Author: The Black Book

”Chelsea”
Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats

If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete. Post results to comments.
If you’ve finished the workout before, this time add +1 rep to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full 30 minutes.

Compare your score

Every 4 minutes for 3 rounds:
600m run
remaining time rest

750m/600m row
remaining time rest

3 rounds of:
10 box jump 24/20
10 KBS 32/24
remaining time rest

Deadlift

4×10 repetitions

Increase your weight 2,5/5kg from last time (20reps). After the first 10 repetitions you can lower the weight to 95% for the following 3 sets. Rest maximum 4 minutes between sets.

3 sets of unbroken strict chin-ups
rest as needed

Bar muscle-up

For time:
45 Wallball 20/14
35 Snatch 35/20
25 Burpee
15 Bar muscle-up

4 Rounds for time:
10 Deadlift @50% from 1 rm
15 Push-up
300m Run

Clean + Hang clean + power jerk + split jerk

Pause 3 seconds at the clean catch and at the jerk receiving positions

This is mainly a technique workout but you can challenge your technique

5-4-3-2-1 minutes with a partner of,
Row for pace

AMRAP of 5-4-3-2-1 minutes,
5 Burpee
7 Pull-up
9 Jumping squat

Control your pace and your heartrate

Handstand hold/walk
Foundations

On the minute for 15 minutes:
1st L-sit
2nd Double-under
3rd Ring row

Try to go unbroken manageable sets on each of the exercises

4 Rounds for quality:
8+8 Box step ups
12 Bent row
12 Skate squats
12 Back extension
8 Nordic hamstrings

Tabata intervals

Wallball
rest 1 minute
Row
rest 1 minute
Pull-up
rest 1 minute
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.