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