Teens Week of 06-20-16

Monday
Strength:
Back Squat 10-8-6
Conditioning:
500 Meter Row
Rest 3 Minutes
500 Meter Row

Wednesday
8 Rounds Each
Partner I Go, You Go
30 Second Hollow
20 Double Unders
10 Hand Release Push-Ups
5 Strict Chest-to-Bar Pull-Ups

Friday
Skill: Toes-to-Bar
Conditioning:
3 Rounds
200 Meter Run
50 Walking Lunges
Rest 3 Minutes Between Rounds

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Teens Week of 06-06-16

Monday
“Mitch”
Buy In: 200 Meter Sandbag Carry
5 Rounds
5 Front Squats
5 Deadlifts
1 Rope Climb
Buy Out: 95 Double Unders

Wednesday
Partner Workout
3 Rounds
3AMRAP
Partner 1: Hold Top of Deadlift
Partner 2: 8 Burpees
Rest 1 Minute Between Rounds

Friday
3 Rounds
1 Minute MAx Double Unders
1 Minute Max Sumo Deadlift Hi Pull
1 Minute Hollow Hold
1 Minute Max Push Press
1 Minute Rest

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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

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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

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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

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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

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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

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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

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