For time

• 5 pull-ups
• 10 knees-to-elbows
• 15 goblet squats

♀ 35-lb kettlebell
♂ 53-lb kettlebell

2 rounds
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
5 Rope climb pull-ups
+
Build to workout weight for SB cleans/squats
* Practice few sets of other movements between sets
+
@ workout weight
8/6 (cal) Air bike
2 Wall walks
3 SB cleans
8/6 (cal) SkiErg
4 Burpee box jump overs
1 Rope climb

​​Army Combat Fitness Test Events

1. In 5 minutes, establish a 3-rep-max deadlift     Rest 200
2. For distance standing power throw     Rest 300
3. Complete as many reps as possible in 2 minutes of hand-release push-ups     Rest 300
4. For time sprint, drag, carry     Rest 400
5. Max plank hold     Rest 200
6. For time run 2 miles

2 Rounds for quality
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
5 Tension swings (sponge/block between feet)
3 Pike compression slides
5 Table top pulses
+
@ increasing pace (from easy to workout pace)
400m – 200m – 100m Jog/Run
20 – 15 -10 (cal) Echo bike
5 Burpee box jump overs
+
Bar muscle-up drills – 2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)

3-4 Rounds for quality

- 30/30s Copenhagen plank
- 20-30 Rotational WB throw
- 10/10 KB Side bend

Kevyttä puuhastelu muutama päivä.

2 rounds
10 Hip hinge abductions
10 Scapula push-ups
10 Tension swings
+
2 rounds
5 Kneeling goblet get-ups
5/way Scapular rolls
5 Pike to planches
+
2 rounds @ increasing pace
20 Double-unders
8 DB walking lunges (change rack position each round)
4 Handstand push-ups (change variation each round)
2 Bar muscle-ups
– Rest 1:00 between rounds –

Front feet elevated reverse lunges *DB's / KB's

5 x (5+5)

Go every 2:30

---

4 rounds for quality:

2min ergo
7+7 DB hang clean & jerk
10 ttb/knee raise

For time

• 500-meter row
• 50 dumbbell box step-ups with ♀ 15-lb dumbbells and 20-inch box, ♂ 25-lb dumbbells and 24-inch box

AF WEEK 37, Day 3

CONDITIONING:

5 RFT: with 2x KB

15/12cal Bike
12 Deadlift
9 Hang Power Clean
6 Jerk

RPE 4-5.
Advanced: 2x24/16kg.
Target: sub 9min. Time Cap 11min.