Thursday

The Fitness Academy Athboy – Strength & Conditioning Warm-up Warm-up (No Measure) Couch Stretch x 45 Secs L/R Pigeon Stretch x 45 Secs L/R Calf Mash x 1 Min Metcon Metcon (AMRAP – Reps) ‘Stairway to Heaven’ Part A: 0-6 Mins EMOM 20 Weighted Step Ups 2 Mins Rest Part B: 8-14 Mins EMOM 6 Surrenders + 12 Mountain Climbers …

Monday

The Fitness Academy Athboy – Strength & Conditioning Warm-up Warm-up (No Measure) Dislocates + Pull Aparts x 10 each Quad Stretch Squat Hold to Jefferson Strength Superset Me Natural Leg Extensions x 6 Double Leg Glute Bridge x 6 a) Bodyweight b) Dumbbell c) Barbell *Complete 6 NLE and then immediately complete 6 DLGB. Superset Me II Bicep Curls x …

Tuesday

The Fitness Academy Athboy – Strength & Conditioning Warm-up Warm-up (No Measure) Wrist Flexibility – 3 Ways x 10 each Frog Stretch x 45 secs Banded Tricep Stretch x 30 secs *Complete flexibility prior to Zoom class Metcon Metcon (No Measure) Core Tabata – 4 Minutes 20 Secs On – 10 Secs Off Alternating between Plank & Hollow Holds. Metcon …

Wednesday

The Fitness Academy Athboy – Strength & Conditioning Warm-up Warm-up (No Measure) Pigeon Stretch x 30 sec L/R Dislocates x 10 (Bands/Pole/Towel) Jeff Curl Metcon Metcon (Time) ‘Stairway To Hell’ Different options available depending on what equipment you have and/or your level. Buy In: 200m Run Then….. Ascending Ladder 1-2-3-4-5-6-7-8-9-10 of A) Step Ups or Walking Lunges (Weighted if Possible) …

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 …