MONDAY

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 

PERFORMANCE

4 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 Hops

200m Run, 12 Deadlifts  

200m Run, 12 Single DB Push Press  

8 Burpee Bar Hops

200m 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 Hops

200m Run, 12 Deadlifts  

200m Run, 12 Single DB Push Press

10 Burpee Bar Hops

Barbell. 80/55

DB. 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 Bar

MIDLINE

2 Rounds 

10 Disc Inch Worms 

10 V-Snaps 


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SATURDAY