WEDNESDAY

SPECIFIC PREP 

Dynamic Shoulder Warmup

STRENGH 

PERFORMANCE and FITNESS 

(LINEAR 2 WEEK 2)

Push Press 

12-10-8–6-4-2

Complete a set every 2 mins 

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

Aim is to finish on 90-95% of 1RM Push Press for 2 Reps 

CONDITIONING 

FITNESS 

With a Partner share 

Buy In. 20 Rope Walks   

50 Power Cleans 40/30 

40 Kipping Knees 2 Chest  

30 Front Squats 50/35  

20 Burpee Pull Ups 

10 Clusters 60/40 

Cash Out. 75/50 Cal Machine 

PERFORMANCE 

With a Partner share 

Buy In. 10 Rope Climbs 

50 Power Snatch 40/30 

40 T2B  

30 OH Squats 50/35  

20 Bar Muscle Ups 

10 Clusters 60/40 

Cash Out. 100/70 Cal Machine 



AKL LADIES 

STRENGTH 

3 Rounds 

15 DB Bench Press 

12 Single KB Front Rack Walking Lunges (6 per arm)

9 SDHP 

CONDITIONING 

FITNESS

CONDITIONING  

On the 3:00 x 4 Sets:

12 Wall Balls 

10 KB Swings 

8/6 Cal Airbike 

MIDLINE 

15-12-9 Reps of 

Lying T2B

Plate Sit-Ups (Knees Bent, Press at the Top)