Choose one of the options for the day

A) Option 1 – Long bike
60 to 90-minute Bike @ base*

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

B) Option 2 – Mixed
AMRAP 60 @ base*
100 (cal) Air/Echo bike
50 (cal) SkiErg
50 (cal) Air/Echo bike
100 (cal) SkiErg

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

WEEK 31, Day 2

CONDITIONING:
6 rounds, with 3min rest between (A+B+A+B+A+B)

A: 300m Row + 2 rounds: 3 Squat Snatch + 9 C2B/Pull-Up

B: 200m Run + 2 rounds: 3 Thruster + 9 HSPU

Rxd: 50/35kg. Masters: 42,5/30kg. Advanced: 60/40kg

RPE 4-5 when working. Target: sub 3´rounds. Maintain a high,
repeatable effort. Move efficiently through the gymnastics and
stay smooth on the barbell.

Scaling:
Squat Snatch→ Deep Power Snatch
HSPU→ decrease rep scheme or go with push-ups

Block snatch (below the knee), Go every 2:00

2 x 3 @ 65+%
3 x 2@ 70+%
3 x 2 @ 75+%

– Drop the bar between each rep, reset and go.
– If you don’t have blocks you can stack plates for blocks OR go from hang instead (you might need to keep the weights a bit lighter).

AF WEEK 30, Day 3

CONDITIONING 1:

5 RFT:

9 Dual DB Thruster
3 Devils Press

RPE 4-5

Target: sub 6:30. Time Cap 8’ Use challenging dumbbells. No need to go
unbroken, but keep the pace high. Minimize breaks, stay smooth on the
Devil's Press, and increase your pace in the final two rounds.

Rxd: 2x22,5/15kg. Masters: 2x15/10kg

AF WEEK 31, Day 3

CONDITIONING 1:
AMRAP 5:

6 TTB
8 DB single arm Hang Snatch (4+4)
10 Box over Jump

Rxd: 22,5/15kg. Masters: 17,5/12,5kg. Advanced: 30/22,5kg

Rest 5-10min between segments

AF WEEK 30, Day 3

WEIGHTLIFTING:

E2MOM x9: Power Clean & Jerk + Squat Clean & Jerk. DnG lifts

Target: find a technical heavy set of the day.

AF WEEK 31, Day 3

CONDITIONING 2: (20.9.2024)
AMRAP 5:

3 Deadlift
30 DU

RPE 5, hit this one with maximum intensity.

Target: 7+ rounds. Touch and go reps with the deadlift and keep
transitions fast. Bar should be heavy, but doable.

Rxd: 100/70kg
Masters: 90/60kg
Advanced: 120/90kg

Tailoring Options:
Decrease loading.
DU→ go with 20 reps or single unders.

4mins ON/ 2 mins OFF x 6 sets
Alternate btw A and B :

A,
6 KB Clean + 6 Push Press + 6 OH Lunge RIGHT @24/16kg
6 KB Clean + 6 Push Press + 6 OH Lunge LEFT
24 Double under
6 Up-down box jump + 6 Snatch RIGHT
6 Up- down box jump + 6 Snatch LEFT
24 Double under

B,
12 Wall ball
12 alt V-up (6/6)
12 KB USA swing 24/16kg

AF WEEK 17, Day 1

STRENGTH:
3 rounds, rest 1-3min between movements.

1) 2 Front Squat, tempo 32X1 + 4 Back Squat, free tempo with explosive execution
2) 8 DB Bench Press, tempo 32X1
3) 5 Weighted Pull-Up

RIR 1-2

3x IGYG
12 BB biceps curl
30s hold

3x IGYG
15 leg throws