WEDNESDAY

MOBILITY AND MAINTENANCE 

S1. Wall Couch Stretch 

S2. Lacrosse Ball Glutes

OLYMPIC CYCLING 

EMOM 3 

4 Tap and Go Squat Cleans 

EMOM 3 

3 Tap and Go Squat Cleans 

EMOM 3 

2 Tap and Go Squat Cleans 

CONDITIONING (AMRAP 3’s, resting 3:00 between)

FITNESS 

AMRAP 3

300/200m Row 

20 DB Snatch 22.5/15 

Max Front Squats 40/30

  

AMRAP 3

300/200m Row,

18 DB Snatch 22.5/15 

Max Front Squats 45/32.5  

AMRAP 3

15/12 Cal Tempest Bike  

12 Bar Facing Burpees 

Max Hang Power Cleans 40/30

AMRAP 3

15/12 Cal Tempest Bike 

9 Bar Facing Burpees 

Max Hang Power Cleans 45/32.5 

PERFORMANCE

AMRAP 3

300/200m Row 

20 DB Snatch 22.5/15 

Max Overhead Squats 45/32.5

  

AMRAP 3

300/200m Row,

18 DB Snatch 22.5/15 

Max Overhead Squats 50/35  

AMRAP 3

15/12 Cal Tempest Bike  

15 Bar Facing Burpees 

Max Hang Power Cleans 45/32.5 

AMRAP 3

15/12 Cal Tempest Bike 

12 Bar Facing Burpees 

Max Hang Power Cleans 50/35  

MIDLINE 

2 Rounds 

20m Disc Drag 

15 V Snaps 

10 Plank Get-Ups

AKL Ladies Workout 1

Mobility and Maintenance

S1. Roller Lats and T-Spine

S2. Band Assisted Lying Hamstrings

S3. Lacrosse Ball Hip Flexor

Structural Balance

12-10-8 Reps of Each

DB Front Rack Travelling Lunges (use 2 KBs if possible)

Alternating DB Renegade Rows

DB Single Leg Deadlifts (5 per leg) 

 

Conditioning

:40 secs on :20 secs off (12 mins)

3 Rounds each per station before moving to the next 

S1. Sled Push

S2. Tempest Bike 

S4. KB Swings 

S5. Burpees 

Midline

2 Rounds

12 Lateral Banded Steps each way (band around ankles)

straight into

10 Lying Hip Extensions (band below knee)

8 Disc Lying Hamstring Curls