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 …

Friday

The Fitness Academy Athboy – Strength & Conditioning PUSH UP TESTING Warm-up 6X Banded circles each arm Front splits work Quad roll(bar /roller) Strength Push-ups (1 rep max/ max reps) 1+1/4 split squats (5-5-5-5-5) Metcon Metcon (Time) 5 RFT 100 skips 10 p.press 12 ring rows

Thursday

The Fitness Academy Athboy – Strength & Conditioning Hamstring Work *EMOM(every minute on the minute) Warm-up Thigh Stretch (on bench) Mash Calfs (foam roller/bar) Banded Pec Stretch Strength Glute-Ham Raises (5-5-5-5-5) Bent Over Row (8-8-8-8-8) Barbell *flat back *Stay in Deadlift Position Metcon Metcon (No Measure) 12-16 Minute EMOM Min 1- 20 Russian Twists+20 sec toes pointed plank Min 2- …

WEDNESDAY WORKOUT

The Fitness Academy Athboy – Strength & Conditioning Deadlift Day Interval Based Metcon Warm-up Yoga Flow Strength Banded Deadlifts (3-3-3-3-3-3) Banded Bench(Dumbbells) (8-8-8-8-8) Metcon Metcon (AMRAP – Rounds) 4 MIN AMRAP 5 Burpee box jumps 8 K2E 12 Renegade rows 2min REST X 3-4 Rounds

TUESDAY

The Fitness Academy Athboy – Strength & Conditioning SQUAT DAY DESENDING LADDER METCON (PACE EARLY ROUNDS) *Go lighter on lunges* Warm-up 20x X-band walks 5x Frog jumps 30 Sec each side Banded Lat Stretch Strength Back Squat (5-5-4-4-4-4) 1 warm up set 5 working sets Bent over Lat Raises (5×10 reps) Metcon 10-1 Descending Ladder (Time) 10-1 Reps Kb swings …