Author: The Black Book

141020 Keskiviikko

OVERHEAD SQUAT 3-3-3-3-3 3 ROUNDS FOR TIME: 12 SNATCH DEADLIFT 9 HANG POWER SNATCH 6 OVERHEAD SQUAT 60/40KG

131020 Tiistai

5 2-MINUTE ROUNDS: 10 DB DEVILS PRESS 20 WEIGHTED SIT-UPS (20/14LBS) REST 2 MINUTES DEVILS PRESSES HAVE TO BE UNBROKEN TO COUNT (CONTINIOUS MOVEMENT). RECORD BOTH TIME AND WEIGHT ON THE DEVILS PRESSES.

121020 Maanantai

AS MANY REPETITIONS AS POSSIBLE IN 20 MINUTES OF, 45 CALORIES ERG (SKI) 45 BURPEES 45 WALLBALL 20/14 45 PULL-UP 45 BOX JUMP 24/20″ Compare your score

111020 Sunnuntai

“DORK” 6 ROUNDS FOR TIME OF: 60 DOUBLE-UNDERS 30 KETTLEBELL SWINGS 15 BURPEES MEN 1.5-POOD KETTLEBELL WOMEN 1-POOD KETTLEBELL

101020 Lauantai

PARTNER WORKOUT 5 ROUNDS FOR TIME OF: 36 WALLBALL 20/14LBS 30 TOES TO BAR 24 DEADLIFT 100/70 SPLIT REPETITIONS AS DESIRED.

091020 Perjantai

5 SETS OF: CLEAN PULL + HANG CLEAN + PUSH JERK + JERK 50-70%1RM C&J 5 SETS OF: CLEAN PULL + CLEAN + JERK 60-80% 1RM C&J

081020 Torstai

5 2-MINUTE ROUNDS OF: 75 DOUBLE-UNDER MAX REPS OF OVERHEAD SQUAT 60/40KG REST 1 MINUTE BETWEEN ROUNDS.

071020 Keskiviikko

AS MANY ROUNDS AS POSSIBLE IN 25 MINUTES OF: 20 LUNGES 10 PUSH-UPS 5 STRICT PULL-UP  

061020 Tiistai

GHC 2018 LAJI 2 FOR TIME: 30-20-10 SKI CALORIES DUMBBELL GROUND TO OVERHEAD 20 / 15 PARTNER COOLDOWN 3 X 1 MIN A.SKI B.LEG LIFTS

051020 Maanantai

5 ROUNDS FOR TIME OF: 5 SHOULDER PRESS 10 PUSH PRESS 15 PUSH JERKS 42,5/30KG COMPARE YOUR SCORE  

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