AF WEEK 44, Day 1

STRENGTH
2-3 rounds, go by feel and rest as needed between sets:

1) 6-8 DB Bench Press
2) 8+8 Gorilla Row

RIR 2

30s on /10s off x3

Deadbug
Crunches
Bicycle +L
Bicycle +R
Plank hold

5-5-3-3-1-1-1
Bench press

AF WEEK 44, Bonus workout, Engine

CONDITIONING
E2MOM x10

90 sec @ steady aerobic pace (75–80%
effort)
30 sec @ hard push (90% effort)

Target: Keep your watts or RPMs consistent
across rounds. Legs should burn a bit, but
breathing should stay controlled.

For time::
20/16cal AB
15 C2B
20/16cal AB
12 Burpee Ring Pull-ups
20/16cal AB
15 C2B
20/16cal AB

Warm up, 9min:

:30 sec machine
3+3 spider
3+3 90* hip rotation
6 glute bridge
6 scap push up
3 push up to down dog

:40sec on/ :20sec off x 4 rds:

1: machine
2: 10 kb swing + max reps goblet squat
3: sit ups or shoulder taps
4: 10 ring row + max reps push ups
5: 10 air squats + max reps burpee
6: 10 alt.leg raise at plank + max plank hold
7: 10 jumping jacks+ max reps inchworm

E3:00 x4:
350m bike erg
12 kb swing

E2:30 x 6:
6-6-6-5-5-5 deadlift
after every set, do 6 narrow goblet squat

Front Squats
5x3 reps

EMOM 20 (Gymnastics capacity)

1) Strict toes-to-bars
2) Kipping toes-to-bars
3) Wall-facing handstand push-ups
4) Kipping handstand push-ups
5) Rest

Intent. We are progressing from last week by having strict and kipping movements on back-to-back minutes. One (1) unbroken set on each minute to accumulate as many strict and kipping repetitions as you can. Aim to not go to failure on the sets, until at least the final round.
Movement options.
Toes-to-bar (strict/kip) → Toes-to-target height (e.g. ¾ way up, ½ way up, ¼ way up) → Knees-to-chest → Hanging knee raises → V-ups
HSPU (wall-facing) → Strict HSPU (facing away from the wall) → Standing HSPU variation of choice
HSPUs (kip) → Reduce ROM (ab-mat(s)) → Push-ups