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  VARSITY PREP - Youth Strength & Conditioning Training in Rehoboth Beach

June 17th, 2019

6/17/2019

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WARM-UP
(1 Min Each)
Jumping Jacks
Inchworms

Reach Throughs

Handcuffs
Bent-Knee Iron Cross
Rolling V Sits
Cossack Squats
Broad Jumps


STRENGTH
(a) Strict Pull-ups - 5x5
(b) Push Press - 5x5

CONDITIONING
ALT Every 90 Seconds x3 Rounds

Min 1: 200m Run
Min 2: DB Push-up + Row
Min 3: Sledge Hammer Swings
Min 4: Russian Twists

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June 14th, 2019

6/14/2019

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WARM-UP
(1 Min Each)
Jumping Jacks
Inchworms

Reach Throughs
Handcuffs
Bent-Knee Iron Cross
Rolling V Sits
Cossack Squats
Broad Jumps


​STRENGTH
(1a) Front Squat - 3x8

​​ACCESSORY
*ALT EMOM 8*

(1a) DB RDL
(1b) L-Hold


​CONDITIONING
AMRAP 12

6 Stone Loads
15 Second Row/Bike/Ski
50ft. Sled Push
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June 13th, 2019

6/13/2019

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WARM-UP
(1 Min Each)
Jumping Jacks
Inchworms

Reach Throughs
Handcuffs
Bent-Knee Iron Cross
Rolling V Sits
Cossack Squats
Broad Jumps


​STRENGTH
(1a) Strict Pull-ups - 5x3
(1b) Log Clean & Press - 5x3


​ACCESSORY
*ALT EMOM 8*

(1a) Ring Rows
(1b) Kneeling Medball Pass


​CONDITIONING
AMRAP 12

200ft. Farmers/Waiters Carry
12 Renegade Rows
​12 Sledge Hammer Swings
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June 11th, 2019

6/11/2019

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WARM-UP
(1 Min Each)
Jumping Jacks
Inchworms

Reach Throughs
Handcuffs
Bent-Knee Iron Cross
Rolling V Sits
Cossack Squats
Broad Jumps


​STRENGTH
(1a) Deadlift - 5x3

​ACCESSORY
*ALT EMOM 8*

(1a) Bulgarian Split Squats
(1b) Plank Hold


​CONDITIONING
AMRAP 12

40 Mountain Climbers
10 Sandbag Squats
100ft. Sandbag Carry
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June 10th, 2019

6/10/2019

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WARM-UP
(1 Min Each)
Jumping Jacks
Inchworms

Reach Throughs
Handcuffs
Bent-Knee Iron Cross
Rolling V Sits
Cossack Squats
Broad Jumps


​STRENGTH
(1a) Ring Row - 3x8
(1b) Floor Press - 3x8


​ACCESSORY
*ALT EMOM 8*

(1a) Barbell Row
(1b) Banded Tricep Pushdowns


​CONDITIONING
AMRAP 12

100ft. Sled Row
8 Burpees
​8 DB Clean & Presses
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April 08th, 2019

4/8/2019

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WARM-UP
(1 Min Each)
Jumping Jacks
Inchworms

Reach Throughs
Handcuffs
Bent-Knee Iron Cross
Rolling V Sits
Cossack Squats
Broad Jumps


​STRENGTH
(1a) Single-arm Ring Row - 5x5
(1b) DB Floor Press - 5x5


​ACCESSORY
*ALT EMOM 8*

(1a) Barbell Row
(1b) Ring/Bar/Bench Dips


​CONDITIONING
AMRAP 12

100ft. Sled Row
5 Burpees
​5 Log Clean & Press
0 Comments

April 01st, 2019

4/1/2019

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WARM-UP
(1 Min Each)
Jumping Jacks
Inchworms

Reach Throughs
Handcuffs
Bent-Knee Iron Cross
Rolling V Sits
Cossack Squats
Broad Jumps


​STRENGTH
(1a) Single-arm Ring Row - 4x6
(1b) DB Floor Press - 4x6


​ACCESSORY
*ALT EMOM 8*

(1a) Barbell Row
(1b) Ring/Bar/Bench Dips


​CONDITIONING
AMRAP 12

100ft. Sandbag Carry
​5 DB Ground to OH
10 Strict Pull-ups 
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March 28th, 2019

3/28/2019

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WARM-UP
(1 Min Each)
Jumping Jacks
Inchworms

Reach Throughs
Handcuffs
Bent-Knee Iron Cross
Rolling V Sits
Cossack Squats
Broad Jumps


​STRENGTH
(1a) Pull-ups - 4x3
(1b) Push Press - 4x3


​ACCESSORY
*ALT EMOM 8*

(1a) Incline DB Row
(1b) Medball Push-ups


​CONDITIONING
AMRAP 12

100ft. Sled Push
10 KB Clean & Jerks
20 Mountain Climbers

0 Comments

March 26th, 2019

3/26/2019

0 Comments

 
WARM-UP
(1 Min Each)
Jumping Jacks
Inchworms

Reach Throughs
Handcuffs
Bent-Knee Iron Cross
Rolling V Sits
Cossack Squats
Broad Jumps


​STRENGTH
(1a) Trap Bar Deadlift - 4x3

​ACCESSORY
*ALT EMOM 8*

(1a) Goblet Lunges
(1b) Hollow Hold


​CONDITIONING
AMRAP 12

100ft. Sandbag Carry
5 Burpees
10 Strict Leg Raises
0 Comments

March 25th, 2019

3/25/2019

0 Comments

 
WARM-UP
(1 Min Each)
Jumping Jacks
Inchworms

Reach Throughs
Handcuffs
Bent-Knee Iron Cross
Rolling V Sits
Cossack Squats
Broad Jumps


​STRENGTH
(1a) Single-arm Ring Row - 3x8
(1b) DB Floor Press - 3x8


​ACCESSORY
*ALT EMOM 8*

(1a) Barbell Row
(1b) Bench Dips


​CONDITIONING
AMRAP 12

300ft. Shuttle Run
5 Box Jump Overs
10 Sledge Hammer Swings 
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