Open Gym Strength and Conditioning – Teens

Warm-up

2:00 Bike

-into-

Hip Halo

-into-

7:00 AMRAP

6 Deadbugs

3 Inch Worms

3 Muscle Cleans

3 Back Squats

3 Squat Cleans

Back Squat (Back Squat for load:
10 reps @ 60%
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%)

On the final set (3+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 3 if needed).

Reminder that the above percentages are based on your training max, which is 90% of the heavy single weight that you found. For example, if your heavy single was 200, then you would use 180 as your training weight. Therefore, all of the above percentages would be based off of 180.

Metcon (Time)

24/20 Calorie Air Bike

20 Power Cleans (115/80)

24/20 Calorie Air Bike

15 Front Squats (115/80)

24/20 Calorie Air Bike

10 Squat Cleans (115/80)