1/16/2021
Elementary:
Skill:
Jumping pull ups/Pull ups/Holds (Choose your ability level)
Push ups (box or floor)
Workout:
**Work your way across room (push ups under one rig, sit ups in middle, jumping pull ups on other
rig–rearrange if needed based on number of kids)
5:00-8:00 AMRAP (base time on class size)
5 Jumping Pull ups
5 Sit ups
5 Push ups … run back to pull up bar for next round
Game:
Open Gym Time (Coach can get out ropes, etc. for kids to practice)
TEENS:
Skill: (10-15 minutes)
Clean
**Empty Bar Practice Hang Clean, Power Clean, Squat Clean
–Add some weight before start of workout (starting around 50% of max if you have one)
Double Unders
**Work double unders in between clean practice
Workout:
20:00
10 Double Unders (:30 cap… As low as 5 reps)/20 Singles
3 Hang Power Cleans
10 Double Unders/20 Singles
2 Power Cleans
10 Double Unders/20 Singles
1 SQUAT Clean from the Floor
REST EXACTLY 2:00
**Slowly increase weight each round IF technique looks and feels good. If it’s not feeling great, don’t go up!


 

Justin VanBeek

Written by: Justin VanBeek

Leave A Reply:

No comments yet.