MONDAY

MOBILITY/SPECIFIC PREP 

S1. Lacrosse Ball/Hip Flexor 

S2. Dynamic Stretch 

BACK SQUAT WAVES 

Wave #3:

8 Back Squats 65 %

6 Back Squats 75 %

4 Back Squats 85 % 

Wave #1:

8 Back Squats 60 %

6 Back Squats 70 %

4 Back Squats 80 %

Wave #2:

8 Back Squats 62.5 %

6 Back Squats 72.5 %

4 Back Squats 82.5 % 

Rest up to 60 secs Between Sets and 2 mins Between Waves. 

Increase Loads Slightly With Each Wave.

CONDITIONING  

PERFORMANCE and FITNESS

AMRAP 17

30 Double-Unders, 300/200m Row

30 Double-Unders, 4 Rounds of “The Chief”

1 Round of “The Chief”:

3 Power Cleans 60/30 

6 Push-Ups

9 Air Squats

AKL LADIES 

MOBILITY/SPECIFIC PREP 

S1. Banded Hip Flexor Stretch 

S2. Dynamic Stretch 

BACK SQUAT

On the 2:00 x 4

Back Squats

On the 0:00… 10 Back Squats + 10 Pushups 

On the 2:00… 7 Back Squats + 7 KB Tempo Romanian Deadlifts 

On the 4:00… 10 Back Squats + 10 Pushups 

On the 6:00… 7 Back Squats + 7 KB Tempo Romanian Deadlifts

Maintain last weeks weights that you completed for 9 and 6 reps 

CONDITIONING 

AMRAP 12

8/6 Cal Machine 

8 Single Arm DB Push Press 

8 DB Hang Snatch  

8 Box Jumps 

Both DB Single Arm Press and DB Hang Snatch 4 reps on the right then 4 reps on the left not alternating

MIDLINE 

2 Rounds 

10 Plank Get-Ups 

10 Side Plank Rotations (L)

10 Side Plank Rotations (R)