AC Strength & Conditioning
Warm Up
AMRAP x 4 MINUTES
:30 Cardio
8 Alt. Cossack Squats
6 Air Squats w/Med. Ball Press Out*
4 Push-Up to Pike
*In the bottom of each squat, press the medicine ball straight out in front.
2 ROUNDS
5 Air Squats @ 32X1
10 Alt. Quad Bird Dogs
5 Elevated Calf Raises*
10 Sit-Ups (option to try legs straight or butterfly knees out)
*Find an elevated surface … step // weight tree // stack of plates … perform a calf raise on top and slowly lower and
hold in bottom position for :03-:05.
Skill
2×3 (32X1)
2×3 (31X1)
1×3 (1111)
Tempo Front Squat*
*First 2×3 Mod / Second 2×3 Mod+ / 1×3 Mod-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
AMRAP x 7 MINUTES
8/6 Cal Cardio
15 Wall Balls*
15 Sit-Ups
*Wall Balls increase by 5 reps every round, Sit-Ups remain at 15 reps.
-Rest 1:00-
AMRAP x 7 MINUTES
8/6 Cal Cardio
15 Wall Balls
15 Sit-Ups**
**Sit-Ups increase by 5 reps every round, Wall Balls remain at 15 reps.