Open Gym Strength and Conditioning – Teens

Warm-up

8:00 AMRAP

2x50ft Shuttle Run

5 Kip Swings

10 Alt. V-Ups

5 Back Squats

3 Worlds Greatest Stretch (each side)

Back Squat (Back Squat for load:
#1: 5 reps @ 40%
#2: 5 reps @ 50%
#3: 5 reps @ 60%)

We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs

Example: Your heavy single in the back squat is 200 lbs, so you will use 180 lbs (90%) + 5-10lbs total for your training-weight calculations. Therefore, all of your percentages will be based off of 190 lbs, not 200.

Metcon (Time)

5 Rounds

15 Wall Balls (20/14)

10 Toes to Bar

10x50ft Shuttle Run

(KG conv: 9/6)

Each shuttle run rep is 25 feet down + 25 feet back