The Fitness Academy Athboy – Strength & Conditioning
Warm Up
Bar Hang – Focus on Solid Grip
Pull Aparts & Dislocates
Couch Stretch
Double Kettlebell Hold
Strength
Kettlebell Farmers Carry
3 x 2 Lengths
*Up and Down Twice
*Max Effort Straight Away – This needs to feel very difficult and challenging.
*Complete 3 rounds of Farmers Carry first and then switch to Offset.
Offset Farmers Carry
3 x 2 Lengths (Up and Down Twice)
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.
3 x 2 Lengths (Up and Down Twice)
Step up slides (5 x 6 L/R)
6+6 each leg
lateral version today
Pistols
5 x 6 L/R
Metcon
Cardio 2023 (Time)
FOR TIME
600M/800M Bike
30 KB Swings (16/20) (20/24)
200/300m Ski
30 Wall Balls (5/9)
300/400m Row
30 Goblet Squat (KB)
120 DU/250 Singles
30 Overhead Walking Lunges (WB)
*Repeat of 13/09/23 – can you better your time?
Strength & Conditioning – Thu, Sep 28 was last modified: September 24th, 2023 by