DB seated box jump – 5 x 3, go every 1:30-2:00

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

SET A | 3 rounds:
6+6 bulgarian split squat (2s down)
8+8 banded clamshell

SET B | 3 rounds:
6-8 banded deadlift
8+8 DKB banded march

EMOM12: 40s on s 20s off:
1) box jump over
2) ski/row
3) plate jump squat
4) wallwalk hold

AMRAP 10 @ steady

1-2-3-4-5-6-etc.
Bar muscle-ups
Wall walks
10 cross-over single-unders (each round)

Rep scheme option. If you get to a number of reps where you would get stuck, start again from the beginning OR stay with the previous reps (e.g. 1-2-3-4-4-4-4 instead of building further up).

Movement options.
Bar muscle-ups → Jumping bar muscle-ups → Banded bar muscle-ups → Pull-overs
Wall walks → Partial wall walks → Hand-release push-ups

Deadlift

5 x 3 @ @ 75-80%

Go every 3:00

LÄMMITTELY
2 kierrosta - 1 min / liike
- Cat - cow
- Käden avaus nelinkontin
- Lonkan kierrot istuen --> lantion ojennus
- Lantionnosto rullaten
- Selän ojennus käsillä avustaen

AMRAP 25min
11 min
10 x kyykky
10 x rengassoutu
20 x vuorikiipeilijä
200 m hiihto

Välissä 3 min lepo

11 min
10 x maastaveto kk
10 x punnerrus
20 x dead bug
200 m soutu

AF WEEK 37, Day 3

ACCESSORY:
1-2 rounds, rest as needed between:

1) 10 Reverse Snow Angel
2) 10 Pull-over

Target: strengthen and increase the shoulder mobility

2 Rounds
5 Inchworms
4 Jefferson curls
3 Pike compression slides
+
2 rounds
5 Scapular pull-ups
8 Scapula push-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
+
1-2 sets of Kipping Toes-to-Bar complex
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
2 Rounds @ steady
10/7 (cal) BIkeErg
10 Push-ups
10 KB swings
+
Build to workout weight for deadlift and DB bench press
+
1-2 Rounds @ workout weight
12/8 (cal) BikeErg
6 DB bench presses
3 Deadlifts

Huoltava, 32 minuutin peruskestävyysharjoitus

Lämmittely
Yksi kierros pääharjoitusta.

Harjoitus, EMOM 32min (Syke 60–75%/HR max)

4 kierrosta:
1. pyörä
2. hiihto
3. soutu
4. lepo
5. lonkan 90/90 kierrot polvinousulla
6. kuminauhalla olkapäiden avaus; kuminauha tangon yli ja ”sukellus” kohti lattiaa
7. syväkyykyssä käden työntö suoraksi; pieni paino yhdessä kädessä, tuki toisella kädellä räkistä
8. lepo

Tavoittele ergoissa tasaista ja rauhallista tahtia, ilman sen kummempia kalori- tai metritavoitteita.
Vaihda huoltavissa liikkeissä raajaa tai puolta puolivälissä.

AF WEEK 37, Bonus Workout, Engine

CONDITIONING:
EMOM40:

1) 8-12cal Echo
2) 12 Wallball
3) 8-12cal Ski
4) 30m Farmers Carry

Overall RPE 3. This should mostly be in your comfort zone.