MONDAY Feb 22 Written By David Koni MOBILITYSPECIFIC PREPDynamic Stretch STRENGTH FITNESS Strict Press 5-5-5-5-5 PERFORMANCEStrict Press 3 x 6 @ 77% 2 x 4 @ 80% 1 x 2 @ 90% CONDITIONING FITNESS 20 Power Cleans20 Lateral Barbell Burpees20 Front Squats 20 Lateral Barbell Burpees 20 Squat Cleans PERFORMANCE 20 Power Snatches 20 Lateral Barbell Burpees20 Overhead Squats 20 Lateral Barbell Burpees 20 Squat Snatches KILOS 45/30 MIDLINE 1 Round20 Disc Inchworms 20 Disc Body Saws 20 V-Snaps 20 Cross Crawlers AKL LADIES MOBILITYSPECIFIC PREP1 Round10 Alternating Mobility Lunges 10 Alternating Cossack Squats 10 Pausing Glute Bridges STRENGTHDB Box Step-Ups 12-10-8 Ring Rows 8-10-12 CONDITIONINGAMRAP 1412/9 Cal Row 10 KB Swings 12 Kipping Knees 2 Chest 12/9 Cal Row 10 KB Swings 9 HR Pushups12/9 Cal Row 10 KB Swings 6 Banded Pullups MIDLINE2-3 Rounds 10m Disc Drag scale to 10 Knee Tucks 20 Lying Hip Extensions 10 V-Snaps David Koni
MONDAY Feb 22 Written By David Koni MOBILITYSPECIFIC PREPDynamic Stretch STRENGTH FITNESS Strict Press 5-5-5-5-5 PERFORMANCEStrict Press 3 x 6 @ 77% 2 x 4 @ 80% 1 x 2 @ 90% CONDITIONING FITNESS 20 Power Cleans20 Lateral Barbell Burpees20 Front Squats 20 Lateral Barbell Burpees 20 Squat Cleans PERFORMANCE 20 Power Snatches 20 Lateral Barbell Burpees20 Overhead Squats 20 Lateral Barbell Burpees 20 Squat Snatches KILOS 45/30 MIDLINE 1 Round20 Disc Inchworms 20 Disc Body Saws 20 V-Snaps 20 Cross Crawlers AKL LADIES MOBILITYSPECIFIC PREP1 Round10 Alternating Mobility Lunges 10 Alternating Cossack Squats 10 Pausing Glute Bridges STRENGTHDB Box Step-Ups 12-10-8 Ring Rows 8-10-12 CONDITIONINGAMRAP 1412/9 Cal Row 10 KB Swings 12 Kipping Knees 2 Chest 12/9 Cal Row 10 KB Swings 9 HR Pushups12/9 Cal Row 10 KB Swings 6 Banded Pullups MIDLINE2-3 Rounds 10m Disc Drag scale to 10 Knee Tucks 20 Lying Hip Extensions 10 V-Snaps David Koni
