MONDAY

MOBILITY AND MAINTENANCE 

S1. Wall Couch Stretch 

S2. Lacrosse Ball Hip Flexor  

PRIMER 

2 Sets Not For Time:

12 Slow Controlled Shoulder Taps 

10 Tempo KB Squats (5/Side)

8 Pausing Glute Bridges

STRENGTH

Back Squat Waves (Week 2/4) 

Set 1. 6 Reps 72 %

Set 2. 4 Reps 78 %

Set 3. 2 Reps 84 %

2 mins Rest 

Set 4. 6 Reps 78 %

Set 5. 4 Reps 84 %

Set 6. 2 Reps 90 %

2 mins Rest 

Set 7. 6 Reps 84 %

Set 8. 4 Reps 90 %

Set 9. 2 Reps 96 % 

Move with a purpose between sets 

CONDITIONING

For Time:

FITNESS 

50 Single Unders, 20 DB Hang Clean and Press 

50 Single Unders, 20 MB Cleans 

50 Single Unders, 30 Deadlifts  

50 Single Unders, 20 MB Cleans 

50 Single Unders, 20 DB Hang Clean and Press

PERFORMANCE 

50 Double Unders, 20 DB Hang Clean and Jerks 

50 Double Unders, 20 MB Cleans 9/6

50 Double Unders, 30 Deadlifts 55/37.5 

50 Double Unders, 20 MB Cleans 9/6

50 Double Unders, 20 DB Hang Clean and Jerks 



MIDLINE 

Midline March 

AKL Ladies

Mobility and Maintenance 

S1. Couch Stretch (90 secs per side) 

S2. Lacrosse Ball Glutes 

 

Strength 

12-10-10-8 Reps of 

Back Squat 

KB SDHP 

MB Situps 

Conditioning 

For Time:

12/9 Cal Row 20 DB Hang Clean and Press 

12/9 Cal Row 20 MB Cleans 

12/9 Cal Row 20 Deadlifts 35/25

12/9 Cal Row 20 MB Cleans 

12/9 Cal Row 20 DB Hang Clean and Press  

Midline 

2 Rounds (if time) 

10 V-Snaps 

10 Single Leg Lying Hip Extensions (L) (foot on step) 

10 Single Leg Lying Hip Extensions (8) (foot on step)