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 …

Saturday

The Fitness Academy Athboy – Strength & Conditioning Warm-up inch worms pigeon stretch Banded tricep stretch Strength Seated Overhead Press (8-8-8-8-8) Hamstring Sliders (8-12 reps x 5 sets) AB WHEEL (8-10 reps x 5 sets) Metcon Metcon (Time) work/rest x 5 rounds 15 WALL BALLS 10 sdlhp 16 Russian Twists

SATURDAY

The Fitness Academy Athboy – Strength & Conditioning Warm-up Warm-up (No Measure) Foam Roll Triceps Warm-up (No Measure) Couch Stretch Warm-up (No Measure) Glute Mash – Ball Strength REVERSE LUNGE (8-8-6-6-4) Alternating between left/right and increasing weight as reps reduce. Dips (5-5-5-5-5) Box-Bars-Rings as required Paloff Press (10-10-10-10-10) Metcon Metcon (AMRAP – Rounds) Step Ups x 10 (Light Weight if …

Saturday

The Fitness Academy Athboy – Strength & Conditioning Front Squats *Chin up/pull ups Warm-up Single Leg Glute Bridge x 8 each Lat Pulldowns x 12 Couch Stretch Strength Paused Front Squat (3-3-3-3-3-3) 1 Warm up set 5 x working sets Pull-ups (L-Sit pull up/1 Pull to slow Neg chin up) *L-Sit pull up or chin ups for reps *1 chin …