Teen class coached by Coach Rachel,
I told them to do something silly this is what I got!
Warm up 15 minutes
please nothing overhead is shoulder or neck or mobility issues.
- Shin roll out ; 30sec per side
- Ankle Joint Mobilization; 20 reps per side, use band
- Straight Leg Raise; 15 per side, supine against rig, one leg at a time
- Goblet Squat Hold; 60 sec
- Posterior Shoulder Tissue Prep; 60sec per side use wall
- Crab Walk (you choose distance)
- 15 Russian Swings
Strength 5 4 3 2 1 plus pick a wod Scaled change the rep scheme 5×10
OH squat or strict press or kettlebell swings
Wod #1
Strength/Stamina Work
On the 1:30 x 7 Rounds:
3 Dumbbell Hang Clean and Jerks (Left Arm)
3 Dumbbell Hang Clean and Jerks (Right Arm)
6 Alternating Dumbbell Power Snatches
Athletes build in weight through the 7 rounds. Each set must be completed unbroken.
Wod #2
Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 back Squats
Even Minutes: 6 Overhead Squats(scaled use front squats)
Barbell Loaded at 64% of 1RM Front Squat For Both Lifts
Midline Conditioning
4 Rounds, Not for Time:
5 Inchworms
20 Second L-Sit