WEDNESDAY

MOBILITY/SPECIFIC PREP

Single Arm KB Complex 

STRENGTH

Strict Press 

3 x 6 @ 75% 

2 x 4 @ 77% 

1 x 2 @ 82% 

CONDITIONING

AMRAP 15:

FITNESS 

12 HR Pushups 

12 Deadlifts 

9 Bar-Facing Burpees, 

9 Hang Power Cleans 

6 C2B Pull-ups or Pull-ups 

6 Push Press 

PERFORMANCE 

12 HR Pushups 

12 Deadlifts 50/35 

9 Bar-Facing Burpees, 

9 Hang Power Cleans 50/35 

6 Bar Muscle-Ups, 

6 Push Jerks 50/35

MIDLINE 

(2 Rounds work with a partner 1:1)

1 min-90 secs  Weighted Plank 20/10 

AKL LADIES 

MOBILITY/SPECIFIC PREP

1 Round 

10 Single Leg KB Deadlifts (5 per side)

10 KB Windmills (5 per side)

10 Lying Hip Extensions (1 sec pause at the top)

10 KB Goblet Squats 

STRENGTH SUPERSET

Back Squat 

12-10-8

Barbell Romanian Deadlift 

12-10-8

CONDITIONING

4 Rounds:

1:00 – Max Calorie Rower 

1:00 – :30 secs Max DB Walking Lunges :30 secs Max DB Snatches -

1:00 – Max Calorie Ski Erg  

1:00 – Rest

MIDLINE 

2 Rounds 

1 min-90 secs  Weighted Plank 20/10