WEDNESDAY

MOBILITY AND MAINTENANCE 

• Dynamic Stretch 

• Broomstick Complex  

PRIMER 

2 Rounds 

10 Single KB Cross Body Deadlift 

10 Single KB Pedlay Row 

10 Slow Lying Hip Extensions 

STRENGTH 

DEADLIFT 

2 sets of 6 (Warmup)

4 Sets of 6 (Working) 

Rest up to 90 secs between sets. 

CONDITIONING 

AMRAP 17 

FITNESS 

2 Rope Walks 

5 Power Cleans 

10 Box Step Overs 

15 Ab Mat Situps 

200m Run

PERFORMANCE 

2 Rope Climbs 

5 Power Snatch 50/35  

10 OH Squats 50/35 

15 Ab Mat Situps 

200m Run  

AKL Ladies

Mobility and Maintenance

S1. Roller Lats and T-Spine

S2. Band Assisted Hip Flexor 

Strength

3 Rounds 

S1. 5 Barbell Push Press 

S2. 10 Alternating KB Pendlay Rows 

S3. 15 Plate Lying Leg Raises 

 

Conditioning

7 Rounds:

20 Seconds On

10 Seconds Off:

Tempest bike 

Burpees 

Alternating DB Hang Clean and Press 

Alternating DB Snatch 

(Complete all 7 rounds on Tempest Bike before moving on, Resting 30 secs between movements)

Midline

2 Rounds

10 Disc Body Saws 

10 Side Plank Rotations (L)

10 Side Plank Rotations (R)

Rest 1 min