AF WEEK 24, Day 1

CONDITIONING:
“Baseline”
For time:

500m Row
40 Air Squat
30 Sit-Up
20 Push-Up
10 Pull-Up

RPE 4. Target: sub 5’ unbroken reps with fast transitions.

5:00 Row @ slowly increasing pace
+
2 Rounds
8/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
3 Scapular swimmers (prone position)
5 Inchworms
8 Scapular pull-ups
8 Slow tempo squats
+
Build to workout weight on thrusters
* between sets practice Chest-to-bars + Kipping Toes-to-Bar complex
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
Once through @ workout weight + increasing pace
12/8 (cal) Row
4 Thrusters
8 Toes-to-bars
– Rest 0:30 –
12/8 (cal) Row
4 Thrusters
8 Chest-to-bar pull ups
– Rest 0:30 –
12/8 (cal) Row
4 Thrusters
8 Bar-facing burpees

5:00 BikeErg + 3:00 Jog @ easy
+
2 Rounds
1:00 Run @ easy pace
0:30 Run @ moderate pace
0:20 Run @ harder pace
0:10 Run @ hardest pace
– Rest 0:30 before BikeErg –
2 Rounds
1:00 BikeErg @ easy pace
0:30 BikeErg @ moderate pace
0:20 BikeErg @ harder pace
0:10 BikeErg @ hardest pace

Warm-up

3:00 Air bike
3:00 SkiErg
+
2 rounds
10 Hanging scapular pulls
5 Inchworms
5 Jefferson curls
10 KB Sots presses
10 Handstand shrugs
+
Build to workout weight for deadlift
* Between sets: Handstand push-ups drills
10-sec Bent leg tripod headstand hold (against the wall) + 5 pulses of the knees
10-sec Bent leg tripod headstand away from the wall
1-3 Tuck tripod headstand kip extension to handstand (against the wall)
1-3 Tuck tripod headstand kip extension to handstand (away from the wall)
+
1-2 Rounds @ workout weight
5 Deadlifts
5 Handstand push-ups
5 Box jump overs, 24/20″
5 Toes-to-bars
20/15 (cal) BikeErg

Gymnastics

Warm up

2 rounds of

12 G2O with plate
10 hollow rocks with plate
10+10 around the world
6+6 windmill with plate
12+12 balanced press w/ plate

Gymnastics for quality

RX
Handstand walk with HSPU

INTERMEDIATE
Handstand walk

BEGINNER
HSPU

In construction

Ylöstyöntö 39 kg

Reps

100 rope climbs

100 dumbbell squat snatches, alternating

200 rope climbs

200 dumbbell squat snatches, alternating

300 rope climbs

300 dumbbell squat snatches, alternating

♀ 35 lb ♂ 50 lb

2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
3 Scapular swimmers (prone position)
10 Reverse lunges, alternating
+
2 Rounds
30 Speed rope skips
14m Walking lunges
8 Push ups
4 Strict pull-ups
+
Build to workout weight for the DB movements
* Setup and practice burpee pull-ups between sets + few sets of DUs
+
@ workout weight
25 Double-unders
5 DB Hang clean to overheads
5 Burpee pull-ups
10m DB FR walking lunge

For time

• 21-18-15-12-9-6-3 reps of Dumbbell front squats
• 21-18-15-12-9-6-3 reps of Toes-to-bars

*100-meter farmers carry after each set.

♀ 35-lb DBs ♂ 50-lb DBs

AMRAP 12
15 Box Jumps
12 Hang Power Snatches 42,5/30kg
9 Burpee over bar
6 Overhead Squats
3 Muscle-Ups