WEDNESDAY

MOBILITY AND MAINTENANCE 

S1. Dynamic Stretch 

S2. Broomstick Complex  

SKILL CONDITIONING 

Alternating On the Minute x 10 (5 Rounds):

FITNESS 

Min 1 – 10 Pistol Progressions (5 per leg) 

Min 2 – 5-10 Kipping HSPU 

PERFORMANCE  

Min 1 – 10 Alternating Pistol Squats 

Min 2 – 10m HS Walk 

CONDITIONING 

EMOM 20 

FITNESS

Min 1. 15 Box Step-Ups  

Min 2. 4 Rope Walks  

Min 3. 5 Heavy Challenging Deadlifts  

Min 4 and Min 5. Row 300/200m 

PERFORMANCE

Min 1. 15 Box Jumps 

Min 2. 2 Rope Climbs 

Min 3. 3 Deadlifts 130/90kg 

Min 4 and Min 5. Row 400/300m 

AKL Ladies 

Mobility and Maintenance

S1. Roller Lats and T-Spine

S2. Band Assisted Hip Flexor 

Strength

EMOM 9 

Min 1. 20m Sled Push 

Min 2. 10 Ring Rows 

Min 3. 10 DB Box Stepups

 

Conditioning

For Time:

200m Run + 20 Single Arm DB Push Press (10 per arm)

12/9 Cal Airbike + 12 HR Pushups 

10 Burpees 

200m Run + 20 DB Snatch  

10 Burpees 

12/9 Cal Airbike + 12 HR Pushups 

200m Run + 20 Single Arm DB Push Press (10 per arm)