Author: The Black Book

12-9-6 REPS FOR TIME OF:
HANG SQUAT CLEANS 75/52,5
BURPEE BAR MUSCLE-UPS/JUMPING MUSCLE-UPS-CAP

Jasmiina S.

INDEPENDENCE DAY
PARTNER WORKUT,

IN 20 MINUTES:
“JACKIE”
1000M ROW
50 THRUSTER 20/15KG
30 PULL-UP
THEN,
“GRACE”
30 CLEAN & JERK 60/40KG
REMAINING TIME
“ANGIE”
100 PULL-UPS
100 PUSH-UPS
100 SIT-UPS
100 SQUATS

SPLIT REPETITIONS AS DESIRED.

COMPLETE AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES OF:
15 PUSH JERKS 45/30KG
15 BOX JUMPS 60/50CM
15 BACK EXTENSIONS

MAINSITE

Janniina H.

PARTNER WORKOUT,

5 ROUNDS:
A. SKI/ROW 400M
B. AMRAP DUMBBELL SNATCHES 22,5/15KG

START FROM A OR B.

Enni E.

DEADLIFT
4 X 3 AT 85%

BUILD TO 3RM WEIGHTED PULL-UP

TABATA:
HOLLOW & ARCH HOLDS/ROCKS

Janette E.

ON THE MINUTE FOR 7 MINUTES:
30 DOUBLE UNDER + 6 BURPEE
3 MIN REST
ON THE MINUTE FOR 7 MINUTES:
8 BOX JUMP 60/50CM + 8 KB SWING 24/16

Maria S.

DELOAD WEEK

TEAMS OF TWO:
100/90/80 CAL ROW
100 TOES TO BAR
100/90/80 CAL ROW
100 HANDSTAND PUSH-UP
100/90/80 CAL ROW
100 BOX OVER JUMPS 60/50CM

Emilia M.

DELOAD WEEK

PAUSED HANG SNATCH 3 SETS OF 3 REPS AT 30-50% OF YOUR 1RM SNATCH.

3 SETS AT 65% 1RM SNATCH OF:
1 HANG POWER SNATCH + 1 HANG SNATCH + 1 OVERHEAD SQUAT

3 SETS OF 1 SNATCH PULL + 1 HANG SNATCH AT 75% OF YOUR 1RM SNATCH.

3 X 3 OVERHEAD SQUAT AT 70% OF 1RM OVERHEAD SQUAT

Aleksi R.

DELOAD WEEK

4 ROUNDS FOR TIME OF:
A. SKI 500 M
B. 50 WALKING LUNGES

START FROM A. OR B.

Olli-pekka L.

DELOAD WEEK

3 ROUNDS:
25 STRICT PULL-UPS
50 PUSH-UPS
75 DOUBLE-UNDERS

Greenhorn Challenge 2019