4190 Thursday 8/21/2025

TEEN ATHLETE TRAINING COURSES
SEP 8 - OCT 2
VARSITY - AGES 12-14
JR VARSITY - AGES 8-11

LIFETIME MEMBERS: Use code MEMBER at checkout for 20% off

A
Run 1 lap
15 pushups
Run 1 lap
15 clapping pushups
Run 1 lap
15 diamond pushups

Crab Walk 50'
Backwards Crab Walk 50'
Bear Crawl 50'
Backwards Bear Crawl 50'

1-2 rds
16 russian swings
8ea kb strict press
(10 min)

B
Strict Press
4x4 80%

Ring Dips
4x5, slow & full range
*Dips imediately after each set of presses
(20 min)

C
AMRAP 10 min
8 toes-to-bars
8 DB thrusters (35/25lb)
12 DB walking lunges

4189 Wednesday 8/20/2025

A
2 min Ski

3 rds
10 ring rows
5 T2B
3-5 Strict pullups
(10 min)

B
Muscle Up technique work
(20 min)

C
Partner shared burden
20 min AMRAP
40/32 Cal Ski
40 Burpee Box Jump Overs
40/32 Cal Ride
40 Front Squats (155/105)

4188 Tuesday 8/19/2025

A
Coach led warmup
(10 min)

B
Mid Thigh Hang Power Snatch
4x4

Power Snatch
5x3
(25 min)

C
12 min EMOM
Min 1: 40 Double Unders
Min 2: Max Abmat Situps

4187 Monday 8/18/2025

TEEN ATHLETE TRAINING COURSES
SEP 8 - OCT 2
VARSITY - AGES 12-14
JR VARSITY - AGES 8-11

LIFETIME MEMBERS: Use code MEMBER at checkout for 20% off

A
Row 500m
3 rds
20 Jumping Jacks
:30 sec Handstand hold
:30 sec hanging L-sit
5 Ring Dips
(10 min)

B
Rear Foot Elevated Split Squats
1x12 ea
3x8 ea
(15 min)

C
20 min AMRAP
400m Run
40 Ring Dips
400m Run
40 Ring Rows
400m Run
40 Pushups
400m Run
40 Pullups

4186 Sunday 8/17/2025

SUNDAY CAPACITY
100/80 cal ride
Rest 4 min
80/60 cal ride
Rest 3 min
60/40 cal ride
Rest 2 min
40/25cal ride
Rest 1 min
20/15 cal ride

4185 Saturday 8/16/2025

A
3 lap run
Into 2 rounds
10 lateral plate hop overs
12 kb swing
14 walking lunges
16 plank shoulder taps

B
5 sets
12 double dumbbell box step overs 20”

C
“Mount Doom”
30 burpee box get overs (48/40)
100 double unders
60 db snatch (70/50)
100 double unders
90 T2B
100 double unders
120/90 cal ski
100 double unders
90 T2B
100 double unders
60 db snatch (70/50)
100 double unders
30 bar muscle up

Target 35
Cap 40

Flow: This is an up and back chipper with 100 double unders separating each movement. Partners share the burden of all the work. Box get overs are two boxes stacked together. Use two rogue bands to secure the boxes.

4184 Friday 8/15/2025

A
Coach led warmup
(15 min)

B
Deadlifts
6x3
*All sets at 75%
**Future weeks: 78%, 81%
(20 min)

C
1k Row
30 Hang Snatch (75/55)
30 Pullups
*10 min timecap

4183 Thursday 8/14/2025

A
Coach led warmup
(10 min)

B
Strict Press
4x5 75%

Ring Dips
4x5, slow & full range
*Dips imediately after each set of presses
(20 min)

C
5 rds
Run 1 lap
3 clean & jerks
10/7 Cal Ski
-Rest 1 min-

*C&J weights increasing each round:
95/65
115/75
135/95
155/105
175/115

*15 min timecap

4182 Wednesday 8/13/2025

A
1 min row
30 double unders
Max handstand hold
1 min ski
40 double unders
Max handstand hold
1 min walking lunges
50 double unders
Max handstand hold
(10 min)

B
Split jerks
3-3-3-3-3
(15 min)

C
With a partner

20 min AMRAP
4 lap Run with your wall ball, switch ball between partners as needed

150 Wall Balls
150 Box Jump Overs

6 lap Run, Alternate laps

Max Wall Balls and Box Jump Overs in remaining time.

*Partners work at the same time at each station. Switch as needed. Score is total reps.

