Archive for the ‘fitness for teens’ Category

general warm up (15 minutes)

resistance band pull a parts x 30/30 reps

seated pause  resistance band rows x 15 reps

Bulgarian bag 360’s x 15/15 reps

sandbag Zercher cleans x 15 reps

specific warm up (5 minutes)

farmers walk set up and light practice

strength (4 rounds)

one round = farmers walk x 150 feet

conditioning/accessory work (2 rounds)

heavy dumbbell rows x 5/5 reps

weighted push ups x 10 reps

weighted sit ups x 10 reps

recline rope climb x 5

general warm up (15 minutes)

walking kettlebell swings x 100 feet

kettlebell goblet squats x 15 reps

Bulgarian bag wood choppers x 15/15 reps

mountain climbers x 100 reps

specific warm up (5 minutes)

high/low sled sprints set up and light practice

strength (5 rounds)

high/low sled sprints x 100 feet

conditioning/accessory work (2 rounds)

dumbbell pull overs x 12 reps

hamstring curls x 20/20 reps

General warm up (10 minutes)
Americanas x 50 reps
Sanddune push ups x 15 reps
windshield wipers x 20 reps
jumping jacks x 50 reps
specific warm up (5 minutes)
Adex club long cycle test
rest as needed
specific warm up (5 minutes)
pull up test
**Note: no conditioning/accessory work during tests**

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Note: If you miss this on Thursday, you get to do it on Friday

general warm up (15 minutes)

medicine ball chest passes x 15 reps

rotation push ups x 20 reps

barbarian split squats x 12/12 reps

1 legged hops x 100 feet

specific warm up (5 minutes)

concrete slab carry/Sanddune push ups set up and practice
strength (4 rounds)

one round = concrete slab carry x 100 feet + Sanddune push ups x 15 reps
conditioning/accessory work (2 rounds)

dumbbell side raises x 10 reps

Grinder Kord flys x 15 reps

lateral sledge hammer strikes X 10/10 reps

general warm up (15 minutes)

resistance band vertical pull a parts x 50 reps

resistance band “palms up” pull a parts x 50 reps

Power Wheel hand walks x 100 feet

Pendlay rows x 10 reps
specific warm up (5 minutes)

forward sled pull/stone carry set up and light practice
strength (5 rounds)

one round = heavy forward sled pull x 50 feet + stone carry x 50 feet
conditioning/accessory work (2 rounds)

resistance band hamstring curls x 25 reps

Zercher sandbag rear lunges x 20 reps