Open Gym Strength and Conditioning – Teens

Warm-up

2:00 Machine

-into-

8:00 AMRAP

25m Lizard Crawl

10 Cossack Squats

5 Back Squats (empty bar-build across sets)

5 Pike Push Ups

8 Box Step Ups

8 Ring Rows

Back Squat (Back Squat for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%)

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

14:00 AMRAP

5 Handstand Push Ups

5 Box Jumps (24/20)

5 Chest to Bar

10 Wall Balls (20/14)