MONDAY May 24 Written By David Koni ** DELOAD WEEK **MOBILITY/SPECIFIC PREP S1. Broomstick Complex S2. Structural Balance CONDITIONING FITNESS 3 Rounds 90s AMRAP 12/9 Cal Assault Bike Amrap in remaining time Power CleanRest 90 secs 3 Rounds 90s AMRAP 16/12 Cal Row Amrap in remaining time Push Press Rest 90 secs PERFORMANCE 3 Rounds 90s AMRAP 15/12 Cal Assault Bike Amrap in remaining time Power Snatch Rest 90 secs 3 Rounds 90s AMRAP 20/15 Cal Row Amrap in remaining time Push Jerk Rest 90 secs Barbell 42.5/30 BODY ARMOUR 3 Giant Sets10-15 HR Pushups 10 Barbell Romanian Deadlifts25 AbMat Sit-upsRest 2 Minutes Between Sets.AKL LADIES STRENGTH 3 Rounds 15-13-11-9 Barbell Back Squats 5-4-3-2 Banded Strict Pull-Ups CONDITIONING EMOM 15Min 1. 15/12 Wall Balls Min 2. 15/12 KB Swings Min 3. 8 Ring Rows + 8 Pushups Min 4. 15/12 Cal Row Min 5. Rest MIDLINE 2 Rounds 20 Ab MAt Situps 15 Lying T2B 10 Plank Get-Ups David Koni
MONDAY May 24 Written By David Koni ** DELOAD WEEK **MOBILITY/SPECIFIC PREP S1. Broomstick Complex S2. Structural Balance CONDITIONING FITNESS 3 Rounds 90s AMRAP 12/9 Cal Assault Bike Amrap in remaining time Power CleanRest 90 secs 3 Rounds 90s AMRAP 16/12 Cal Row Amrap in remaining time Push Press Rest 90 secs PERFORMANCE 3 Rounds 90s AMRAP 15/12 Cal Assault Bike Amrap in remaining time Power Snatch Rest 90 secs 3 Rounds 90s AMRAP 20/15 Cal Row Amrap in remaining time Push Jerk Rest 90 secs Barbell 42.5/30 BODY ARMOUR 3 Giant Sets10-15 HR Pushups 10 Barbell Romanian Deadlifts25 AbMat Sit-upsRest 2 Minutes Between Sets.AKL LADIES STRENGTH 3 Rounds 15-13-11-9 Barbell Back Squats 5-4-3-2 Banded Strict Pull-Ups CONDITIONING EMOM 15Min 1. 15/12 Wall Balls Min 2. 15/12 KB Swings Min 3. 8 Ring Rows + 8 Pushups Min 4. 15/12 Cal Row Min 5. Rest MIDLINE 2 Rounds 20 Ab MAt Situps 15 Lying T2B 10 Plank Get-Ups David Koni
