Archive for the ‘fitness for teens’ Category

general warm up (15 minutes)

mountain climbers  x 75 reps

jumping jacks x 50 reps

alternating front lunges x 20 reps

rotation push ups x 20 reps

specific warm up (5 minutes)

bodyweight circuit set up and practice

strength (3 rounds)

one round =  45 to 90 degree leg lifts x 20 reps + bodyweight squats x  15 reps + tree pushups x 10 reps (Note: elevate your feet againts a tree)

conditioning/accessory work (1 round)

hollow rocks x 15 reps

side planks x 60 seconds eash side

 

general warm up (15 minutes)

Sanddune power steps x 50 reps

Sanddune push ups x 10 reps

Sanddune split squats x 10/10 reps

inch worms x 50 feet

specific warm up (5 minutes)

sled push/frame carry set up and light practice

strength (4 rounds)

one round = sled push x 50 feet + frame carry x 50 feet

conditioning/accessory work (1 round)

nightmares x 15 reps

Zercher sandbag squats x 15 reps

dumbbell pull overs x 15 reps

 

general warm up (15 minutes)

resistance  band vertical pull a parts x 50 reps

tin mans x 100 feet

broad jumps x 100 feet

barbarian split squats x 12/12 reps

Burgener drills

specific warm up (5 minutes)

snatch set up and light practice

strength (20 minutes)

snatch x 3 reps x 8 sets

conditioning/accessory work (2 rounds)

snatch grip deadlift x 5 reps

snatch grip rows x 10 reps

snatch grip push press x 10 reps

 

general warm up (15 minutes)

rotation push ups x 20 reps

dumbbell deadlifts x 15 reps

windshield wiper squats x 20 reps

Sanddune power steps x 50 reps

specific warm up (5 minutes)

hand-over-hand sled pulls set up and light practice

strength (4 rounds)

hand-over-hand sled pulls x 100 feet

conditioning/accessory work (2 rounds)

dumbbell bench press x 10 reps

hollow rocks x 15 reps

 

general warm up (15 minutes)

jumping jacks x 30 reps

1 legged hops x 100 feet

recline rope clinbs x 5 reps

resistance band suitcase deadlifts x 20 reps

Burgener drills

specific warm up (5 minute)

squat clean set up and light practice

strength (20 minutes)

squat cleans  x 3 reps x 7 sets

conditioning/accessory work (1 rounds)

seated resistance band pause rows x 15 reps

Zercher sandbag cleans x 15 reps

 

general warm up (15 minutes)

mountain climbers x 100 reps

tin mans x 100 feet

Sanddune split squats x 10/10 reps

strict pull ups x 10 reps

specific warm up (5 minutes)

dumbbell rows set up and light practice

strength (20 minutes)

heavy dumbbell rows 4/4 repsx 7 sets

conditioning/accessory work (3 rounds)

dumbbell clean & push press x 6/6 reps

dips x 6 reps

general warm up (15 minutes)

dumbbell star complex x 1

recline rope climbs x 5

kettlebell figure 8’s to hold x 25 reps

traveling broad jumps x 100 feet
specific warm up (5 minutes)

Cave Strong medley set up and light practice
strength (4 rounds)

one round = sled push x 50 feet + frame carry x 50 feet + axle cleans x 5 reps + weighted sit ups x 5 reps
conditioning/accessory work (2 rounds)

long cycles x 30 reps

360’s x 30 reps