MONDAY

MOBILITY

S1. Lacrosse Ball Chest/Shoulder 

SPECIFIC PREP 

2 Rounds 

5 Half Kneeling Single Arm Strict Press 

5 Single Arm Bent Over Row 

10 Slow Shoulder Taps + 5 Plank Get-Ups 

STRENGTH 

Strict Press

4-2-4-2-4-2

Rest as needed between sets.

Example. 40/50 42.5/52.5 45/55 47.5/55

Try to build on last weeks effort 

CONDITIONING  

FITNESS

For Time:

3 Rounds of “Sit-up Cindy”

12 Hang Clean and Press  

3 Rounds of “Sit-up Cindy”

9 Hang Clean and Press 

3 Rounds of “Sit-up Cindy”

6 Hang Clean and Press 

PERFORMANCE 

For Time:

3 Rounds of “Sit-up Cindy”

12 Clean and Jerks 50/35 

3 Rounds of “Sit-up Cindy”

9 Clean and Jerks 55/37.5 

3 Rounds of “Sit-up Cindy”

6 Clean and Jerks 60/40 

MIDLINE

15-12-9

Disc Body Saws

V-Snaps



AKL LADIES 

MOBILITY/SPECIFIC PREP 

S1. Lacrosse Ball Shoulders/Chest 

S2. Dynamic Stretch 

STRENGTH

3 Rounds 

5 Barbell Push Press 

10 Ring Rows  

20 Crawlers 

CONDITIONING 

For Time:

2 Rounds of “X”

15 KB Goblet Squats 

2 Rounds of “X”

12 KB Goblet Squats 

2 Rounds of “X”

9 KB Goblet Squats  

“X” 

10/7 Cal Row 

10 KB Swings 

10 Ab Mat Situps