Teens Week of 05-23-16
Monday
Skill: Snatch
Conditioning: Every Minute for 15 Minutes
1 Snatch & 2 Overhead Squats
Finisher: 800 Meter Run Time Trial
Wednesday
Skill: Back Squat 4 x 5
Conditioning: 9 -15 -21
Russian Kettlebell Swings
Box Jumps
Burpees
Friday
Skill: Power Clean
Conditioning: 10 Minute AMRAP
10 Power Cleans
10 Pull-Ups
Teens Week of 05-16-16
Monday
Skill: Front Squat 4 x 3
Conditioning: 6 Rounds
30 Seconds On, 30 Seconds Off
Thrusters (Light)
Calorie Row
Wednesday
Conditioning: 15AMRAP
6 Ring Row
9 Push-Up
12 Sit-Up
Friday
Skill: Practice Deadlift
Conditioning: 10EMOM
3 Deadlifts (Heavy)
Max Wallballs in Remaining Time
Teens Week of 05-09-16
Monday
Skill: Deadlift 4 x 3
Conditioning: 2 Rounds
500 Meter Row
25 Wallballs
15 Burpees
Wednesday
Skill: Squat 4 x 1
Conditioning: 3 Rounds
1 Min Max Effort Each Station
1. 30' Shuttle Sprints
2. Sled Push
3. Plank Hold
4. Rest
Friday
9 Minute AMRAP
Partner I Go, You Go
1-2-3-4-5-6....
Barbell Push Press (Heavy)
Box Jumps
Teens Week of 05-02-16
Monday
Skill: Snatch
Conditioning:
50 Alternating Single Arm Dumbbell Snatch
50 Jumping Pull-Ups
50 Sit-Ups
50 Double Unders
Wednesday
Skill: Strict Press 5 x 3
Conditioning: 5 Rounds
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Jerks
Friday
Skill: Standing Triple Jump For Distance
Conditioning: 15EMOM
Minute 1. 10 Burpees
Minute 2. 60' Bear Crawl
Minute 3. 10 Broad Jumps
Teens Week of 04-25-16
Monday
Skill: Squat 2-2-2-2-2
Conditioning: 12 Minutes As Many Rounds As Possible
10 Dumbbell Walking Lunges
10 Dumbbell Push Press
200 Meter Run
Wednesday
Skill: Handstand Practice
Conditioning: 21-15-9-6-3
Push-Ups
Kettlebell Swings
Friday
Skill: Rowing
Conditioning: 4 Rounds
30 Squats
15 Box Jumps
300 Meter Row
Mobility Week of 04-25-16
Tuesday
3 Rounds
15 Side Lying Clamshell Hip Openers Both Sides
15 Side Lying Leg Circles Both Sides
15 Side Lying Front and Back Leg Taps Both Sides
Thursday
Child's Pose with Breathing Techniques
Prone on Elbows, Prone Press Ups
Prone Hip Extension
Prone Lumbar Twist
Saddle Archer with Arms Crossed in Front
Single Nostril Breathing Techniques
Homework
4 Minutes Glute Smash with Foam Roller Each Side
3 Minutes ITB Smash with Foam Roller Each Side
Teens Week of 04-18-16
Monday
Skill: Deadlift 5-5-5-5-5
Conditioning: 3 Rounds
21 Wallballs
15 Ring Rows
9 Burpee Box Jump Overs
Wednesdsay
Skill: Clean and Jerk Practice
Conditioning: 10-9-8-7-6-5-4-3-2-1
Dumbbell Clean and Jerk
1 Rope Climb Between Rounds
Friday
Skill: Push Press
Conditioning: 15 Minute AMRAP
20 Double Unders
200 Meter Run
10 Parallette Shoot Throughs
Mobility Week of 04-18-16
Tuesday
2 Rounds
10 GHD Sit-Ups
10 GHD Back Extension
10 GHD Hip Extension
Followed by 3 Minutes Lax Ball Lat Smash Each Side
Thursday
Kneeling Clasp Hands Behind Back
Saddle with Chest Opener
Half Kneel Hamstring Stretch
Quad Knee Ext, UE, Alternate
Supine Feet Together Knees Out Adductor Stretch
Weekend Homework
Accumulate 3 Minutes Handstand Hold
Max Distance Handstand Walk
Teens Week of 04-11-16
Monday
Skill: Back Squat 5-5-5-5
Conditioning: 9-15-21
Calorie Row
Snatch
Wednesday
Skill: Strict Press 3-3-3-3-3
Conditioning: 4 Rounds
10 Hang Power Cleans
10 Front Squats
400 Meter Run
Friday
Tabata Row
Rest 2 Minutes
Tabata Kettlebell Swings
Rest 2 Minutes
Tabata Burpees