The Fitness Academy Athboy – Strength & Conditioning
Warm Up
Good Mornings x 8
Banded Lat Pulldowns x 8
Pigeon Stretch x 30 Sec L/R
Strength
Deadlift (% Work
Record Your Final Set of 5 & Record in notes your sets of 10)
1 x 5 @ 65%
1 x 5 @ 75%
1 x 5 @ 80%
3 x 10 @ 30-50%
Gymnastics
Muscle-ups
Chest-To-Bar Pull-ups
TOES TO BAR
TOES TO RINGS
Metcon
Thursday Metcon (AMRAP – Rounds and Reps)
BROKEN AMRAP
3 MINS ON – 1 MIN OFF X 4
(CONTINUE FROM WHERE YOU FINISH)
15 Box Step Overs (20/24)
12 Ring Rows
9 Bike Cals
6 Push Ups
3 Thrusters (30/43) (35/50) (40/60)
Strength & Conditioning – Thu, Sep 14 was last modified: September 11th, 2023 by