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