WEDNESDAY Mar 17 Written By David Koni SPECIFIC PREP Lacrosse Ball Shoulder/Chest Band Assisted Lats STRENGTH PERFORMANCE and FITNESSPush Press 5-5-3-3-3Ascend weight each round finishing on 100-120% of 1RM Strict Press CONDITIONING 17 min AMRAP (Partners 1:1) FITNESS T1. 4 Pullups 8 L-Sit DB Press 12 Air Squats T2. 10 Deadlift 8 Hang Power Cleans 6 Push Jerks PERFORMANCET1. 4 C2B Pullups 8 HSPU 12 Air Squats T2. 10 Deadlift 8 Hang Power Cleans 6 Push Jerks Barbell 55/37.5Partner A completes T1. Partner B completes T1. Partner A completes T2. Partner B completes T2. AKL LADIES MOBILITYSPECIFIC PREP Disc Shoulders Dynamic Stretch STRENGTH 3 Sets 6-10 Banded Pull-ups 10-15 Pushups to Target Work with a Partner 1:1 CONDITIONING PERFORMANCE and FITNESS 4 Rounds:1:00 – Max Calorie Row 1:00 – Max DB Hang Snatch (Alternating)1:00 – Max Burpee Box Jumps or Step-Ups 1:00 – Rest Everyone’s workout starts on the Rower MIDLINE2 Rounds 12 Lying Hip Extensions 10 V-Snaps 8m Disc Drag or Knee Tucks David Koni
WEDNESDAY Mar 17 Written By David Koni SPECIFIC PREP Lacrosse Ball Shoulder/Chest Band Assisted Lats STRENGTH PERFORMANCE and FITNESSPush Press 5-5-3-3-3Ascend weight each round finishing on 100-120% of 1RM Strict Press CONDITIONING 17 min AMRAP (Partners 1:1) FITNESS T1. 4 Pullups 8 L-Sit DB Press 12 Air Squats T2. 10 Deadlift 8 Hang Power Cleans 6 Push Jerks PERFORMANCET1. 4 C2B Pullups 8 HSPU 12 Air Squats T2. 10 Deadlift 8 Hang Power Cleans 6 Push Jerks Barbell 55/37.5Partner A completes T1. Partner B completes T1. Partner A completes T2. Partner B completes T2. AKL LADIES MOBILITYSPECIFIC PREP Disc Shoulders Dynamic Stretch STRENGTH 3 Sets 6-10 Banded Pull-ups 10-15 Pushups to Target Work with a Partner 1:1 CONDITIONING PERFORMANCE and FITNESS 4 Rounds:1:00 – Max Calorie Row 1:00 – Max DB Hang Snatch (Alternating)1:00 – Max Burpee Box Jumps or Step-Ups 1:00 – Rest Everyone’s workout starts on the Rower MIDLINE2 Rounds 12 Lying Hip Extensions 10 V-Snaps 8m Disc Drag or Knee Tucks David Koni
