WEDNESDAY

MOBILITY AND MAINTENANCE 

S1. Dynamic Stretch 

S2. Broomstick Complex  

PRIMER 

2 Rounds 

10 Single KB Cross Body Deadlift 

10 Single KB Pendlay 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 16 

PERFORMANCE and FITNESS 

Run 200m 

16 DB Snatch 22.5/15 

16 Box Jumps 

16 DB Hang Clean and Press 22.5/15 

16 Ab Mat Situps 

Midline

2 Rounds

10 Disc Body Saws 

10 Side Plank Rotations (L)

10 Side Plank Rotations (R)

Rest 1 min 

AKL Ladies Workout 2

Mobility and Maintenance

S1. Roller Lats and T-Spine

S2. Band Assisted Hip Flexor 

Strength

3 Rounds 

10 Dumbbell Bench Press 

8 Barbell Pendlay Rows 

10m Disc Drag or Knee Tucks 

 

Conditioning

On the Minute x 16 (4 Rounds)

Station 1 – 3 Burpees + 6 KB Thrusters + 9 Situps 

Station 2 – 20/15 KB Swings 

Station 3 – Max Calorie Machine 

Station 4 – Rest

Scale Station 1 to – 2 Burpees + 5 KB Thrusters + 7 Situps as needed