Alternating lunges 6-6-4-4

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

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

6x4min on 1min off

4min AMRAP:
15 KB swing @ 20/12kg
10 KB clean
5 worm walk out
10 (5/5) KB teapot
15 TRX row
continue next AMRAP where you finished

AF WEEK 17, Day 3

STRENGTH:

3 rounds, rest as needed between:

1) 8+8 Bulgarian Squat
2) 10 Standing Barbell Press

RIR 2

** Do all or choose ones you need more work on**

Toes-to-bar drills
Kipping Toes-to-Bar complex – 2-3 sets
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
Rest 30-seconds b/t sets (set = all 3 movements)
+
5-10 Progressive toes-to-bar swings with straight legs*
* Each swing gets higher and higher
+
HSW drills
1-2 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)
20 to 30-seconds of Wall facing flutters
1, ½ or ¼ rotation (each way) of Box pike handstand steps
5 (each way) Sideways handstand walk (Advanced OR Easier variation)
+
RC / Single leg squat / HSPU drills
Optional – 1-2 rounds
5/side Elevated ankle lunges
5/side Cossack squats
5/side Tactical ankle rocks, alternating

THEN

1-3 rounds
5/side Pistols to a band
3 Pull to standing from the floor
3-5 Handstand wall walks to a plate
1-3 Negative wall-facing handstand push-ups (body at 30 degrees)
+
RIng muscle-up drills
1-2 rounds
5 Back support slide throughs
3 Single leg transition drill
5 Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a straddle v-up snap (or Straight leg v-up snap)

AF WEEK 31, Bonus workout, engine

CONDITIONING:
AMRAP 20:

15/12cal Row
10 Burpee over Rower

Target: 10+ rounds. Keep GRINDING!

AF WEEK 17, Day 3

WEIGHTLIFTING:

A1) Clean & Jerk: Build to heavy single with 5-7 lifts (88–92%). Rest as needed between sets.

A2) Jerk (from rack): 3 x 1–2 @ ~85%. Rest as needed between sets.

Goal: Strong top lift and reinforce jerk confidence.

4:00 cardio

2 rounds (warm up):

5 push-up to downdog

20 shoulder taps (plank position)

0:15 hollow hold

0:15 arch hold

..Remaining time:

4:00 handstand / handstand walk practice:

• Wallfacing Handstand

• Handstand

• Steps to Plate

• Fluter Kicks

• Sideways HSW against wall

• HSW

3:00-4:00 cardio

Snatch

3-5 x 1 @ continue to build up from 3 pos., go EMOM