AF WEEK 49, Day 3

CONDITIONING
4x4min ON-3min OFF (A+B+A+B)

A: AMRAP 4
15/12cal Echo
15 STOH

B: AMRAP 4
15/12cal Ski
15 Hang Power Clean

RPE 4-5 when working.
Target: 2+ rounds each interval.
This is working in your threshold limit.

Rxd: 40/30kg.
Masters: 35/25kg.
Advanced: 50/35kg.

For time

• 3 rounds of

  • 10 thrusters (♀ 95 lb ♂ 135 lb)
  • 10 chest-to-bar pull-ups

• Rest 2 minutes

• 3 rounds of

  • 10 thrusters (♀ 95 lb ♂ 135 lb)
  • 10 chest-to-bar pull-ups

In 15min: Build to days heavy

• 2 Clean + 1 Jerk

Every 6 mins x 5 sets
21 box jump over @60/50cm
18 alt V-up (9/9)
15 regular or incline push up on box
12 KB squat clean @24/16kg
9 up-down pull up or to target

Remaining time is rest!

YGIG
80 Sandbag back squat 30 kg
80 Devil press dumbbel 10 kg
30m X 8 Sled push 140 kg
80 Push press 25 kg
80 Overhead plate lying rise 10 kg

3:00 BikeErg @ easy
2:00 SkiErg / 2:00 BikeErg @ moderate
1:00 SkiErg / 1:00 BikeErg @ moderate hard
+
2 Rounds
10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
3 Scapular swimmers (prone position)
5 Scapular pull-ups
+
2-3 Rounds barbell prep @ empty barbell
3 Snatch pulls
3 Hang muscle snatches
3 Snatch grip push press behind the neck
3 Hang power snatches
3 Overhead squats (slow tempo)
+
Build to workout weight for hang power snatch
* Prep the box jump overs, air squats and burpee pull ups between sets
+
2 Rounds @ workout weight
3 Hang power snatches
6 Box jump overs
3 Burpee pull ups
12 Air squats
20/15 (cal) BikeErg

12 Days Of Christmas

1: 1 Wall Walk
2: 2 Thruster
3: 3 Push Press
4: 4 Power Clean
5: 5 Power Snatch
6: 6 V-Up
7: 7 Burpee Pull Up
8: 8 T2B
9: 9 Box Jump Over
10: 10 Push Up
11: 11 OHS
12: 12 Sumo DL High Pull

1st Round: 1
2nd: 2+1
3rd: 3+2+1
Jne jne.. kunnes 12-1

Tanko @35-40kg

AF WEEK 46, Day 1

STRENGTH (upper body, 1/2)
2-3 rounds, go by feel:

1) 6 DB Bench Press, tempo 32X1
2) 8 Seal Row

RIR 2 (2 reps in reserve)

Tempo 32X1 = 3sec negative, 2sec hold at the bottom, explosive up, 1sec rest at the top.

EMOM 30 minutes
1: 200/150m row
2: 15 wall ball (9/6 kg)
3: 12/9 cal echo bike
4: 7-8 burpee box jump over (60/50 cm)
5: 5 heavy or 7-8 moderate sandbag to shoulder
6: rest

AMRAP 10
200m run (juoksumatto) / 10x10m shuttle run
2 rope climb / 4 zombie

-rest 4min

AMRAP 10
200m run / 10x10 shuttle run
5-10 (strict) handstand push ups / pike push ups

-rest 4min

AMRAP 10
200m run / 10x10 shuttle run
15m db overhead walking lunges @22,5/15kg