Author: The Black Book

Unbroken 2016 -qualifying part 1

In 8 minutes as many repetitions as possible,
toes to bar
row calories

Once you break a set of toes to bar, you have to row the same amount of calories on the rower to get back on the toes to bars. Score is the total repetitions of the toes to bars.

In 20 minutes as many rounds as possible,
300m run
21 ring-push-up
300m run
15 shoulder press 50/35
300m run
9 strict chest to bar pull-up

“Macho man” -progression

Every minute on the minute for 12 minutes,
5 power clean
5 front squat
5 push jerk

Use ~40% of your C&J 1rm
This is part of a 7 week progression where weights, time and/or load will increase.

Alternating rounds with a partner,

7 rounds(each) for time:
3 power snatch 70/50
5 strict handstand push-up
9 box jump 30″/24″

Clean
Build up to a heavy 2 rep max of the day

drop down to 90% and do 1 rep of clean every minute on the minute for 10 sets.

For time:
100 double-under
75 wallball 20/14
50 deadlift 90/70
25 burpee box jump

5 rounds for time:
600m run
15 kettlebell swing 24/16
15 pull-up

rest 2 minutes,
pace the rounds as close to each other as possible while maintaining as fast pace as possible

As many rounds as possible in 10 minutes of,
10 calorie row
10 kettlebell snatch (5+5 24/16)

rest 5 minutes

As many rounds as possible in 10 minutes of,
10 overhead squat 40/30
10 burpee over bar

“Macho man” -progression

Every minute on the minute for 12 minutes,
2 power clean
2 front squat
2 push jerk

Use ~60% of your C&J 1rm
This is part of a 7 week progression where weights, time and/or load will increase.

Deload week
PIKKUSALILLA TUNNIT

In teams of three,
As many rounds as possible in 30 minutes,
A. 600m run
B. 3 strict pull-up 6 hand release push-up 9 squat
C. rest