Generation Youth Program

Summer Program is in session now! Registration for Summer Program is HERE – once you’ve registered, you’ll get an email from Coach BJ with further instructions!

Monday

MIDDLE SCHOOL: 
STRENGTH: 
Back Squat
50% x 5, 60% x 5, 70% x 3, 80% x 3, 85% x 3+
WOD: 
4 Rounds:
7 Box Jumps
14 Row Calories
21 Sit Ups

HIGH SCHOOL:
STRENGTH: 
Back Squat
50% x 5, 60% x 5, 70% x 3, 80% x 3, 85% x 3+
WOD: 
5 Rounds:
7 Box Jumps
14 Row Calories
21 Sit Ups

Tuesday

ELEMENTARY SCHOOL:
SKILL:
KB Swings
WOD:
6 Minute AMRAP:
25 Jump Rope
20 Sit Ups
10 KB Swings
GAME: 
I Spy

MIDDLE SCHOOL: 
STRENGTH: 
6 Sets Every 2 Minutes:
40 Yard Waiters Walk
30 Second Plank Hold
WOD: 
“Quarters”
Run 400m
Rest 2 minutes between

HIGH SCHOOL:
STRENGTH: 
6 Sets Every 2 Minutes:
40 Yard Waiters Walk
30 Second Plank Hold
WOD: 
“Quarters”
Run 400m
Rest 2 Minutes between

Wednesday

MIDDLE SCHOOL: 
STRENGTH: 
Floor Press
50% x 5, 60% x 5, 70% x 3, 80% x 3, 85% x 3+
WOD: 
For time:
1200m Bike
20 Ring Rows
1000m Bike
15 Ring Rows
800m Bike
10 Ring Rows
400m Bike
5 Ring Rows

HIGH SCHOOL:
STRENGTH: 
Bench Press
50% x 5, 60% x 5, 70% x 3, 80% x 3, 85% x 3+
WOD: 
For time:
1600m Bike
25 Ring Rows
1200m Bike
20 Ring Rows
800m Bike
15 Ring Rows
400m Bike
10 Ring Rows

Thursday

ELEMENTARY SCHOOL:
SKILL:
MB Clean
WOD:
4 x 30 seconds
MB Clean
MB Twists
Mountain Climbers
GAME: 
Swim Fishy Swim

MIDDLE SCHOOL: 
STRENGTH:

6 Sets Every 2 Minutes:
40 Yard Sled Push
WOD:
10 Minute AMRAP:
5 Pull Ups
10 Push Ups
15 Squats

HIGH SCHOOL:
STRENGTH:
6 Sets Every 2 Minutes:
40 Yard Sled Push
WOD:
12 Minute AMRAP:
5 Pull Ups
10 Push Ups
15 Squats

Friday

MIDDLE SCHOOL:
STRENGTH: 
Deadlift
50% x 5, 60% x 5, 70% x 3, 80% x 3, 85% x 3+
WOD: 
EMOTM for 12 Minutes:
4 Burpees
8 KB Swings

HIGH SCHOOL:
STRENGTH: 
Deadlift
50% x 5, 60% x 5, 70% x 3, 80% x 3, 85% x 3+
WOD: 
EMOTM for 12 Minutes:
4 Burpees
8 KB Swings