EMOM 8
1. Dumbbell floor press 8-12
2. Barbell bent over row 8-12

For time

• 21 thrusters (♀ 65 lb, ♂ 95 lb)
• 21 pull-ups
• 15 thrusters
• 15 pull-ups
• 9 thrusters
• 9 pull-ups

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMAP@85% max effort, sp-%, rest btw sets 2-3min, *AMAP = as many reps as possible

AF, WEEK 46, Day 3

ACCESSORY (optional)
For the pump! 2-3 Superset

Arnold 7+7+7 Biceps Curl + Push-Up or Diamond Push-Up

7 reps form bottom to half-7 reps form half to top - 7 reps with full ROM

AMRAP 30 mins :
12/9 Machine Calories
8 Wall Balls, 9/6 kg,
4 Strict Pull-ups / 4 Up - down jumping pull up

Goal: 12-13 rounds or more

8 × 3 min on / 2 min off (40 minutes total)

A)
6 single arm devils presses
12 box jump overs
10 cal bike erg

B)
20m walking lunges with db
2 wallwalks
10 cal row

C)
12 single arm thrusters
8 db over burpees
10 cal bike erg

D)
20 kb swings
10 toes to bars
10 cal row

For time

• 18 bench presses
• 1 rope climb to 15 feet
• 15 bench presses
• 2 rope climbs
• 12 bench presses
• 3 rope climbs
• 9 bench presses
• 4 rope climbs
• 6 bench presses
• 5 rope climbs
• 3 bench presses
• 6 rope climbs

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMAP@85% max effort, sp-%, rest btw sets 2-3min, *AMAP = as many reps as possible

EVERY 3min x6

6 burpee pull ups / burpee to target
5 deadlift @110/75kg
11/8 cal echo bike

-vähintään 1min huilia kierrosten väliin, skaalaa tarvittaessa

AF WEEK 42, Day 2

CORE:

3-6-9-6-3
V-Up
Tuck-Up
Sit-Up

For the burn!
You can use a rep scheme of 4-8-12-8-4 if wanted.