MONDAY

MOBILITY AND MAINTENANCE 

S1. Wall Couch Stretch 

S2. Lacrosse Ball Hip Flexor 

S3. Coaches Choice 

STRENGTH 

Tempo Overhead Squats

3 Sets of 3Tempo: 3 Seconds Down, 2 Seconds Pause

Pausing Overhead Squat

3 Sets of 2

Pause: 2 Seconds in Bottom

CONDITIONING (With Partner 1:1) 

AMRAP 16

FITNESS 

60 Single Under’s

5 Hang Clean and Press  

60 Single Under’s

5 Barbell Facing Burpees

PERFORMANCE

30 Double Under’s

5 Hang Clean and Jerks 50/35

30 Double Under’s

5 Barbell Facing Burpees

MIDLINE

Disc Complex 

AKL Ladies

Mobility and Maintenance 

S1. Foam Roller T-Spine/Glutes/Calves 

S3. Coaches Choice  

 

Strength/Midline 

12-10-8 KB Romanian Deadlifts 

12-10-8 KB Travelling Lunges 

12-10-8 KB Front Rack Squats 

20 Mountain Climbers on Disc after each round

Rest 90 secs between rounds

Conditioning 

EMOM 8

Even. :40 sec Row 

Odd. 8 KB SDHP + 8 KB Swings 

Rest 2 mins

EMOM 8 

Even. :40 sec Ski Erg 

Odd. 8 DB Cleans + 8 DB Push Press 

Midline 

Banded Lying Hip Extension 

Ab Mat Situps 

15-12-9