WEDNESDAY Aug 4 Written By David Koni MOBILITY/SPECIFIC PREP Lacrosse Ball Full Body CONDITIONING PERFORMANCE 3 Rounds:18 DB Hang Clean and Jerk 12 Wall Balls 6 Single DB Devils Press 3 Rounds:18 DB Hang Clean and Jerk12 Wall Balls 6 Single DB Devils Press Directly Into…800m Run Directly Into…MIDLINE Not For Time18-15-12GHD Sit-upsAfter Each Set: 2 Turkish Get-Ups (1/Arm)AKL Ladies - Mobility and MaintenanceS1. Lacrosse Ball Hip Flexor S2. Banded Good Mornings Strength3 Rounds S1. 10 Barbell Back Squats S2. 10 Ring Rows S3. 12m Disc Drag or 12 Knee Tucks Conditioning 3 Rounds: 10 KB Swings, 10 Single DB Lunges, 10 Single DB Push Press (5 per arm)200m Run 3 Rounds: 10 KB Swings, 10 Single DB Lunges, 10 Single DB Push Press (5 per arm)200m Run 3 Rounds: 10 KB Swings, 10 Single DB Lunges, 10 Single DB Push Press (5 per arm)200m Run Midline Weighted Planks 2 Rounds 1 min 5-10kg on T-spine not Lumbar David Koni
WEDNESDAY Aug 4 Written By David Koni MOBILITY/SPECIFIC PREP Lacrosse Ball Full Body CONDITIONING PERFORMANCE 3 Rounds:18 DB Hang Clean and Jerk 12 Wall Balls 6 Single DB Devils Press 3 Rounds:18 DB Hang Clean and Jerk12 Wall Balls 6 Single DB Devils Press Directly Into…800m Run Directly Into…MIDLINE Not For Time18-15-12GHD Sit-upsAfter Each Set: 2 Turkish Get-Ups (1/Arm)AKL Ladies - Mobility and MaintenanceS1. Lacrosse Ball Hip Flexor S2. Banded Good Mornings Strength3 Rounds S1. 10 Barbell Back Squats S2. 10 Ring Rows S3. 12m Disc Drag or 12 Knee Tucks Conditioning 3 Rounds: 10 KB Swings, 10 Single DB Lunges, 10 Single DB Push Press (5 per arm)200m Run 3 Rounds: 10 KB Swings, 10 Single DB Lunges, 10 Single DB Push Press (5 per arm)200m Run 3 Rounds: 10 KB Swings, 10 Single DB Lunges, 10 Single DB Push Press (5 per arm)200m Run Midline Weighted Planks 2 Rounds 1 min 5-10kg on T-spine not Lumbar David Koni
