WEDNESDAY

The Fitness Academy Athboy – Strength & Conditioning Warm-up Warm-up (No Measure) Calf Mash x 45 secs Pigeon Stretch x 45 secs Lying Pec Stretch x 30 secs Strength Sled Pull (2-2-2-2-2) Bicep Curls (8-8-8-8-8) Paloff Press (8-8-8-8-8) Metcon Metcon (AMRAP – Rounds and Reps) Partner – 15 Mins AMRAP A) Rower/Bike – 250/300m B) 3 Pullups/Chin Ups/R Rows x …

Wednesday

The Fitness Academy Athboy – Strength & Conditioning Warm-up Warm-up (No Measure) Ankle Mobility – half kneeling (weight) x 45secs l/r Goblet Squat w/ ankle work x 1min External Rotations x 8 l/r Weightlifting SPEED SQUATS (10-10-8-8-8) PAUSE @ TOP BETWEEN REPS Hammer Curls – Dropset (6-6-6-6-6) 3 different dumbbell weights required. Start with heaviest weight and complete 6 reps, …

Tuesday

The Fitness Academy Athboy – Strength & Conditioning Warm-up Warm-up (No Measure) Bar Hang x 45-60secs Banded Tricep x 30secs l/r Hip to T-Spine Rotations Weightlifting Trap Bar Iso Holds Deadlift bar and hold at top of deadlift for 25 seconds. PUSH UPS(weighted) (8-8-8-8-8) Push-ups (8-8-8-8-8) Bodyweight or off bar/box/banded Ring Push Ups (8-8-8-8-8) Body weight or weighted Knee Tuc/L-Sit …

SATURDAY

The Fitness Academy Athboy – Strength & Conditioning Warm-up FOAM ROLL QUADS CALF STRETCH ON RIG WORLDS GREATEST STRETCH Metcon FGB (TYPE 2) (AMRAP – Reps) MIN1-WALL BALLS(5/9KG) MIN2- SIT UPS MIN3-CLEAN+ PRESS(25/35) MIN4-LUNGES (10/15) MIN5-CALS ROWER MIN6+7- REST X 4 ROUNDS TOTAL SCORE FOR 4 ROUNDS ADDED TOGETHER

FRIDAY

The Fitness Academy Athboy – Strength & Conditioning Warm-up HIGH LOW PULL APARTS X 15 X BAND WALKS X 20 Strength BARBELL HIP THRUSTS (10) 1 arm db bench press (8 EACH) 1 arm db bench press2 DUMBELLS 1 MOVING AT A TIME Metcon Metcon (Time) 2-10-2 LUNGES PUSH UPS 2 LUNGE EACH LEG 2 PU 4 LUNGE EACH LEG …

TUESDAY

The Fitness Academy Athboy – Strength & Conditioning 400m Run (Time) Max Effort 400m Run Warm-up COUCH STRETCH 10 DISLOCATES Strength Back Squat (5/5/5/4/4/4) BUILD TO 75% IN SET 1-3 AND SET 3-6 BUILD TO 80% WEIGHTED CHIN UPS (3-3-3-3-3-3) Chin ups (3-3-3-3-3-3) LOWEST BAND POSSIBLE OR BODYWEIGHT REPS Metcon Metcon (Time) 8 SWINGS 4 LENGTHS RUN 10 HOLLOW TUCKS/20 …

Skipping Workshop

The Fitness Academy Athboy – Workshop Beginners 10:30am – Intermediate/Advanced 11:30am Metcon (No Measure) Skipping

Wednesday May 2nd

The Fitness Academy Athboy – Strength & Conditioning Warm-up Warm-up (No Measure) Pigeon Stretch on Bench – 30 sec L/R Warm-up (No Measure) Hamstring Mash on Bars – 45 sec L/R Warm-up (No Measure) Bar Shrugs x 8 Strength Deadlift (3-5-2-5-3) Neutral Grip Pull-Ups (3-3-3-3-3) Bear Crawls (1-1-1-1-1) Metcon Metcon (Distance) Calculate Distance Ran Surrenders x 6 Sprints in Time …

Tuesday May 1st

The Fitness Academy Athboy – Strength & Conditioning Warm-up Warm-up (No Measure) Pec Stretch – Band w/ Pole – 45sec Warm-up (No Measure) Thigh Stretch on Bench – 30 secs L/R Warm-up (No Measure) Plank Ups x 5 Strength Incline Bench Press (4-4-4-4-4) Natural Leg Ext (5-5-5-5-5) Metcon Metcon (Time) Team Metcon (3) Burpees x 6 Sprints x4 Sled Push …

Monday April 30th

The Fitness Academy Athboy – Strength & Conditioning Warm-up Warm-up (No Measure) Couch Stretch – 45 secs L/R Warm-up (No Measure) Banded Tricep Stretch – 30 sec L/R Warm-up (No Measure) Calf Stretch – Dorsi – 45 sec L/R Strength Weighted Step-ups (5-5-5-5-5) Dips (3-2-1-2-3) Banded – Bodyweight – Bar – Rings. Knee Tuc/L-Sit Hold (1-1-1-1-1) 15-20 secs Rings or …