Strength & Conditioning – Tue, Sep 12

The Fitness Academy Athboy – Strength & Conditioning

Warm Up

Frog Stretch

Elbow Rolls

X-Band Walks

*Warm Up Back Squat x 3*

Metcon

Back Squat

% Work – Complete all sets of Back Squat first

1 x 6-8 @ 65%

1 x 6-8 @ 70%

1 x 4-6 @ 80%

1 x 4-6 @ 85%

Front Squat

Complete all back squats and then move onto Front Squats

1 x 5 @ 60%

1 x 5 @ 70%

1 x 5 @ 75%

1 x 5 @ 80%

Metcon

Partner Chipper (AMRAP – Reps)

18 Min Time Cap

TOTAL REPS: 378/390

AMRAP

5 Rounds of:

16 Synchro Snatches (15/22.5) (12.5/20)

10 Burpees (Shared)

4 Rounds of:

16 Box Jump Overs (Shared)

10 C2B/Pull Ups/Jumping Pull Ups (Shared)

3 Rounds of:

28/32 Row Cals

20 Wall Ball Sit Ups
Score is total Reps & Cals