AC Strength & Conditioning
Warm Up
AMRAP x 5 MINUTES
1-2-3-etc…
Lunge-Lunge-Squats
2-4-6-etc…
Up-Downs Over Bar
20-20-20-etc…
Single Unders*
*At 3:00, the option to increase to Big Jump Single Unders and/or Double Unders.
:30 Calf Stretch Left
:30 Calf Stretch Right
1:00 Alternating Groiner Stretches
Skill
2×6 (21X1)
2×6 (1111)
1×6 (10X1)
Tempo Front Squat*
*First 2×6 Mod+ / Second 2×6 Mod-Heavy / 1×6 Heavy
Remember Reading Tempo
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
BENCHMARK WORKOUT
«STAIRWAY TO HEAVEN»
FOR TIME*
4-6-8-10-8-6-4
Barbell Back Rack Lunge-Lunge-Squat*
8-12-16-20-16-12-8
Up-Downs Over the Bar
20-20-20-20-20-20-20
Double Unders
*1 Rep = Lunge (R) + Lunge (L) + Back Squat