Strength & Conditioning – Fri, Sep 22

The Fitness Academy Athboy – Strength & Conditioning

Warm Up

Wide Grip Bar Hang

Shoulder Mobility

Frog Stretch

Strength

Overhead Squat (2 x 5
3 x 3)

*Focus on technique and movement over weight.

Thrusters (2 x 5
3 x 3)

Active Recovery (Calories)

Bike

Ski

Row

x 1 Min (Moderate Pace)

Metcon

Friday (4 Rounds for time)

Every 5 Minutes On The Minute:

0-5:

Complete 3 Rounds as Fast as Possible

10 Single Arm DB Thrusters (5/5)

10 Burpees

5-10:

Complete 3 Rounds as Fast as Possible

10 Alt DB Snatches

10 Push Ups

10-15:

Complete 3 Rounds as Fast as Possible

20 Goblet Reverse Lunges

10 Single Arm DB Push Press (5/5)

15-20:

Complete 3 Rounds as Fast as Possible

20 Goblet Squats

10 Single Arm Devils Press (5/5)
DB Weights:

RX+: 17.5/22.5

RX: 15/20

Scaled Target: 10/15

Once you completed the 3 rounds in each section, the remaining time is your rest period.

Record your TIME for each section.