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 1/4) 

Set 1. 6 Reps 70 %

Set 2. 4 Reps 76 %

Set 3. 2 Reps 82 %

2 mins Rest 

Set 4. 6 Reps 76 %

Set 5. 4 Reps 82 %

Set 6. 2 Reps 88 %

2 mins Rest 

Set 7. 6 Reps 82 %

Set 8. 4 Reps 88 %

Set 9. 2 Reps 94 % 

Move with a purpose between sets 

CONDITIONING 

FITNESS 

15 min AMRAP 

4 Pullups

8 HR Pushups 

1 Round of "Macho Man":

4 Pullups

8 HR Pushups 

2 Rounds of "Macho Man":

4 Pullups

8 HR Pushups 

3 Rounds of "Macho Man":

Etc…. 

1 Round of "Macho Man":

3 Power Cleans + 3 Front Squats + 3 Push Press 

PERFORMANCE 

15 min AMRAP 

5 Pullups

10 HR Pushups 

1 Round of "Macho Man":

5 Pullups

10 HR Pushups 

2 Rounds of "Macho Man":

5 Pullups

10 HR Pushups 

3 Rounds of "Macho Man":

Etc…. 

1 Round of "Macho Man":

3 Power Cleans + 3 Front Squats + 3 Push Jerks

BODY ARMOUR

2-3 Rounds 

20m Disc Drag 

15 Lying Hip Extensions 

10 Strict T2B 

AKL Ladies - 

Mobility and Maintenance 

S1. Couch Stretch (90 secs per side) 

S2. Lacrosse Ball Glutes 

Structural Strength 

3 Sets 

20 Bodyweight Travelling Lunges 

10 DB Renegade Rows 

10 KB SDHP 

20 Mountain Climbers 

Conditioning 

AMRAP 14 

1 Round of “Ladies Chief”, 

100m Run 

2 Rounds of “Ladies Chief", 

100m Run 

3 Rounds of “Ladies Chief", 

100m Run

Continue To Add (1) Round Until Cap

1 Round of "The Chief":  6 Pushups 9 Air Squats 12 KB Swings 

100m Run = end of driveway and back 

Midline 

2 Rounds (if time) 

10 V-Snaps 

10 Single Leg Lying Hip Extensions (L) (foot on step) 

10 Single Leg Lying Hip Extensions (8) (foot on step)