Wednesday

The Fitness Academy Athboy – Strength & Conditioning

Warm-up

Warm-up (No Measure)

Pigeon Stretch x 30 sec L/R

Dislocates x 10 (Bands/Pole/Towel)

Jeff Curl

Metcon

Metcon (Time)

‘Stairway To Hell’

Different options available depending on what equipment you have and/or your level.

Buy In: 200m Run

Then…..

Ascending Ladder

1-2-3-4-5-6-7-8-9-10

of

A) Step Ups or Walking Lunges

(Weighted if Possible)

+

B) Alt Snatches or G2OH

(Depending on Equipment)

Buy Out: 200m Run

*Complete 200m and then 1 on each leg of A plus 1 on each arm of B or 1 if doing G2OH……then 2 of each, 3 of each etc.

**Finish with 200m Run