Author: The Black Book

As many rounds as possible in 15 minutes of:
12 box jump 32/24″
24 kettlebell swing 24/16
400m run

high hang power clean
3 x 3 at 60%

hang power clean
3 x 3 at 70%

below power clean
3 x 2 at 80%

3 x 1 power clean at 90%

For time:
21 cal
21 handstand push-up
27 cal
27 ring dip
33 cal
33 push-up

Add 2,5-5kg to last weeks lifts.

20 rep deadlift +2,5/5kg
3×10 at same weight
or
back squat
20 reps +2,5/5kg
2 x 10 +2,5/5kg from last week

5 rounds of 20 seconds work 10 seconds rest between movements:
sit-up
strict pull-up
ring row

Hyvää Vappua!

Jokaisessa treenissä palkitaan paras asu palkkarilla!

“Viola”
Complete as many rounds as possible in 20 minutes of:

Run 400 meters
11 power snatches, 95 lb.
17 pull-ups
13 power cleans, 95 lb.

Partner workout

For time:
12-11-10-9…
swtiching movements
erg calories
sumodeadlift high pull 50/35
toes to bar

done with a partner, alternating.

clean pull + clean + 2 x jerk
50-55-60-65-70%

2 x clean + 1 x jerk
60-65-70-75-80

5 x 2 jerk at rack
80-85%

For time:
400m run
1 rope climb
8 power clean 90/62,5
400m run
1 rope climb
6 power clean 90/62,5
400m run
1 rope climb
4 power clean 90/62,5
400m run
1 rope climb
2 power clean 90/62,5

As many rounds as possible in 15 minutes:
100 double-under
25 wallball 20/14
10 burpee

20 rep deadlift @50% 1rm
3×10 at same weight
or
back squat
20 reps @50% 1rm
2 x 10 @50% -5-10kg

On the minute for 9 minutes:
1. 3-6 strict chest to bar pull-up
2. 10-20 push-up
3. 10-20 sit-up