MONDAY Mar 8 Written By David Koni MOBILITY/SPECIFIC PREPDynamic Stretch STRENGTHBack Squat: With a 15 min Running Clock FITNESS Build to a Heavy 3 Reps PERFORMANCE Build to a Heavy 1 Rep CONDITIONINGAMRAP 18: FITNESS16 Single Dumbbell Alternating Power Snatches16 Box Jump Overs 24″/20″16 Single Dumbbell Hang Power Clean and Jerks16/12 Calorie Row or Ski Erg PERFORMANCE20 Single Dumbbell Alternating Power Snatches 22.5/1520 Box Jump Overs 24″/20″20 Single Dumbbell Hang Power Clean and Jerks 22.5/1520/15 Calorie Row or Ski ErgAKL LADIES MOBILITY/SPECIFIC PREP1 Round10 Alternating Mobility Lunges 10 Alternating Cossack Squats 10 Pausing Glute Bridges STRENGTHEvery 3 mins x 3 Rounds 10 DB Box Step-Ups 10 KB Romanian Deadlifts 10 Plate Lying Leg Raises CONDITIONINGAMRAP 1616 Single Dumbbell Alternating Power Snatches 16 Box Jump Overs or Step16 Single Dumbbell Alternating Hang Power Clean and Jerks16/12 Calorie Row or Ski ErgMIDLINE2 Rounds 15-10m Disc Drag scale to 10 Knee Tucks 15 V-Snaps 15 Slide Plank Rotations (L) 15 Slide Plank Rotations (R) David Koni
MONDAY Mar 8 Written By David Koni MOBILITY/SPECIFIC PREPDynamic Stretch STRENGTHBack Squat: With a 15 min Running Clock FITNESS Build to a Heavy 3 Reps PERFORMANCE Build to a Heavy 1 Rep CONDITIONINGAMRAP 18: FITNESS16 Single Dumbbell Alternating Power Snatches16 Box Jump Overs 24″/20″16 Single Dumbbell Hang Power Clean and Jerks16/12 Calorie Row or Ski Erg PERFORMANCE20 Single Dumbbell Alternating Power Snatches 22.5/1520 Box Jump Overs 24″/20″20 Single Dumbbell Hang Power Clean and Jerks 22.5/1520/15 Calorie Row or Ski ErgAKL LADIES MOBILITY/SPECIFIC PREP1 Round10 Alternating Mobility Lunges 10 Alternating Cossack Squats 10 Pausing Glute Bridges STRENGTHEvery 3 mins x 3 Rounds 10 DB Box Step-Ups 10 KB Romanian Deadlifts 10 Plate Lying Leg Raises CONDITIONINGAMRAP 1616 Single Dumbbell Alternating Power Snatches 16 Box Jump Overs or Step16 Single Dumbbell Alternating Hang Power Clean and Jerks16/12 Calorie Row or Ski ErgMIDLINE2 Rounds 15-10m Disc Drag scale to 10 Knee Tucks 15 V-Snaps 15 Slide Plank Rotations (L) 15 Slide Plank Rotations (R) David Koni
