MOBILITY AND MAINTENANCE
Full Body Dynamic Warmup
BARBELL CYCLING
PERFORMANCE
With a Partner alternating on the minute
Minute 1 – 7 Hang Squat Cleans + 1 Push Jerk
Minute 2 – 6 Hang Squat Cleans + 2 Push Jerks
Minute 3 – 5 Hang Squat Cleans + 3 Push Jerks
Minute 4 – 4 Hang Squat Cleans + 4 Push Jerks
Minute 5 – 3 Hang Squat Cleans + 5 Push Jerks
Minute 6 – 2 Hang Squat Cleans + 6 Push Jerks
Minute 7 – 1 Hang Squat Clean + 7 Push Jerks
FITNESS
Scale to Font Squats and Push Press
CONDITIONING
PERFORMANCE and FITNESS
20-18-16-14-12-10-8-6-4-2
Front Rack Lunges 40/30
DB Hang Clean and Press 22.5/15
*Every Min Perform 3 Burpees*
AKL Ladies
Mobility and Maintenance
Foam Roller T-Spine
Mobility Lunges
Broomstick Complex:
Good mornings
Pass Throughs
Oh Squats
Strength
12-10-10-8
BB Deadlifts
Increase weight each round
5-4-3-2
Band Assisted Pull Ups or Ring Rows
Conditioning
3 Rounds - 40:20 Tabata
M1: Ski Erg
M2: KB Swings
M3: Box Step Ups
M4: 10m Shuttle Runs - tap the cone at each end
Midline
On the Minute x 6 (2 Rounds)
Minute 1 - Ab Mat Sit-ups
Minute 2 - Plank
Minute 3 - Rest
Not for score. Practice quality reps in each time domain.
