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  VARSITY PREP - Youth Strength & Conditioning Training in Rehoboth Beach

February 28th, 2019

2/28/2019

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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) Floor Press - 4x3


​ACCESSORY
(1a) Single-arm Ring Row - 3x8
(1b) Front + Lateral Raise - 3x8
(1c) Banded Tricep Pushdowns - 3xMR


​CONDITIONING
AMRAP 12

100ft. Sandbag Carry
6 Box Jumps
12 Single-arm DB Clean & Presses
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February 27th, 2019

2/27/2019

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CONDITIONING
ALT Every 90 Seconds x3 Rounds

(a)


Min 1: Battle Rope
Min 2: Sled Push

Min 3: Mountain Climbers
Min 4: Band Circles

(b)


*AMRAP 20*

200m Run
40 Rope Skips
12 Plate Slides
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February 26th, 2019

2/26/2019

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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) Snatch-Grip RDL - 4x3
(1b) Double-broad Jump - 4x3


​ACCESSORY
(1a) Goblet Squat - 3x8
(1b) DB Reverse Lunges - 3x8
(1c) Hollow Hold - 3xMR


​CONDITIONING
AMRAP 12

100ft. Sled Push
6 Lateral Burpees
12 KB Swings
0 Comments

February 25th, 2019

2/25/2019

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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) Neutral Grip Pull-ups - 4x6
(2b) Half Kneeling SA DB Press - 4x6


​ACCESSORY
(1a) Barbell Row - 4x10
(1b) Push-ups - 4x10
(1c) Banded Straight Arm Pushdown - 4xMR


​CONDITIONING
AMRAP 12

200ft. Lateral Sled Drag
6 Sandbag Shoulders
12 Sledge Hammer Swings
0 Comments

February 22nd, 2019

2/22/2019

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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) Trap Bar Deadlift - 3x8

​ACCESSORY
(1a) Goblet Squat - 3x12
(1b) Banded KB Swing - 3x12
(1c) Hollow Hold - 3xMT


​CONDITIONING
AMRAP 12

10 Calorie Row
100ft. Sled Pull
20 Russian Twists
0 Comments

February 21st, 2019

2/21/2019

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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) Floor Press - 4x3


​ACCESSORY
(1a) Landmine Row - 5x6
(1b) Landmine Press - 5x6
(1c) Banded Y-Pulls - 5xMR


​CONDITIONING
AMRAP 12

300ft. Shuttle Run
​5 DB Clean & Presses
​10 Sled Rows

0 Comments

February 19th, 2019

2/19/2019

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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) Back Squat - 4x3
(1b) Single-leg Box Jump - 4x3


​ACCESSORY
(1a) DB Step-ups - 5x6
(1b) Single-leg DB RDLs - 5x6
(1c) Russian Twists - 5xMR


​CONDITIONING
AMRAP 12

250m Row
10 Strict Leg Raises
​100ft. Sled Push
0 Comments

February 18th, 2019

2/18/2019

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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) Neutral Grip Pull-ups - 3x8
(2b) Half Kneeling SA DB Press - 3x8


​ACCESSORY
(1a) Barbell Row - 3x12
(1b) Push-ups - 3x12
(1c) Banded Straight Arm Pushdown - 3xMR


​CONDITIONING
AMRAP 12

40 Rope Skips
6 Lateral Burpees
12 Medball Scoop Tosses
0 Comments

February 15th, 2019

2/15/2019

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) Snatch Grip RDLs - 5x5
(2b) Single-leg Hip Thrusts - 5x5


​ACCESSORY
(1a) Elevated Supermans - 4x12
(1b) Goblet Cossack Squats - 4x12
(1c) RKC Plank - 4xMT


​​CONDITIONING
AMRAP 12

40 Rope Skips
20 Russian Twists
150ft. Sled Drag
0 Comments

February 14th, 2019

2/14/2019

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) Pull-ups - 4x3
(1b) Push Press - 4x3


​ACCESSORY
(1a) Inverted Towel Rows - 3x10
(1b) Kneeling Medball Chest Pass - 3x10
(1c) Banded Tricep Pushdowns - 3xMR


​​CONDITIONING
AMRAP 12

30 Mountain Climbers
12 Sledge Swings
​6 KB Clean & Presses
0 Comments
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