Author: The Black Book

Back squat

4×5
1×3
1×8

4 rounds:
30 sec on 30 sec off
russian kbs
box step ups
knee stand

Max rounds in 2 minutes of:
3 power cleans 50/30
6 push-ups
9 squats

rest 2 minute, repeat for a total of 5 cycles.
This is a progression for workout “the chief”.

Deload week

Team workout

In teams of three for time:
105 db thruster
105 db snatch
105 db overhead stationary lunges

Deload week

Every minute on the minute for 7 sets per movement,
2 press snatch balance
3 snatch grip push press
2 snatch balance
3 hang snatch

keep weights light and movement technical

Deload week

Every minute on the minute for 16 minutes,
right hand turkish get-ups
ring row
left hand turkish get-ups
burpee box jumps

shoulder / scapula work with dumbbells or kettlebells

Deload week

handstand hold accumulate 2 minutes
ring support accumulate 1 minute
ring dip hold accumulate 45 sec
l-sit hang accumulate 30 sec

“norweigian” ab-workout

Deload week

4 rounds not for time
10 reps of each movement:

bulgarian split squats
one legged romanian deadlift
tempo goblet squats (32×1)
barbell row

Deload week

6 rounds for consistent amount of calories and reps,
1 min erg
1 min burpees
1 min double-unders
1 min light kettlebell/dumbbell snatch
1 min rest

Team workout:
3 rounds:
1k row
60 wallball 20/14

3 person teams, one person rows the 1k per round. The other two may split the wallballs as desired.
Once the row and the wallballs are done, the team may start a new round with a new person on the row.

Clean pull + power clean + hang clean
daily max

then,
15 reps of power clean + hang clean at 80% of the heaviest set