MONDAY

MOBILITY/SPECIFIC PREP 

S1. Lat Stretch (90 secs per side)

S2. Dynamic Primer  

BODYWEIGHT STRENGTH/SKILLS 

PERFORMANCE and FITNESS 

AMRAP 8 

20 Double Under’s 1 Strict Pull-Ups 

20 Double Under’s 2 Strict Pull-Ups 

20 Double Under’s 3 Strict Pull-Ups etc…. 

CONDITIONING 

FITNESS 

On the 4:00 x 5 Rounds:

20/15 Cal Row 

1 Round of “DT”

1 Round of “DT”:

9 Deadlifts

7 Hang Power Cleans

5 Push Press

PERFORMANCE 

On the 4:00 x 5 Rounds:

25/18 Cal Row 

1 Round of “DT”

1 Round of “DT”:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

AKL LADIES 

STRENGTH 

3 Rounds 

15 Barbell Back Squats 

12 Alternating KB Pendlay Rows  

9 Pushups 

CONDITIONING 

On the 4:00 x 4 Rounds:

16/14/12 Cal Row 

1 Round of

12 Barbell Deadlifts

10 DB Hang Snatch 

8 DB Push Press (4 per arm)  

MIDLINE 

12-9-6 Reps of 

Plate Situps 

Plate Lying Leg Raises