MONDAY

MOBILITY

S1. Band Assisted Tricep (90 secs per side) 

SPECIFIC PREP 

1 Round 

10 Mobility Lunges 

10 Alternating Cossack Squats 

10 Plank Get-Ups 

10 Prisoner Squats (pause 2 secs in pocket) 

STRENGTH 

Front Squat 

3-3-3-3-3

Complete 3-4 warmup sets with 5 working sets being the goal, weight should be ascending each set with weight jumps between 5-10kg. Finishing on a Heavy set of 3 reps. 

CONDITIONING   

PERFORMANCE 

AMRAP 13

8 Lateral Barbell Burpees, 1 Round of “Macho Man”

8 Lateral Barbell Burpees, 2 Rounds of “Macho Man”

8 Lateral Barbell Burpees, 3 Rounds of “Macho Man”

8 Lateral Barbell Burpees, 4 Rounds of “Macho Man”

8 Lateral Barbell Burpees, 5 Rounds of “Macho Man”

Etc… [Continue Adding 1 Round of Macho Man]

“Macho Man”

3 Power Cleans

3 Front Squats

3 Push Jerks

Barbell 60/40 

FITNESS

5 Burpees on the spot instead of 8 lateral  

Barbell. 40/25 

 

AKL LADIES 

MOBILITY/SPECIFIC PREP 

S1. Lacrosse Ball Glutes/Hips 

S2. Dynamic Stretch 

STRENGTH 

14-12-10-8 

DB Deadlifts 

DB Travelling Lunges 

Lying Hip Extensions 

CONDITIONING 

5 Rounds 

15/10 Cal Row 

10 DB Snatch (Alternating)

5/3 Burpees

10 Wall Balls  

5/3 Burpees 

MIDLINE 

2 Crawlers + 2 Shoulder Taps 

4 Crawlers + 4 Shoulder Taps 

6 Crawlers + 6 Shoulder Taps 

8 Crawlers + 8 Shoulder Taps 

Etc…  

Finish on 14 and 14