MONDAY

MOBILITY/SPECIFIC PREP 

S1. Couch Stretch (90 secs per side)

S2. Box Pigeon Stretch (90 secs per side) 

STRENGH 

PERFORMANCE and FITNESS 

(LINEAR WEEK 2)

Back Squats 

11-9-7-5-3-1 

Complete a set every 2 mins 

(0:00, 2:00, 4:00, 6:00, 8:00, 10:00)

Aim is to finish on 87.5-92.5% of 1RM Back Squat  

CONDITIONING 

FITNESS 

AMRAP 15

18 Wallballs 6/4

16 Dumbbell Snatch

14 Kipping Knees 2 Chest 

12 Box Step Overs 24″/20″

PERFORMANCE   

AMRAP 15

21 Wallballs 9/6

18 Dumbbell Snatch 22.5/15 

15 Toes to Bar

12 Box Jump Overs 24″/20″

MIDLINE 

2-3 Rounds 

10m Disc Drag 

10 Disc Body Saws 

10 V-Snaps 

AKL LADIES 

MOBILITY/SPECIFIC PREP 

S1. Couch Stretch (90 secs per side)

DYNAMIC WARMUP 

1 Round

5 Walkout Pushups 

10 Mobility Lunges 

15 Lying Hip Extensions 

20 Shoulder Taps 

STRENGTH 

3 Rounds 

8 Barbell Push Press 

10 Alternating KB Pendlay Rows (Use 2 KB’s)

12 KB Travelling Lunges (Use 2 KB’s)

 

CONDITIONING 

FITNESS 

AMRAP 15

16 Wallballs 6/4

14 Single Dumbbell Alternating Power Snatches 12.5/9

12 Kipping Knees 2 Chest or Lying T2B

10 Box Step Overs

MIDLINE

2 Rounds 

10 Single Leg Hip Extensions (per leg) 

10 Plate Lying Leg Raises 

10 Side Plank Rotations (per side)