WEDNESDAY

MOBILITY AND MAINTENANCE 

S1. Dynamic Stretch 

S2. Broomstick Complex  

STRUCTURAL BALANCE 

KB Flow 

3 Rounds Per Side 

3 KB Hang High Pull 

3 KB Hang Snatch 

3 KB S2OH 

STRENGTH 

Push Press 

2 sets of 6 (Warmup)

4 Sets of 6 (Working) 

Rest up to 90 secs between sets. 

Clean bar from the floor 

CONDITIONING 

4 Rounds 

FITNESS 

Every 3 mins Complete 

5 Hang Clean and Press 

10 KB Goblet Lunges 

15 Ab Mat Situps

PERFORMANCE 

Every 3 mins Complete 

5 Power Clean and Jerks 50/30

10 Front Rack Lunges 50/30 

15 Med Ball Situps  

MIDLINE

Weighted planks

AKL Ladies

Mobility and Maintenance

S1. Roller Lats and T-Spine

S2. Band Assisted Hip Flexor 

Strength

EMOM 9 

Min 1. 15-12-9 Barbell Back Squats 

Min 2. 10 Inverted Rows 

Min 3. 10m Disc Drag or 10 Knee Tucks 

 

Conditioning

AMRAP 15 

200m Ski Erg 

10 DB Snatch (alternating) 

20 Crawlers 

10 DB Box Stepups  

20m Sled Push  

Midline

2 Rounds

10 Disc Body Saws 

10 Side Plank Rotations (L)

10 Side Plank Rotations (R)

Rest 1 min