Open Gym Strength and Conditioning – Pre Teens (8-12)

Warm-up

2 Rounds

2 Minutes Running

1 Minute Situps

1 Minute Jump Squats

1 Minute Arm Circles (Switch directions at 30 sec)

1 Minute Push Ups

Skill

Push Press+Push Jerk (3+2)

*We want 3 Push Press into 2 Push Jerk

-Review Push Press.

-Push Jerk: Dip Drive Dip

-Start PVC then go to light bars. Older kids may add weight.

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP

50M Sprint

15 Squats

Rest 1:00

6 Minute AMRAP

100m Sprint

8 MedBall Squats

-Looking at quick rounds on the first AMRAP

-Legs will be fatigued on the second set. Look for slower runs