Author: The Black Book

PARTNER WORKOUT, 3 ROUNDS:
A. 5 MINUTES TO RUN 800M
B. 5 MINUTES TO COMPLETE 5 ROUNDS OF STRICT “CINDY”

“CINDY”
5 PULL-UPS, 10 PUSH-UPS, 15 SQUATS

OVERHEAD SQUAT
3-3-3-3-3

3 ROUNDS FOR TIME:
12 SNATCH DEADLIFT
9 HANG POWER SNATCH
6 OVERHEAD SQUAT

60/40KG

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.

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″

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“DORK”
6 ROUNDS FOR TIME OF:
60 DOUBLE-UNDERS
30 KETTLEBELL SWINGS
15 BURPEES

MEN 1.5-POOD KETTLEBELL
WOMEN 1-POOD KETTLEBELL

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

SPLIT REPETITIONS AS DESIRED.

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

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

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

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