.

Every minute on the minute,
1-5 minutes 3 power clean & jerk
5-10 minutes 2 hang clean & jerk
10-15 minutes 1 clean & jerk
15-20 minutes 1 clean

Start relatively light, and increase weight when you feel good with the technique.

As many repetitions as possible in 15 minutes of,
1 mile run
40 burpee
50 pull-up
60 wallball 20/14

For time:
21-15-9-6
push press 45/30
toes to bar
front rack lunges (stationary, per leg)
ring push-up