MONDAY

MOBILITY AND MAINTENANCE 

S1. Wall Couch Stretch 

S2. Lacrosse Ball Hip Flexor  

PRIMER 

2 Sets Not For Time:

12 Slow Controlled Shoulder Taps 

10 Tempo KB Squats (5/Side)

8 Pausing Glute Bridges

STRENGTH

Back Squat Waves (Week 3/4) 

Set 1. 6 Reps 72% Set 2. 4 Reps 78% Set 3. 2 Reps 84%

2 mins Rest 

Set 4. 6 Reps 78% Set 5. 4 Reps 84% Set 6. 2 Reps 90%

2 mins Rest 

Set 7. 6 Reps 84% Set 8. 4 Reps 90% Set 9. 2 Reps 96%

*Move with a purpose between sets 

CONDITIONING

In Partners 1:1 

FITNESS 

*3 Rounds each*

6 Power Cleans 

9 Front Squats 

6 Burpee Bar Hops

…Directly Into:

*3 Rounds each*

6 Power Cleans 

9 Front Squats 

6 Burpee Bar Hops

…Directly Into:

*3 Rounds each*

6 Deadlifts 

6 Hang Cleans  

6 Push Press

6 Burpee Bar Hops

PERFORMANCE 

*3 Rounds each*

6 Power Snatches 40/30

9 Overhead Squats 40/30

6 Burpee Bar Hops 

…Directly Into:

*3 Rounds each*

6 Power Cleans 50/35

9 Front Squats 50/35 

6 Burpee Bar Hops  

…Directly Into:

*3 Rounds each*

6 Deadlifts 60/40 

6 Hang Cleans 60/40 

6 S2OH 60/40 

6 Burpee Bar Hops 

AKL Ladies

Mobility and Maintenance 

Couch Stretch (90 secs per side) 

Lacrosse Ball Glutes/Hip Flexor 

 

Strength 

12-10-10-8 Reps of: 

Back Squat 

KB Romanian Deadlifts 

Cal Row 

Conditioning 

20-18-16-14-12-10-8-6-4-2

Reverse DB Goblet Lunges (Single DB)

DB Push Press (Split reps between each arm)  

Every Min stop and Perform 5 KB Swings  

Midline 

2 Rounds (if time) 

10 V-Snaps 

10 Single Leg Lying Hip Extensions each side (foot on step)