MONDAY Mar 29 Written By David Koni MOBILITY/SPECIFIC PREP Dynamic Warmup 2 Round’s 2 Turkish Get-Ups per arm 5 Downward Dogs BDOYWEIGHT STRENGH FITNESS 4 Sets 6-10 Banded Pull-ups 10-15 Pushups to Target Work with a Partner 1:1 PERFORMANCE4 Sets 8-12 Strict Pull-ups 18-23 Plate Deficit Pushups Work with a Partner 1:1 CONDITIONING FITNESS For Time:200m Run, 16 Deadlifts 200m Run, 16 Single DB Push Press 8 Burpee Bar Hops200m Run, 12 Deadlifts 200m Run, 12 Single DB Push Press 8 Burpee Bar Hops200m Run, 8 Deadlifts 200m Run, 8 Single DB Push Press 8 Burpee Bar Hops PERFORMANCE For Time:200m Run, 20 Deadlifts 200m Run, 20 Single DB Push Press 10 Burpee Bar Hops 200m Run, 16 Deadlifts 200m Run, 16 Single DB Push Press 10 Burpee Bar Hops200m Run, 12 Deadlifts 200m Run, 12 Single DB Push Press 10 Burpee Bar HopsBarbell. 80/55DB. 22.5/15 AKL LADIES STRUCTURAL BALANCE 1 Round 10 Travelling Mobility Lunges 10 Travelling Cossack Squats 5 Inch Worms STRENGTH 3 Rounds 8 Barbell Push Press 10 KB Box Step-Ups (Use 2 KB’s)12 Plate Situps (squeeze MB between feet) CONDITIONING AMRAP 14 9 Double DB Thrusters 12 KB Swings 9 Cal Machine 12 Lying Toes to BarMIDLINE2 Rounds 10 Disc Inch Worms 10 V-Snaps David Koni
MONDAY Mar 29 Written By David Koni MOBILITY/SPECIFIC PREP Dynamic Warmup 2 Round’s 2 Turkish Get-Ups per arm 5 Downward Dogs BDOYWEIGHT STRENGH FITNESS 4 Sets 6-10 Banded Pull-ups 10-15 Pushups to Target Work with a Partner 1:1 PERFORMANCE4 Sets 8-12 Strict Pull-ups 18-23 Plate Deficit Pushups Work with a Partner 1:1 CONDITIONING FITNESS For Time:200m Run, 16 Deadlifts 200m Run, 16 Single DB Push Press 8 Burpee Bar Hops200m Run, 12 Deadlifts 200m Run, 12 Single DB Push Press 8 Burpee Bar Hops200m Run, 8 Deadlifts 200m Run, 8 Single DB Push Press 8 Burpee Bar Hops PERFORMANCE For Time:200m Run, 20 Deadlifts 200m Run, 20 Single DB Push Press 10 Burpee Bar Hops 200m Run, 16 Deadlifts 200m Run, 16 Single DB Push Press 10 Burpee Bar Hops200m Run, 12 Deadlifts 200m Run, 12 Single DB Push Press 10 Burpee Bar HopsBarbell. 80/55DB. 22.5/15 AKL LADIES STRUCTURAL BALANCE 1 Round 10 Travelling Mobility Lunges 10 Travelling Cossack Squats 5 Inch Worms STRENGTH 3 Rounds 8 Barbell Push Press 10 KB Box Step-Ups (Use 2 KB’s)12 Plate Situps (squeeze MB between feet) CONDITIONING AMRAP 14 9 Double DB Thrusters 12 KB Swings 9 Cal Machine 12 Lying Toes to BarMIDLINE2 Rounds 10 Disc Inch Worms 10 V-Snaps David Koni