Generation Youth Program
The Youth are in session with school year schedule! Reach out to Coach BJ at [email protected] for more info.
Tuesday
ELEMENTARY SCHOOL:
SKILL:
KB Swings
WOD:
6 Minute AMRAP:
20 Jumping Jacks
10 KB Swings
5 Push Ups
MIDDLE SCHOOL:
Monday & Tuesday
STRENGTH:
Deadlift
Every 2 minutes for 6 sets:
Work up to a heavy set of 1
WOD:
10 Minute AMRAP:
30 Second Bike
9 Push Ups
12 KB Swings
HIGH SCHOOL
STRENGTH:
Deadlift
Every 2 minutes for 6 sets:
Work up to a heavy set of 1
WOD:
10 Minute AMRAP:
30 Second Bike
9 Push Ups
12 KB Swings
Thursday
ELEMENTARY SCHOOL:
SKILL:
DB Snatch
WOD:
4 Rounds:
Run
5 DB Snatches per arm
10 Squats
MIDDLE SCHOOL:
Wednesday & Thursday
STRENGTH:
Hang Snatch
Every 2 minutes for 6 sets:
Work up to a heavy set of 1
WOD:
400m Run
Then 3 rounds of:
5 Pull Ups
10 Push Ups
15 Squats
Then 400m Run
HIGH SCHOOL:
STRENGTH:
Hang Snatch
Every 2 minutes for 6 sets:
Work up to a heavy set of 1
WOD:
400m Run
Then 3 rounds of:
5 Pull Ups
10 Push Ups
15 Squats
Then 400m Run
Saturday
ELEMENTARY SCHOOL:
SKILL:
DB Thrusters
WOD:
Tabata Intervals (4 sets of each exerise)
DB Thrusters
Renegade Rows
Sit Ups
MIDDLE SCHOOL:
STRENGTH:
Shoulder Press
Every 2 minutes for 6 sets:
Work up to a heavy set of 1
WOD:
Tabata Mash Ups: (16 intervals of 20 seconds of work/10 seconds rest, 8 sets of each exercise:
1. Renegade Rows and Plank Holds
2. DB Thrusters & Sit Ups
*rest 1 minute between each couplet
HIGH SCHOOL:
STRENGTH:
Shoulder Press
Every 2 minutes for 6 sets:
Work up to a heavy set of 1
WOD:
Tabata Mash Ups: (16 intervals of 20 seconds of work/10 seconds rest, 8 sets of each exercise:
1. Renegade Rows and Plank Holds
2. DB Thrusters & Sit Ups
*rest 1 minute between each couplet