24' EMOM
1: 15/12 cal row
2: 40" DU/SU practice
3: 10-15 wall ball
4: AMRAP burpee to plate & GTOH @ 20/15kg

5 x e2m:
6-6-5-5-4 back squat @
*nousevalla kuormalla

EMOM8:
1) 8 bb supinated bent row
2) 8 DDB bench press

3 x 2min on / 2min off:
12/9 cal ski
6 DDB hang c & j 2x17,5/12,5kg
Rest of time:
DDB box step over

RPE 4.5

-> skaalaa: 10/8 or 9/7 cal
->DDB: 15/10kg, 12,5/7,5kg

AF WEEK 30, day 1

STRENGTH (4/4)

Back Squat 4x4.

Rest 2-3min between sets. All sets across
(same loading).

Target: add 2-5% compared to last week or use the same
loadings. Last set should be RIR 1-2

Treeni selviää salilla!

AF WEEK 30, Day 1

CONDITIONING:
3min ON-3min OFF for 3 rounds:

300/250m Row
5 Power Clean

RPE 4 when working.
Target: 2+ rounds each interval.

Rxd: 60/40kg. Masters: 50/35kg. Advanced: 70/50kg

Back Squat

5-3-2-5-3-2, building

Go every 3:00

AF WEEK 24, Day 2

CONDITIONING:
4x4min ON-3min OFF (alternate between A&B)
A: AMRAP 4:

12/9cal Echo
9 Wallball
6 TTB

B: AMRAP 4:

12/9cal Ski
9 DB Snatch
6 Burpee over DB

Target: 2+ each interval. Overall RPE 4-5. Push the pace!
Rxd: 22,5/15kg. Masters: 17,5/12,5kg

AF WEEK 26 DELOAD, Day 1

CONDITIONING:
3 rounds, with 3min rest between:

100 DU
500m Row
800m Run

RPE 3→4/5
Target: sub 8 rounds. Each round must be faster than the previous round

Alternate B1 / B2

B1. B-stance DB deadlift – 3 x 8-12/side @ RPE 8-9 (1-2 RIR), rest 1:00-1:30 before B2

B2. Bulgarian split squat – 3 x 8-12/side @ RPE 8-9 (1-2 RIR), rest 2:00 before B1

AMRAP 10

10-15-20-25-30...etc.
KBS 24/16kg
Air Squats