WEDNESDAY

The Fitness Academy Athboy – HOME WORKOUTS

Metcon

Warm-up

Squat to hamstring x 5 reps (pause in each position for 5 seconds)

calf mash and stretch shins 30/30

frog stretch +shoulder opener 30/30

Metcon (AMRAP – Rounds and Reps)

8 min amrap

30 dus/15 s-s-du/60 singles

15 DB SNATCH/G20H PLATE

8 PLANK UPS /10-12 MOUNTAIN CLIMBERS

REST 1 MIN

6 MIN AMRAP

10 THRUSTERS

15 SIT UPS
RX+= DUS/S-S-DU

IF USING BAR DONT GO TOO HEAVY

IE:25 KG MAX LADIES

40KG MAX MEN

DB OPTIONS IN VIDEO

SCALE SIT UP REPS IF NEEDED TO 10 INSTEAD OF 15

SCALE PLANK UPS TO MOUNTAIN CLIMBERS IF NEEDED

Metcon

3KM RUN (Time)

3km Run or Walk for time.

4KM RUN (Time)

4km Run or Walk for Time

5KM RUN (Time)

5km Run or Walk for time.

6KM RUN (Time)

6km Run or Walk for time.

10KM RUN (Time)

10km Run or walk for time

RUN FOR DISTANCE (Distance)

Run whatever distance you are able and record.