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)
+
1-2 Rounds
30 Speed rope skips
10 Reverse lunges, alt
8 Scapular push-ups
5 Scapular pull-ups
+
2-3 rounds
10m Walking lunge
8 Handstand shoulder shrugs
Kipping Toes-to-Bar complex
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
Build to workout weight for DB snatches and lunges
* Practise few short sets of toes-to-bars, HSPUs and DUs between weights
+
@ workout weight
200m Run
4 DB snatches, alt
6 Toes-to-bars
8m DB Walking lunge
8/6 (cal) BikeErg
4 Handstand push-ups
20 Double-unders

For time

• 4 rope climbs to 15 feet
• 40 GHD sit-ups
• 100-meter dumbbell farmers carry

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Tempo Shoulder Press, each reps 2-3 seconds hold Over head Position

6-6-4-4-3-3-3-3

Go every 2:30

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

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)
+
EMOM 6 (0:45 work / 0:15 transition) @ workout pace
1) Row
2) Run
3) Air bike

12min:

10 kb swing
5 kb goblet squat
10 sit up/ standing knee raise
5 burpee over kb
10 cal machine

2 Rounds
5 Inchworms
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Scapular push-ups
+
2 Rounds
5 Scapular pull-ups
5 Tension swings (sponge/block between feet)
10 Slow tempo air squats
+
Optional – Bar muscle-up drills – 1-2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps
+
Build to workout weight for thruster and sled push
* Practise few short sets of bar muscle-ups between weights
+
@ workout weight
200m Row
1-3 Bar muscle-ups
4 Thrusters

A) AMRAP8
1000m bike erg
20 alternating DB snatches
10 box jump overs

--

Rest 2:00

--

B) AMRAP8
500m row
3 wallwalks
20 wallballs

non contact muscle snatch + power snatch 8x1 @ rpe 6

8'EMOM
4 deadlift + 3 power clean + 2 thruster + 1 push press

AF WEEK 14, Day 2

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

A: 12/9cal Echo + 9 C2B or Pull-Up + 6 Box over Jump @ 75/60cm

B: 12/9cal Ski + 9 TTB + 6 Burpee to Target (TTB bar)

Target: 2+ rounds each interval Overall RPE 5. Hit these intervals hard!