WEDNESDAY

MOBILITY AND MAINTENANCE 

S1. Dynamic Stretch 

S2. Broomstick Complex  

GYMNASTIC SKILLS 

FITNESS 

3 Rounds

AMRAP 2:

100 Single-Unders

Max Strict Pull-Ups in Time Remaining

Rest 1:00 between rounds.

PERFORMANCE  

3 Rounds

AMRAP 2:

50 Double-Unders

Max Kipping HSPU in Time Remaining

Rest 1:00 between rounds.

CONDITIONING 

FITNESS

3 Rounds:

15 Thrusters

15 Hang Power Snatches

15 Box Jumps (24″/20″)

15 Front Squats

200m Run 

Barbell – 42.5/30

PERFORMANCE

3 Rounds:

15 Thrusters

15 Hang Power Snatches

15 Box Jumps (24″/20″)

15 Overhead Squats

200m Run 

Barbell – 42.5/30 



AKL Ladies 

Mobility and Maintenance

S1. Roller Lats and T-Spine

S2. Band Assisted Hip Flexor 

Strength

3 Rounds 

S1. 8 Barbell Back Squats 

S2. 10 Plate Lying Leg Raises (slow and controlled) 

S3. 12 DB Bench Press 

 

Conditioning

AMRAP 16 

With a Partner 1:1
12/9 Cal Rower 

9 Double DB Power Cleans 

6 Double DB Push Press