AF WEEK 37, Day 1

STRENGTH (1/3):
EMOM x8:

1) 2 Front Squat
2) 2 Back Squat

Target: Build on the previous block by increasing the Front Squat volume. Use the same barbell for all 8 minutes. Choose a load that leaves the heaviest sets at RIR 2. Prioritize quality and bar speed over load.

AMRAP 10 @ steady

1-2-3-4-5-6-etc.
Bar muscle-ups
Wall walks
10 cross-over single-unders (each round)

Rep scheme option. If you get to a number of reps where you would get stuck, start again from the beginning OR stay with the previous reps (e.g. 1-2-3-4-4-4-4 instead of building further up).

Movement options.
Bar muscle-ups → Jumping bar muscle-ups → Banded bar muscle-ups → Pull-overs
Wall walks → Partial wall walks → Hand-release push-ups

Deadlift

5 x 3 @ @ 75-80%

Go every 3:00

AF WEEK 37, Day 3

ACCESSORY:
1-2 rounds, rest as needed between:

1) 10 Reverse Snow Angel
2) 10 Pull-over

Target: strengthen and increase the shoulder mobility

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

AMRAP 14

10/7 Calories Row
6 Bar Over Burpees
10 Deadlift 60/45kg

YGIG

Deadlift

E3MOM X6

Set 1-2: 3 Reps
3-4: 2 Rep
5-6: 1 Rep

*tähtää raskaampiin, ku viime vkolla

Metcon

3 Rounds For Time:

• 6 Wall Walk
• 6 Devils Press @2x35lbs

rest 2min

3 Rounds For Time:

• 10 DB STOH 2x50lbs
• 15m HSW

Strength

4x Superset:

• 20m Yoke Carry
• 8-10 SB Clean Over Yoke

*rest 2-3min between sets

Accessories

3-4 Rounds For Quality:

• 45-60s Chinese Plank
• 45-50 Spanish Squat Hold

3 Rounds @ RPE 8 / 2 RIR

8-12/side DB external rotations
8-12 DB pull overs
8-12 Prone Y-raises

Warm-up

1:30/1:00/0:30 of each @ increasing pace
1) Row
2) SkiErg
3) Run
+
Build to workout weight for SB cleans
+
@ workout pace
200m Run
3 SB cleans @ workout weight
6 Burpee box jump overs
9/7 (cal) SkiErg
12 Wall balls
200m Row

RestDay!