Author: The Black Book

Deload week
Buddy wod

For time:
45 cal row
21-15-9
thruster 40/30
burpees

or

For time:
21-15-9
row calories
thruster 40/30
burpees

Deload week

Handstand skills

A. accumulate 3 minutes in handstand

B. handstand walk for distance in 3 minutes

A. 50 hollow rock

B. 100 hollow rock

every time you brake do 15 arch rock

Choose between A and B depending on your skill level

Deload week

Pull-up foundations

5 rounds:
10 seconds work 20 seconds rest
deadlift @40% from 1RM
ring row
russian kettlebell swing
alternating step ups
rest 1 minute

Deload week

“Macho man” -progression

Every minute on the minute for 35 minutes,
3 power clean
3 front squat
3 push jerk

Build up from using a bar to ~30% from your c&j 1rm (you can use one minute to change the weights). This is part of a 7 week progression where weights, time and/or load will increase.

Tabata Double-under
Rest 1 minute
Tabata Row
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

For time:
10-1
squat clean 60/42,5
toes to bar

Find a daily max for,

power snatch + hang snatch +
2 overhead squat

“Diane”

For time:
21-15-9
deadlift 102,5/70
handstand push-up

Compare your score

In 20 minutes as many rounds as possible,
500m row
18 one-legged squats
1 legless ropeclimb