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

4 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 –

4 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.

3-4 rounds @ steady pace

6 Windmills e/side
1:00 Assault bike
6/side DB bird dog rows
1:00 Assault bike

3-4 rounds @ steady pace

6 e/side DB Lateral lunges
1:00 Row
6 Jefferson curls – KB or empty barbell
1:00 Row

AF WEEK 7, Day 3

CONDITIONING:
3x with 3min rest between

6 Burpee Box over
3 Bar Muscle-Up
6 Burpee Box over
6 C2B
6 Burpee Box over
9 Pull-Up

3min rest
Overall RPE 4. Target: unbroken sets. Scale the movements and rep scheme if needed. All three rounds within 10sec. Fast, but sustainable pace with the burpee box overs. Advanced athletes can use a rep scheme of 4-8-12 or 5-10-5.
Scaling: Bar MU→ Jumping Bar MU. C2B→ Pull-Up. Pull-Up→ Jumping Pull-Up

Barbell Cycling Skill

3 Sets @ increase load each set (start w/ empty barbell)

3 Clean pulls
3 Hang muscle cleans
3 Hang power cleans
3 Power cleans

AF WEEK 7, Day 2

STRENGTH:
(Upper body) 2-3 rounds, go by feel:

1) 8 DB Bench Press
2) 8+8 DB Row

RIR 2

AF WEEK 7, Day 2

CONDITIONING:
3 RFT:

10 DB Hang Snatch (5+5)

5 Shuttle Run (5m back and forth is 1 shuttle run, total of 50m)

RPE 4. This is a sprint! Unbroken snatches with speedy runs.
Rxd: 22,5/15kg. Masters: 17,5/12,5kg

AF WEEK 7, Day 2

CONDITIONING:
For time:

30/24cal Row
3 rounds of Macho Man load 1
30/24cal Row
2 rounds of Macho Man load 2
30/24cal Row
1 round of Macho Man load 3

RPE 5, all out. Target: sub 10, Time Cap 14 Hard, but sustainable row. Unbroken FS + J, with a short break between rounds. Lighter loads with touch and go cleans.

Rxd: 1) 60/40kg 2) 70/50kg 3) 80/55kg Masters: 1) 50/35kg 2) 60/40kg) 3) 70/50kg
One round of Macho Man os 3 power clean + 3 front squat + 3 jerk
Scaling: decrease loading.

Alternate B1 / B2

B1. Strict press, rest 1:00-1:30 before B2
Build to a heavy set of 5 (H5) @ RPE 8/2 RIR (80-84%)
+
2-3 x 5 @ 85-90%H5

B2. Strict pull-up, rest 2:00 before B1
Build to a heavy set of 5 (H5) @ RPE 8/2 RIR (80-84%)
+
2-3 x 5 @ 85-90%H5

shoulder & Th mobility

band resisted book opener 3x8/8

Superset, 4x 3/3 KB armbar
5/5 quadruped Th rotations

side plank rotations 3x8/8

alternating downward dog 3x6/6

unilateral KB OH hold TABATA