WEDNESDAY Nov 4 Written By David Koni MOBILITY AND MAINTENANCE S1. Dynamic Stretch S2. Broomstick Complex STRENGTH PERFORMANCE and FITNESS EMOM 12 Min 1. 10 KB Box Step-Ups Min 2. 10 Dumbbell Bench Press Min 3. 10 Barbell Pendlay Rows CONDITIONING EMOM 20 FITNESSMin 1. 10 DB Hang Squat Clean Thruster’s (5 per side)Min 2. 12/9 Cal Row Min 3. 12 Box Jump Overs or Step-Overs Min 4. 9/6 Cal Airbike Min 5. REST PERFORMANCEMin 1. 10 DB Hang Squat Clean Thruster’s (5 per side)Min 2. 15/12 Cal Row Min 3. 15 Box Jump Overs Min 4. 12/9 Cal Airbike Min 5. REST AKL Ladies Mobility and MaintenanceS1. Roller Lats and T-SpineS2. Band Assisted Hip Flexor Strength3 Rounds S1. 8 Barbell Back Squats S2. 12 DB Bench Press S3. 16 KB Alternating Pendlay Rows Conditioning30-20-10:Single-Skips Bodyweight Lunges Ab Mat Sit-UpsDirectly into…10-15-20 KB Siwngs KB Goblet Squats KB SDHP Midline3 Rounds 10 V-Snaps 10 Single Leg Lying Hip Extensions per leg (foot on small step) Rest 1 min David Koni
WEDNESDAY Nov 4 Written By David Koni MOBILITY AND MAINTENANCE S1. Dynamic Stretch S2. Broomstick Complex STRENGTH PERFORMANCE and FITNESS EMOM 12 Min 1. 10 KB Box Step-Ups Min 2. 10 Dumbbell Bench Press Min 3. 10 Barbell Pendlay Rows CONDITIONING EMOM 20 FITNESSMin 1. 10 DB Hang Squat Clean Thruster’s (5 per side)Min 2. 12/9 Cal Row Min 3. 12 Box Jump Overs or Step-Overs Min 4. 9/6 Cal Airbike Min 5. REST PERFORMANCEMin 1. 10 DB Hang Squat Clean Thruster’s (5 per side)Min 2. 15/12 Cal Row Min 3. 15 Box Jump Overs Min 4. 12/9 Cal Airbike Min 5. REST AKL Ladies Mobility and MaintenanceS1. Roller Lats and T-SpineS2. Band Assisted Hip Flexor Strength3 Rounds S1. 8 Barbell Back Squats S2. 12 DB Bench Press S3. 16 KB Alternating Pendlay Rows Conditioning30-20-10:Single-Skips Bodyweight Lunges Ab Mat Sit-UpsDirectly into…10-15-20 KB Siwngs KB Goblet Squats KB SDHP Midline3 Rounds 10 V-Snaps 10 Single Leg Lying Hip Extensions per leg (foot on small step) Rest 1 min David Koni
