Author: The Black Book

Skill:
Pistol squat

Couple workout
12 min AMRAP of,
3 Skin the cat
12 Walking lunges
30 Cal row

Skill:
Handstand walk

On the minute for 15 minutes:
Power Clean + Power Jerk 2+1

SkiErg & Row intervals

Sled push/pull 7* 10m

Yoke carry 5*10m

Farmers walk 5*10m

Skill:
Triple/Double-unders

7 Rounds for quality:
30 s work 30 s rest
KB Snatch right (light)
Double-under/Triple-under
KB Snatch left (light)

Skill:
Turkish Get-up

For quality:
7-6-5-4-3-2-1
Strict knees to elbows
2 Turkish Get-ups
in between sets

Power Snatch
2-2-1-1-1-1

For time:
15 Deadlift 115/80
300m Run
12 Deadlift 115/80
300m Run
9 Deadlift 115/80
300m Run
6 Deadlift 115/80
300m Run

Games Chipper 2012

For time:
10 Overhead squats 70/47,5
10 Box jump overs 24/20
10 Thrusters 60/42,5
10 Power cleans 90/62,5
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
10 Power cleans 90/62,5
10 Thrusters 60/42,5
10 Box jump overs 24/20
10 Overhead squats 70/47,5

Clean & Jerk
3+1-3+1-2+1-2+1-2+1-2+1

“Tabata this”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Compare your score