2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
+
2 rounds
8 Handstand shoulder shrugs
8 Tension swings
4/side KB windmills
+
Build to workout weight for the DB Bench press
* Practise short sets of Chest-to-bars, as well as, shuttle runs between sets.
+
1-2 Rounds
250m Row
5 Chest-to-bar pull-ups
3 DB bench presses @ workout weight
5 Shuttle runs

AF WEEK 8, Day 1

WEIGHTLIFTING
Week 7 – Training Max Week

Snatch: E2MOM x5 – Snatch @88–95%

Rest as needed, then

Clean & Jerk: E2MOM x4 – Clean & Jerk @88–95%

Next week we hit 1RM in both movements

E2:00 x6, ensin 3x A, sitten 3x B:
A)
10 sumo deadlift @kb
10 alt. gorilla row @2x kb

B)
10 weighted box step up
10 seated d-db press

AF WEEK 8, Day 1

CORE:
1-2 rounds, go by feel:

1) 10 Slow and Controlled Hanging Leg Lift
2) 10 Box Pike-Up
3) 10 Plate Sit-Up

Target: feel the burn!

AF WEEK 8, Day 3

CONDITIONING:
4x4min ON-3min OFF (alternate between A&B)

A: AMRAP 4’
2 rounds: 5 Power Snatch + 10 Bar over Burpee
→ remaining time Cindy or Nate

B: AMRAP 4’
12/10cal Echo
8 single arm DB Hang C&J (4+4 total)
8 TTB

RPE 4-5 when working.
Target: 2+ rounds Cindy/Nate each interval and 2+ rounds B each interval

Rxd: 50/35kg and 22,5/15kg.
Masters: 40/30kg and 22,5/15kg
Advanced: 60/40kg and 22,5/15kg

Cindy is 5 Pull-Up + 10 Push-Up + 15 Air Squat
Nate is 2 Ring MU + 4 HSPU + 8 KBS @32/24kg

AF WEEK 8, Bonus workout, Engine

CONDITIONING
EMOM x20

1) 10-15cal Echo
2) 30-50 DU
3) 6/4cal Echo + 20 DU
4) rest

Overall RPE 4. This is a combination of Echo
and DUs. Choose a challenging, but repeatable
rep scheme and just let go!

4+4 weighted cossack squat
10 dumbbell pass through (plank position)
10 spanish squat
12 landmine twist

Engine

Engine

A) WU 3 Rounds:

• 3min Echo
• 2min Ski

B) EMOM 16 (45s on/15s Off)

1: Echo Bike
2: Double DB Hang Squat Clean Thruster
3: Lateral Burpees Over DB
4: Rest

rest 5min

C) EMOM 16 (45s On/15s Off)

1: Echo Bike
2: Devils Press
3: Box Jump w/step down
4: Rest

*DB's @45lbs

Optional Accessory

3-4 Rounds For Quality:
- 20/20m KB Mixed Front Rack OH Carry
- 20/20m Heavy KB Suitcase Carry
- 10/10 KB SideBend

3-4 Rounds @ 2 RIR

8-12/side Single-leg hip thrusts
8-12/side KB sidebends
0:30-1:00 Sorenson hold

21-15-9
HSPU (used box)
ring dips (black and red)
pushups (knees)
everything really hard after CFT this morning
9:26