AF WEEK 45, Day 3

Finisher:
2-3 Superset:

15 Ring Biceps Curl
15 Ring French Press

Target: get that pump!

STRENGTH

4 sets
16(8/8) Alternating kettlebell gorilla row
Rest 1 minute
10-12 Dumbbell floor press
Rest 1 minute

WOD

For time
30-20-10
Abmat sit-up
Single arm KB swing@16/12 kg (total reps)
Single KB alternating front rack lunge (total reps)

Rx+: Weighted anchored sit-up, @24/16 kg

Time cap: 11 minutes

ACCESSORY

3 sets
12(6/6) Dumbbell/kettlebell plank pull through
20-30 Seconds side plank (/side)

AF WEEK 23, Bonus workout, Engine

CONDITIONING:
EMOM x20:

1) 8-15cal Ski
2) 8-15 Up&Down

Overall RPE 4.
Choose a challenging but doable rep scheme

Liikeparina / lepo 1min

Jefferson curl 3x15

Maastaveto korokkeelta 5x1x70%
-esim 1 kumiharkko

Sivutaivutus 3x12 / puoli

Painijan kyljet 3x30 (15/15)

3 rounds for completion:
40m SB bear-hug carry
40m OH plate carry
40m backward lunges

A, Back Squat challenge
-Build up to your own bodyweight and accumulate as many reps as you can.

B, Strength: 4 sets
-DB Reverse Lunge to Step Up x 6/6
-Elevated S.L. Hip Thrust x 10/10 @mod DB

B, WOD: For Time
21-15-9
-KB Swing to Goblet Squat
-Burpee Tuck Jump
-KB Deadlift

For total reps

• On a 2-minute clock 20/25-calorie Echo bike, Max deadlifts in the remaining time
• Rest 4 minutes between rounds.

♀ 205 lb
♂ 275 lb

Bench Press

A) Build Up To Days Heavy 5RM

B) 3x3 @80-85% From 5RM

*rest 3min between sets

Gymnastics Metcon

EMOM 16

1: 45s Ski
2: 1 Set of rMU
3: 8+8 Heavy DB Push Press @25-27.5kg
4: 18 T2B

Strength

A) 3x Superset:

• 10/10 One Arm DB Bench Press (alternating arms)
• 10 Wide Grip Pull Up

*rest 2-3min between sets

B) 3-4 Rounds For Quality:

• 10-15 Ring Row Face Pull
• 10-15 Deficit Push Up (3s jarruttava alas)
• 10-15 DB Skull Crusher

*rest as needed

shoulder & Th mobility

4 rnds for quality 3/3 KB armbar
5 dolphin push up
8/8 band resisted quadruped Th rotations

plank pos. one arm snow angels 3x8/8

half kneeling book openers w. band 3x10/10