Author: The Black Book

“BLAKE”
FOUR ROUNDS FOR TIME OF:
100 FOOT/ 30M WALKING LUNGE WITH 45LB PLATE HELD OVERHEAD
30 BOX JUMP, 24 INCH BOX
20 WALLBALL SHOTS, 20 POUND BALL
10 HANDSTAND PUSH-UPS

FOR TIME (WITH A PARTNER)
120 DOUBLE-UNDERS (EACH IN RELAY)
120 CHEST-TO-BAR PULL-UPS (TOTAL IN SETS OF 15)
120 HANG POWER SNATCHES
(42,5/30KG FOR TOTAL IN SETS OF 15)
120 DOUBLE-UNDERS (EACH IN RELAY)

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JERK
3 REPS AT 70% OF YOUR 1RM CLEAN & JERK.
2 REPS AT 80%.
1 REP AT 85%.
X 3 SETS (WAVES)

POWER CLEAN
3 REPS AT 70% OF YOUR 1RM CLEAN AND JERK.
1 REP AT 80% OF YOUR 1RM CLEAN AND JERK.
X 3 SETS (WAVES)

BACK SQUAT
3-3-3-3-3

BARBELL ROLL-OUTS
4 X 8 REPS
WITH AS LITTLE REST BETWEEN SETS AS POSSIBLE.

KB SIDE BENDS
5 X 10+10
WITH AS LITTLE REST BETWEEN SETS AS POSSIBLE.

ON THE MINUTE FOR 20 MINUTES OF:
1# 15/12 CAL ROW
2# 15 DB PUSH-PRESS
3# 15 PUSH-UPS
4# REST

“DIANE”
FOR TIME:
21-15-9
DEADLIFT 102,5/70
HANDSTAND PUSH-UP

COMPARE YOUR SCORE

TEAM WORKOUT (TEAMS OF 4)
6 MIN AMRAP’S OF:
A# BENCH PRESS AT BW (.75/.5/.35)
B# LEGLESS ROPE CLIMB
C# DB BOX STEP-OVERS (2X22,5KG/15KG)
1 MIN REST BETWEEN.

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“GLEN”
FOR TIME:
135 POUND CLEAN AND JERK, 30 REPS
RUN 1 MILE
15 FOOT ROPE CLIMB, 10 ASCENTS
RUN 1 MILE
100 BURPEES

PARTNER WORKOUT (TEAM SERIES)
2 ROUNDS FOR TIME OF:
100-CAL. ROW (TOTAL, SWITCHING EVERY 25)
50 HANDSTAND PUSH-UPS (TOTAL)

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EMOM ON THE MINUTE FOR 30
MINUTES (ALTERNATE BETWEEN
A, B AND C):

A) 1 SNATCH
B) 2 SNATCHES
C) 3 SNATCHES

BARBELL AT 70-75% OF YOUR 1RM SNATCH.

IF YOU TAKE A STEP, IT’S A NOREP.