WEDNESDAY Jun 9 Written By David Koni SPECIFIC PREP S1. Band Assisted Lats S2. Lacrosse Ball Chest S3. Dynamic Stretch STRENGTH (In Partners 1:1) FITNESS4 Rounds Max Reps Pushups 8 Barbell Pendlay Rows PERFORMANCE 4 Rounds Max Reps Deficit Pushups 8 Barbell Pendlay Rows CONDITIONING FITNESS AMRAP 1560 Single-Under’s9 Hang Power Cleans 60 Single-Under’s9 Banded Pull-ups 60 Single-Under’s9 Burpee Bar Hops PERFORMANCE AMRAP 1530 Double-Under’s12 Hang Power Cleans 30 Double-Under’s12 Pull-ups 30 Double-Under’s12 Burpee Bar Hops Barbell. 60/40 AKL LADIES STRENGTH 3 Rounds 5 Banded Strict Pullups 8 Barbell Deadlifts 20 Toe Taps after each Set Rest 1 min CONDITIONING Buy In. 300/200m Row 3 Rounds 16/14 DB Hang Clean and Jerks 16/14 AB Mat Situps Straight into 3 Rounds 16/14 Wall Balls 16/14 DB Snatch Cash Out. 300/200m Row MIDLINE 1 Round1 min Weighted Plank 15 Side Plank Rotations (L)15 Side Plank Rotations (R)15 Plank Get-Ups David Koni
WEDNESDAY Jun 9 Written By David Koni SPECIFIC PREP S1. Band Assisted Lats S2. Lacrosse Ball Chest S3. Dynamic Stretch STRENGTH (In Partners 1:1) FITNESS4 Rounds Max Reps Pushups 8 Barbell Pendlay Rows PERFORMANCE 4 Rounds Max Reps Deficit Pushups 8 Barbell Pendlay Rows CONDITIONING FITNESS AMRAP 1560 Single-Under’s9 Hang Power Cleans 60 Single-Under’s9 Banded Pull-ups 60 Single-Under’s9 Burpee Bar Hops PERFORMANCE AMRAP 1530 Double-Under’s12 Hang Power Cleans 30 Double-Under’s12 Pull-ups 30 Double-Under’s12 Burpee Bar Hops Barbell. 60/40 AKL LADIES STRENGTH 3 Rounds 5 Banded Strict Pullups 8 Barbell Deadlifts 20 Toe Taps after each Set Rest 1 min CONDITIONING Buy In. 300/200m Row 3 Rounds 16/14 DB Hang Clean and Jerks 16/14 AB Mat Situps Straight into 3 Rounds 16/14 Wall Balls 16/14 DB Snatch Cash Out. 300/200m Row MIDLINE 1 Round1 min Weighted Plank 15 Side Plank Rotations (L)15 Side Plank Rotations (R)15 Plank Get-Ups David Koni
