Blackout Programming @blackoutathlete

11/12/23 E2M20M alternating 2min 3 power snatch 2min 3 muscle ups *build up or fixed weight

07/12/23 7 rounds 7 deadlifts 7 hang power cleans 7 front squats 1min rest btw rounds Load// 155/105

06/12/23 For time: 100 double unders 75ft sled push 215/145 50 burpees to target 25 knees to elbows 10 sandbag cleans 150/100 25 knees to elbows 50 burpees to target 75ft sled push 215/145 100 double unders

27/11/23 "IRON TRIATHLON" 1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20 Deadlifts 1.5 BW Bench press BW Cleans 3/4 BW Teams of 4, share all the reps as needed

26/11/23 Teams of 2 50-40-30-20-10 Row cals Wall balls 20/14 Alternating weighted lunges 50/35 *share all the reps as needed

25/11/23 7 rounds 3 clean and jerks 185/125 50 double unders *every time you trip on the double unders, perform 3 burpees over the bar at the end of each rounds (per trip) Trip 3 times, 9 burpees

24/11/23 Teams of 2 16min AMRAP 16 plate ground to overhead 45/35 16 box jumps 24/20 16 shuttle runs over the box 20 15ft box slide push with plates on and then 15ft box slide push back

23/11/23 E2M10M 2 power snatch *build up METCON 3 rounds 3 strict ring muscle ups 50ft handstand walk

19/11/23 15min EMOM alt min Weighted lunges 30ft Weighted pull ups L-sit hold 30sec *pick load METCON 3 rounds 20/14 cals row Farmers carry 100ft 50/35 20 dumbbells squats 50/35 *pick a load so you can go unbroken Timecap: 10min

18/11/23 10 rounds 3 power cleans *pick load 6 strict handstand push ups 9 burpees over the bar Note: power cleans are meant to be heavy for you. Quick singles

03/11/23 E2M10M 5 deficit deadlifts *build up, 2inch deficit METCON 7min AMRAP 1 hang power clean 1 strict handstand push up 2 hang power cleans 2 strict handstand push ups ... ... *keep adding 1 rep of each until you run out of time. Pick load (light to moderate)

02/11/23 3 rounds 30 calorie row 30 push ups 3min rest 30 calorie bike 20 toes to bar 3min rest 30yrd sled push 135/95 10 muscle ups

01/11/23 E2M18M (9 sets) Snatch complex 1 snatch grip deadlift 1 hang squat snatch 1 snatch balance 1 overhead squat *build up the weight

31/10/23 "HALLOWEEN WOD" 15min AMRAP 10 pumpkin cleans 10 lateral jump over the pumpkin 50ft overhead pumpkin lunges *Use the biggest and heaviest pumpkin you can find. If you don't have a pumpkin, use a med ball.

30/10/23 Shoulder press 1-1-1-1-1-1-1 *build up METCON 25 pull ups 50 burpees to target 6inch 100 double unders

29/10/23 Teams of 2, you go, I go 10 rounds each 3 devils press 50/35 6 toes to bar 12/8 cals bike *one athlete works at a time while the other rest. 10 rounds each so 20 total if you will

28/10/23 5 rounds 30/24 calorie row 6 dumbbell turkish get ups 50/35 50 dumbbell step ups 50/35 20inch *turkish get ups with a single dumbbell, share between both arms as needed

27/10/23 Hang squat cleans 5-5-3-3-3-1-1-1-1 *build up No METCON today, just lifting

26/10/23 METCON 15min AMRAP 3 burpee muscle ups 20 shuttle runs 25ft *ring or bar MU STRENGTH Bench press 5-5-5-5-5

25/10/23 E2M14M 1 deadlift *build up METCON Tabata wall balls 20/14