Strength & Conditioning – Wed, Jun 19

The Fitness Academy Athboy – Strength & Conditioning

Warm-up

CALF STRETCH @ RIG

X BAND WALKS X 20 REPS

UNDERHAND GRIP BAR HANG

10 DISLOCATES + PULL APARTS

Strength

Sled Push (SLED PUSH X L1)

Rope Climb (L.1- J=HOOK
L.2- PARTIAL CLIMB
L.3- FULL CLIMB(REDUCE CLAMPS NEEDED)
L.4-LEGLESS
L.5 SEATED ON FLOOR )

WORK ON THESE TODAY BETWEEN SETS

OR

HSPUS

OR DU PRACTICE

Handstand Push-ups (L1- KICK INTO HS
L.2- PARTIAL REPS X 3-5
L.3- RX STANDARD REPS FOR SETS
L.4- PARTIAL STRICT X 3-5
L.5- RX STANDARD REPS FOR SETS )

Double-Unders (PRACTICE)

Metcon

METCON (Calories)

15 minutes

TWICE ON EACH MACHINE

FOR MAX CALS

ALTERNATE MACHINES EACH ROUND

EVERY 2.30 INCLUDING 0 COMPLETE

8 HR PUSH UPS

12 KB SWINGS

16 AIR SQUATS

REMAINING TIME ON MACHINE
Stop early each round to be ready for next round each interval

steady state cardio