Author: The Black Book

Three rounds for repetitions:
medball squat clean 20/14
deadlift 100/70
stationary overhead lunges 20/15
db/kb hang snatches 16
erg (calories)
rest

One minute at every station. Score is total reps.

Every minute on the minute for as long as possible,
1 clean

Add weight on every repetition.

Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls 60/40
10 push presses 60/40

Mainsite workout

As many repetitions as possible in 20 minutes of,
45 calories erg
45 burpees
45 wallball 20/14
45 pull-up
45 box jump 24/20″

Back squat
5×5

Ramping weight to top set of 5 (which should equal the previous squat day’s heavy triple)

“DT”

Five rounds for time of:
12 Deadlift 70/50
9 Hang power clean 70/50
6 Push jerk 70/50

Compare your score

Deload week

On the minute for 40 minutes:
1st erg calories
2nd walking lunges
3rd ring scapula rows
4th burpees
5th russian twists with a medicine ball 20/14
6th russian kettlebell swing 24/16
7th back extension
8th thruster 20/15

Keep a conversational pace throughout the workout. Goal is not repetitions but maintaining as low heart rate as possible.

Deload week

Every 30 seconds for 15 minutes:
1 clean & jerk

The goal is to go relatively light and technical throghout the workout.
Clean is squat and jerk in split.

Deload week

10 seconds work followed by 20 seconds rest,
move from one movement to another for 10 rounds:
ring row
push-up
air squat
rest 1 interval

Deload week

Handstand hold
accumulate 2 minutes

Alternating 5 rounds with a partner:
2 wall climbs
ring support for 20 seconds
20 hollow rocks
20 arch rocks