WEDNESDAY

SPECIFIC PREP

Lacrosse Ball Shoulder/Chest 

Band Assisted Lats 

BODYWEIGHT STRENGTH/SKILLS

AMRAP 9

FITNESS 

30 Singles Or 10 Double Under Attempts

PERFORMANCE 

20 Double Under’s, 1 Strict Pullup’s 

20 Double Under’s, 2 Strict Pullup’s 

20 Double Under’s, 3 Strict Pullup’s 

20 Double Under’s, 4 Strict Pullup’s etc…   



CONDITIONING

5 Rounds

FITNESS

200m Run

15 HR Pushups 

12 Kettlebell Swings (24/20)

9 Kipping Knees 2 Chest

PERFORMANCE

200m Run

18 HR Pushups 

15 Kettlebell Swings (24/20)

9 T2B 



AKL LADIES 

MOBILITY

SPECIFIC PREP

T-Spine Foam Roller 

Lacrosse Ball T-Spine 

Mobility Lunges 

 

STRENGTH

3 Rounds 

8 Strict Pull-ups or Ring Rows 

8 Seated DB Shoulder Press 

CONDITIONING

3 Rounds:

1 Minute Wallball’s 

1 Minute Alternating Dumbbell Snatches 

1 Minute Box Jumps or Step-Ups 

1 Minute Calorie Air Bike 

1 Minute Rest

MIDLINE

1-2 Rounds 

1 min Plank 

:30 sec Side Plank (L) 

:30 sec Side Plank (R)