MONDAY

MOBILITY/SPECIFIC PREP 

Couch Stretch

Dynamic Warmup 

STRENGH 

PERFORMANCE and FITNESS 

(LINEAR WEEK 1)

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 85-90% of 1RM Back Squat  

CONDITIONING 

FITNESS 

AMRAP 16 

10 Power Cleans

10 Lateral Barbell Burpees

10 Front Squats  

10 Box Step Overs 

10 Pushups  

PERFORMANCE   

AMRAP 16 

16 Power Snatches 40/30 

16 Lateral Barbell Burpees

16 Front Squats 40/30 

16 Box Jumps Overs 

16 Hang Power Cleans 40/30 

BODY ARMOUR 

12-10-8 

V-Snaps 

Plank Get-Ups 

AKL LADIES 

STRUCTURAL BALANCE 

Broomstick Complex 

1 Round

5 Pass Throughs 

5 Good Mornings 

5 OH Squats (1 sec pause in the pocket) 

5 Single Leg Deadlifts (R)

5 Single Leg Deadlifts (L)

STRENGTH 

3 Rounds 

8 Barbell Push Press 

10 KB Box Step-Ups (Use 2 KB’s)

8 KB Romanian Deadlifts (Use 2 KB’s)

 

CONDITIONING 

AMRAP 14  

10 Wall Balls 

12 Alternating DB Snatch  

10/8 Cal Machine 

12 Single Arm DB Press (6 per arm) 

MIDLINE

2 Rounds 

10 Single Leg Hip Extensions (per leg) 

10 Plate Lying Leg Raises 

10 Side Plank Rotations (per side)