ATPF WEEK 33 Day 1

ACCESSORY 2-3 rounds, go by feel and rest as needed between

1) 6-8 Bench Press (DB/Barbell)
2) 8+8 Gorilla Row
3) 10-30 GHD Sit-Up

RIR 2 with the strength movements.

shoulder & Th mobility

side plank TABATA

unilateral KB OH hold "4x30/30"", 15"" rest "

TGU 5x1/1 @moderate

4 rnds for quality
5/5 one legged KB RDL
5/5 bear pos. birddog
8/8 russian twist

1: 45s burpees over db
2: 10 alternating db snatch
3: 45s wallballs
4: 10 goblet squat with db
5: rest

3 x AMRAP10
2min Rest between amraps.

A)
5 Pull up + 8 Push up + 12 Air squat

B)
2-4-6-8-10... Cal bike erg
2-4-6-8-10...Burpee box jump over @60/50cm

C)
6-10 T2b
12 KB swing
16 Alt. Goblet reverse lunge @24/16kg

4 x 9 min AMRAP with 2min recovery in between

AMRAP 1

400m run
20m sled push
20 x kb swings

AMRAP 2

300m row
10 x DB Devils press
10 x Burpee over rower

AMRAP 3

400m run
16 x KB Goblet squats
20 x Sandbag Lunges

AMRAP4

300m ski
12 x push press
20 x alt. V-ups

For Time

10-9-8-7-6-5-4-3-2-1
- Strict Pull Up

1-2-3-4-5-6-7-8-9-10
- Dual DB Devils Press

Bench Press

6 x 6. Start @ 70% and building

Go every 3:00

SET A | 4 rounds
6x sumo deadlift
6-8x kneeling quad extension

SET B I 3 rounds
12x DB suitcase walking lunge
8-12x strict t2b / leg raise
8-12x miniband hip thrust

EMOM9:
1) 20+20s 1-leg wall squat hold
2) 40s weighted plank hold
3) 40s medball hamstring slider

For Quality

3-4 Rounds Of:

• 10-15 Seated Z-Press
• 10-15 Banded Face Pull
• 20-30 Banded Tricep Ext.

AMRAP 20
500m Row
10 Burpees over rower
15 Wall balls @ 9/6kg (20/14lbs), 10′ target

– Rest 5:00 before part B –

4 Intervals, alt B1/B2

B1. AMRAP 3
10/7 (cal) Air bike
10 Hang power snatches @ 43/30kg
10 Handstand push ups

B2. AMRAP 3
10/7 (cal) Row
10 Front squats @ 43/30kg
10 Toes-to-bars

– Rest 2:00 between AMRAPs –