Friday

The Fitness Academy Athboy – Strength & Conditioning

Warm-up

Warm-up (No Measure)

Bar Hang to Shrugs

Elevated Cat Stretch

Jefferson to Goblet

Strength

Offset Farmers Carry

2 lengths of the gym.

One weight at your side and one weight extended overhead. Weights can be different and should be best for each position.

*Total weight of both weights.

Pull up hold

hold top for 10-15 seconds

and then 90 degrees for 10-15 seconds then drop to bottom

1 rep each set

use bands if needed

do chin up variation if needed

Chin up hold

Pull up from max effort chin up and hold for max time

CORE SUPERSET

30 SEC RUSSIAN TWISTS(SLOW AND CONTROLLED) STRAIGHT INTO PLANK HOLD

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP

Partnered

10 Double DB Thrusters

10 Deadlifts

20 Synchro Sit Ups

500m Bike

Dumbbells:

12.5/17.5

15/20

Barbell:

45/70

65/90

*Every round the bike increases by 250m.

*Rower if needed and starts at 200m and increases by 100m each round.