• The Blacklisted Approach Package 1 Sample

    Package 1:

    Overview of 4/22 - 4/28
    4/22

    A1. 7-9 Dumbbell Romanian Deadlift @31X0 x 3-5 Sets
    A2. 3 Push Press x 3-5 Sets

    B. AMRAP 7:
    8 Hang Power Cleans (115/75) 16 V-Ups

    4/23
    2 Rounds, Rest 5 min, 2 Rounds:
    AMRAP 90 Sec
    7/5 Bar MU
    Max Burpees with time remaining
    Rest 90 Sec
    AMRAP 90 Sec
    50 Double Unders
    Max AB Cals with time remaining
    Rest 90 Sec
    4/24
    "Jack"
    AMRAP 20:
    10 Push Press (115/75) 10 KB Swings (53/35) 10 Box Jumps (24/20)
    4/25
    A1. 7-9 Back Squats @31X0 x 3-5 Sets A2. 3 Weighted Pull-Up x 3-5 Sets
    B. 3 Rounds:
    100m Suitcase Carry (53/35) (50m each)
    20 Alternating Reverse Lunges Goblet Lunges (53/35) 20ft Renegade Row Crawl
    4/26
    A. Accumulate 10-12 Strict Muscle Ups
    -or- Strict Muscle Up Negatives
    -or- Feet Assisted Low Ring Strict Muscle Up Negatives
    B. 21-15-9
    Ring Dips Deadlift (225/155)
    4/27
    In Teams of 3:
    3k Row *1 partner works, 1 holds wallsit, 1 rests
    60 Hang Squat Cleans (95/65) *1 partner works, 1 hangs from pull-up bar, 1 rests 3k Run *1 partner works, 1 holds plank, 1 rest

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