4181 Tuesday 8/12/2025

A
400m Run

With an empty barbell
3 rds
3 high hang power snatch
3 mid thigh hang power snatch
3 below knee hang power snatch

Add light weight and repeat
(10 min)

B
High Hang Power Snatch
4x4

Power Snatch
4x3
(25 min)

C
4 rds
In 2 min:
20/15 cal ride
10 T2B
Max pullups
-Rest 2 min-

4180 Monday 8/11/2025

A
3 min row, ride or ski

10 wall balls
5 strict pullups
20 wall balls
10 kipping pullups
30 wall balls
15 butterfly pullups
40 wall balls
(10 min)

B
Back Squats
6x3
*All sets at 84%
(20 min)

C
5 rds
3 min AMRAP
3 power cleans (135/95)
6 pushups
9 air squats

*1 min rest between AMRAPs
*Start where you left off

4179 Sunday 8/10/2025

SUNDAY CAPACITY
2 rounds for time
800 meter run
50 line facing burpees

4178 Saturday 8/9/2025

A
3 lap run
Into
2 rounds
10 Russian swing
100 dual kb front rack walk
10 dual kb deadlift
10 empty barbell hang muscle clean

B
10 EMOM
2 hang clean (medium weight, use this as a primer for the heavy cleans in the workout)
2 tall box jumps 30/24

C
“Swiper, no swiping”

30 squat clean 225/155
3 mile run
30 squat clean 225/155

Cap 40

Flow: Partners will share the burden of all the work. Partners can run inside on the track (36 laps). Or, outside… the 1 mile course is shown below. Alternate running to Caeda drive 3x each will be equivalent to 3 miles.

4177 Friday 8/8/2025

A
3 min Ride

3 rds
10ea single arm kb deadlifts
10 goblet squats
1ea turkish getups
(10 min)

B
Deadlifts
6x3
*All sets at 72%
**Future weeks: 75%, 78%, 81%
(20 min)

C
4 rounds of:

4 sets
5 2KB Front Rack Squats + 50' Front Rack Walk

-Rest 1 min between rounds-

Flow: Do 5 squats + 50' walk 4 times then rest 1 min. Do that 4 set complex 4 times.
*15 min timecap

4176 Thursday 8/7/2025

A
3 min Ski

With an empty barbell
3 rds
10ea Windshield wipers
10 Good mornings
10 Strict press
10 GHD situps

Banded shoulder opening and stretching
(15 min)

B
Strict Press
*Work to heavy
(20 min)

C
21-15-9
T2B
HSPU
*8 min timecap

D
Coach led mobility
(5 min)

4175 Wednesday 8/6/2025

A
Coach led warmup
(10 min)

B
With a partner

40 min AMRAP
Station A: Row for distance
Station B: 1 rd of Cindy + 20sec hollow hold

*P1 rows while P2 does a round of cindy. Switch when P2 is done.
1 rd of Cindy = 5 pullups, 10 push ups, 15 air squats, 20sec hollow hold

4174 Tuesday 8/5/2025

A
Coach led warmup
(10 min)

B
High Hang Power Snatch
4x4

Power Snatch
4x3
*Pause at knee
(25 min)

C
12 min AMRAP
Ski 500/400m
rest 1 min
Run 400m
rest 1 min
Row 500/400m
rest 1 min
Max Cal Ride

4173 Monday 8/4/2025

A
3 min row or ride
then
3 rounds
:30 pigeon hold, each leg
10 banded monster walk
15 goblet squats
(10 min)

B
Back Squats
6x3
*All sets at 81%
**Next week: 84%
(20 min)

C
100 DB Step Ups
*Every break do 6 Burpee Get Overs

200 Double Unders
*Every break do 3 Box Jump Overs (20")
*18 min timecap

4172 Sunday 8/3/2025

SUNDAY CAPACITY
10 EMOM
10/7 cal row + 5 line facing burpee

Rest 2 minutes

10 EMOM
10/7 ski + 5 lateral burpee over line

4171 Saturday 8/2/2025

A
Run to Blackmore
2 rounds
10 Banded pull apart
10 Kip swings
10 Russian kb swings

B
100 t2b*
*Every time you break 10 dual KB deadlift

C
“Snipe Hunter”

5 rounds for time

400m run together
6 rope climbs
20 DB snatch 70/50
20 DB bench 70’s/50’s

Flow: Partners will run 400m together then share the work on the rope, snatches and bench.