AC Strength & Conditioning
Warm Up
2ROUNDS
5/5 Leg Swings
5/5 Hip Circles*
5/5 Single Leg Good Mornings
5 Lunge-Lunge-Squats
*Pull one knee into the chest and circle it
out wide; 5 on each leg or 10 alternating.
Into
400m Run
5 Above the Knee Deadlifts
10 Slam Ball Deadlifts
15 Glute Bridge-Ups
Into
200m Run
5 Deadlifts
10 Slam Ball Ground to Overhead
15 Glute Bridge Marches*
*Keep the hips up as you pull one knee towards the chest and lower down.
Alternate for 15 reps, keeping a 90 degree angle in the knee.
Skill
2×3 (2111)
2×3 (1111)
1×3 (10X1)
Tempo Deadlift*
*First 2×3 Mod-Heavy / Second 2×3 Heavy / 1×3 Heavy+.
Remember Reading Tempo
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
Workout
ON A 5:00 RUNNING CLOCK
400m Run
20 Alt. Back Rack Lunges
G2OH in Remaining Time
-Rest 2:00-
ON AN 7:00 RUNNING CLOCK
800m Run
40 Alt. Back Rack Lunges
G2OH in Remaining Time