Teens Class
Teens Class resumes this week on Mondays and Thursdays!. 4:15pm – 5:00pm in the Hall of Gains.
MONDAY, AUG 30
SQUAT PROGRAM – Week 3, Day 1/2
Front Squat
6×3 @ 70%
Warm up and perform 6 sets of 3 reps at 70% of your 1RM. Not this is the same weight but more more rep as compared to 08/16/21.
ACCESSORY / COOLDOWN
3 sets:
20-30 abmat sit-ups, OR 15-25 GHD sit-up
Mobility exercise*
*After 1st set – 1:00 couch stretch, R
After 2nd set – 1:00 couch stretch, L
After 3rd set – 2:00 frog stretch
Pick a number of sit-ups that is appropriate for your fitness level right now. Talk to your coach first!
TUESDAY, AUG 31
STREGNTH
Every 2:30 x 5:
3 deadlift
No set percentage, but working sets should be challenging.
METCON
5 rounds:
6/5 strict pull-up
12 deadlift (205/135)
48 double-under
-Rest 1:00-
WEDNESDAY, SEP 1
STRENGTH
Every 2:00 x 5:
10-8-6-4-2 strict press*
*Decreasing reps each set:
1st set – 10 reps
2nd set – 8 reps
3rd set – 6 reps
4th set – 4 reps
5th set – 2 reps
METCON
4 rounds:
30/24 cal row
20 single-arm DB hang clean & push press (50/35)
10 dual DB box step-over (2 x 50/35, 24/20)
Bike erg cals = 33/26
Ski erg cals = 27/21
THURSDAY, SEP 2
SQUAT PROGRAM – Week 3, Day 2/2
Front Squat
3×6 @ 75%
Warm up and perform 3 sets of 6 at 75% of your 1RM.
CHOOSE YOUR OWN ADVENTURE METCON
The choice is yours…100 burpees or 100/80 calories on the assault/echo bike.
FRIDAY, SEP 3
METCON
AMRAP 20:
5/4 ring muscle-up
10 power snatch (95/65)
15 overhead squat (95/65)
200m run