Author: The Black Book

Greenhorn Challenge 2016 event 2

“Skipper”
For time:
45 / 35 calories skierg
45 power snatch 30kg/20kg
45 / 35 calories row
45 bar over burpee

timecap 13 min

2 rounds of:
As many repetitions as possible in 2 minutes of,
strict chest to bar pull-ups
As many repetitions as possible in 2 minutes of,
Sets of 5 front squats @70% from 1RM front squat
rest 2 minutes

This is part of a six week
progression to develop pull-ups and squat.

In team of three
complete as many rounds as
possible in 40 minutes of,

40 double-under
30 calorie erg
20 walking lunge
10 burpee

Start from different movements and progress when the person in front of you is done.

Find a heavy
3-position clean
high hang – hang – floor

Find 3RM split jerk
3 x 3 at 90%. of 3RM jerk

Mainsite SATURDAY 150718

5 rounds for time of:
20 wall-ball shots 20/14
10 deadlifts 102,5/70

In a team environment,

Seven rounds for time of:
10 hang power snatch 35/20
15 ft Rope Climb, 1 ascent
10 hang power snatch 35/20
15 ft Rope Climb, 1 ascent

Timecap is 17 minutes

75-50-25
calories on the erg for time

Rest as needed between the efforts,
score is total time spent on the calories.

Timecap is 20 minutes.

Every 3 minutes for 6 rounds:

6 strict chest to bar pull-ups
7 front squat @60% 1RM
8 burpee box jump 24/20″

This is part of a six week
progression to develop pull-ups and squat.

Deload week

20 seconds work 10 seconds rest
6 rounds of,
ski erg
burpees
L-sit from a bar
wallball 20/14
rest

Deload week

Snatch drills

Tempo Snatch
5×1 (5second snatch)

Snatch from hang pause at the hip
5×3

Snatch from the ground pause at knee and at the hip
5×2