Open Gym Strength and Conditioning – Teens

Warm-up

2:00 Air Bike

-into-

6:00 AMRAP

8 Roll and Reach

4 Single Arm Dumbbell Suitcase Deadlifts

4 Alternating Dumbbell Snatches

4 Up-Downs over Dumbbell

4 Deadlifts (empty bar – build across sets)

Deadlift (Deadlift 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 (2 Rounds for time)

3 rounds:

12/10 Calorie Air Bike

10 Alternating Dumbbell Snatch (35/25)

9 Burpee Over Dumbbell

-Rest until 12:00-

For time:

36/30 Calorie Air Bike

30 Alternating Dumbbell Snatch (35/25)

27 Burpee Over Dumbbell

(KG conv: 15/10)