Strength & Conditioning – Thu, Jul 27

The Fitness Academy Athboy – Strength & Conditioning

Warm Up

BAR HANG

10 DISLOCATES AND PULL APARTS

ELEVATED PIGEON STRETCH

12 B/W LUNGES

Strength

DB Reverse Lunge (START EACH SET WITH 10 DB PUSH PRESS
+ STRAIGHT INTO MAX DB REV LUNGES WITH SAME WEIGHTS
*PUSH PRESSES SHOULD BE MAX LOAD*
)

WARM UP FOR 2 ROUNDS AND THEN ROUND 3-5 AT MAX LOAD

ON WARM UP ROUNDS COMPLETE

10 PUSH PRESS + NO MORE THEN 10 LUNGES

PUSH PRESSES SHOULD BE NEAR MAX EFFORT ON ROUND 3-5

ROUND EVERY 3 MINS

SCORE = TOTAL LUNGES COMPLETED ON LAST 3 ROUNDS

Metcon

METCON (Calories)

20 MIN AMRAP

PARTNER METCON

40 FRONT SQUATS

40 SIT UPS

6 ROPE CLIMBS-RX-4

200 DUS/ 200 SINGLES/ RX 150 Dus

40 CLEAN AND PRESS/RX-30 reps

40 PULL UPS/RX-30 reps

200 DUS/200 SINGLES/ Rx 150 Dus

6 ROPE CLIMBS-RX-4

MAX CALS REMAINING TIME
RX+= 45/60

RX= 35/50

SCALED TARGET(30/45)

PULL UPS SCALED TO = 40 RING ROWS

ROPE CLIMBS= DB BOX STEP UPS X 30 REPS SHARED

Strength & Conditioning – Thu, Jul 27 was last modified: July 26th, 2023 by support@wodify.com