OPTIONAL COOL DOWN
5-10 MINUTE FOAM ROLL
Options....
Quads
Glutes
Lats
Calves

For time

• 5 rope climbs to 15 feet
• 25 deadlifts
• 50 wall-ball shots
• 200-foot farmers carry
• 50 wall-ball shots
• 25 deadlifts
• 5 rope climbs to 15 feet

For time
30-20-10
Renegade row @2x15/10kg
15-10-5
Dumbell burpee @2x15/10kg
3-2-1
Wall walk

REST 3 mins

AMRAP 9mins
9 dumbell thruster
40m farmer carry
9 dumbell squat
40m farmer carry

REST 3 mins

For time
100 DB push press
Everytime You break complete 8 T2b
Goal : USE same pair of dumbell for each part!
Timecap: 32 mins

RestDay

EMOM 60 @ HR Zone 3

1 Minute : 6 Shoulder press, AHAP
2 Minute : Row
3 Minute : 10 Toes To Bar
4 Minute : Echo Bike
5 Minute : 10 CTB
6 Minute : Single CrossOvers

6 sets of:

250m easy row @50% effort
250m FAST row @90-100% effort

*voit asettaa monitoriin 6 x 500m vedot, rest 0:00. Tai 12 x 250m, rest 0:00.

SCORE: total time

Sumo deadlift 6rm

Dumbbell Circuit, 4 to 5 rounds, light load, easy pace

6/side Single-arm DB bench press
12 Renegade rows, alternating
6/side Single-leg, single-arm DB clean and press
6/side Single-arm DB hammer curl and press
6/side DB box step-up
Rest as needed after each round

Kapea penkki Max3
-eli nousu kolmosen sarjoilla ”päätyyn asti”
-5-8 noususarjaa

Vipunostot maaten 3x20
-kevyt/venyttävä

Pystysoutu käsipainoilla 3x20
Facepulls 3x20
-vuorotellen

Kylkilankkunostot 3x20 / puoli

AF WEEK 39, Day 1

WEIGHTLIFTING:

A) 3 sets:
3x (1 Muscle Snatch + 1 Overhead Squat)

Use a light to moderate load. Focus on a smooth bar path and a strong overhead position.

B) E90–120sec x8:
Hang Squat Snatch Double, TnG lifts

3 sets @ 65–70%
3 sets @ 70–75%
2 sets @ 75–80%

Target: Develop power and confidence from the hang position. Stay patient in the pull and finish with speed. Add load only if both reps remain technically solid.