Front squat
- 6 x 2 @80%

EMOM 12 or 15

1) Handstand push-ups*
2) Rope climbs
3) SkiErg @ very easy pace

• You can choose the variation you want to work on: wall-facing, strict, deficit or regular kipping Intent. Work on your movement capacity for HSPU and RC. Aim for as many reps as you can on each minute. The SkiErg in the 3rd minute helps develop your upper body recovery capacity (this should be easy enough a pace that you feel like you’re recovering).

Movement options.
HSPU → Hand-release push-ups
Rope climb → Rope climb pulls from the floor → Practice foot lock

2 Rounds
10/side Xiao Pengs
3 Scapular swimmers (prone position)
10 Banded good mornings
5 Table top raises
+
Muscle up prep – 2 Rounds
5 Back support slide throughs
5 Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a straddle v-up snap (or Straight leg v-up snap)
+
Build to workout weight for sandbag (SB) cleans and squats
* Practise few small sets of ring muscle ups, HSPUs and chest-to-bar pull ups between sets
+
@ workout weight
3 Sandbag (SB) cleans
3 Ring muscle ups
6 SB squats
6 Handstand push ups
12 GHD sit-ups
6 Chest-to-bar pull ups

AF WEEK 7, Day 3

CONDITIONING:
2min ON-2min OFF x4 (A+B+C+D)

A: 90 DU + remaining time max rep HSPU
B: 90 DU + remaining time max rep TTB
C: 90 DU + remaining time max rep Push-Up
D: 90 DU + remaining time max rep GHD Sit-Up or Sit-Up

RPE 5 when working. Target: DU done sub 75sec.
Scaling: 90 DU→ 60. HSPU→ Wall Walk

Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
10/side Xiao Pengs
0:20 hang from a bar w/ ribs locked down
3 Scapular swimmers (prone position)
5 Scapular pull-ups
+
2 Rounds
8 Tension swings
5/way Scapular rolls
8 Handstand shrugs
10 Goblet squats
25 Speed rope skips
+
Build up to workout weight for DB thrusters
* Few short sets of double-unders and chest-to-bar pull-ups between weights
+
@ Once through
600m Bike Erg
15/12 (cal) Row
12/8 (cal) Air bike
– Rest 0:30 –
20 Double-unders
4 DB Thrusters
6 Chest-to-bar pull-ups

AF WEEK 7, Day 3

ACCESSORY:
3 rounds for Quality, rest as needed between movements.

1) 30-45sec D-Ball/Sandbag Hug
2) Max Hold L-Sit (parallettes, KB Handles)

Scaling: D-Ball/Sandbag→ Dual KB Front Rack Hold

Alternate B1/B2

B1. Incline bench press – 4 x 8-12 @ RPE 8 (2 RIR), rest 1:00 before B2

B2. Strict ring pull up – 4 x 8-12 @ RPE 8 (2 RIR), rest 2:00 before B1

AF WEEK 7, Day 3

FINISHER:
2 Superset

1) 15 Ring Biceps Curl
2) 15 Ring French Press

Go for the burn!

2 Rounds
10 Good mornings
10 Glute bridges
10 Scapular push-ups
10 Banded pull-aparts
+
Barbell warm-up – 2 Rounds @ empty barbell
3-5 Deadlifts
3-5 Hang muscle cleans
3-5 Strict presses
3-5 Hang power cleans
3-5 push presses/push jerks (round 1/2)
3-5 Hang muscle snatches
3-5 power snatches
+
Build to workout weight for Power snatches and power clean and jerks
* Practice sets of bar-facing burpees between sets
+
@ workout weight
3-2-1 Power snatches
3 Bar-facing burpees
– Rest 0:30 –
3-2-1 Power clean and jerks
3 Bar-facing burpees

5 Rounds, each for time

9 Power snatches @ 43/30kg (95/65lbs)
12 Bar-facing burpees

– Go every 2:00 –

– Rest 5:00 before part B –

5 Rounds, each for time
9 Power clean and jerks @ 43/30kg (95/65lbs)
12 Bar-facing burpees

– Go every 2:00 –

Intent. Your goal today is to move fast. Ideally we’re looking to keep all work unbroken with quick transitions to explore how fast we can go (without the wheels coming off). Make sure the movement options support this ( = don’t make it so hard that the work becomes a grind).
Weight options. 35/25kg (75/55lbs), 43/30kg (95/65lbs), 52.5/35kg (115/75lbs), 61/43kg (135/95lbs), the intent is to move fast and go unbroken on the bar.