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  VARSITY PREP - Youth Strength & Conditioning Training in Rehoboth Beach

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

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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 - 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

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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 - 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 
0 Comments

March 22nd, 2019

3/22/2019

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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) Zercher Squat - 4x6

​ACCESSORY
(1a) DB RDL - 3x15
(1b) Bulgarian Split Squat - 3x15
(1c) Hanging Leg Raises - 3xMR


​CONDITIONING
AMRAP 12

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

March 19th, 2019

3/19/2019

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) Deadlift - 6x2
(1b) Hurdle Jump - 6x2


​ACCESSORY
(1a) Walking Sandbag Lunges - 4x12
(1b) Single-leg Hip Thrusts - 4x12
(1c) Pallof Circles - 4xMR


​CONDITIONING
AMRAP 12

100ft. Sandbag Carry
10 Rotational Ball Slams
​30 Rope Skips

0 Comments

March 18th, 2019

3/18/2019

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) Towel Row - 4x6
(1a) Floor Press - 4x6


​ACCESSORY
(1a) Alternating DB Row - 3x15
(1b) Alternating DB Press - 3x15
(1c) Push-ups - 3xMR


​CONDITIONING
AMRAP 12

100ft. Sled Row
10 Alt. DB Clean & Presses
30 Mountain Climbers
0 Comments

March 12th, 2019

3/12/2019

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) Deadlift - 4x3
(1b) Hurdle Jump - 4x3


​ACCESSORY
(1a) Walking Sandbag Lunges - 3x15
(1b) Single-leg Hip Thrusts - 3x15
(1c) Pallof Circles - 3xMR


​CONDITIONING
AMRAP 12

200ft. Lateral Sled Drag
6 Burpees
​12 Sledge Swings
0 Comments

March 11th, 2019

3/11/2019

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) Towel Row - 3x8
(1a) Floor Press - 3x8


​ACCESSORY
(1a) Alternating DB Row - 3x12
(1b) Alternating DB Press - 3x12
(1c) Push-ups - 3xMR


​CONDITIONING
AMRAP 12

100ft. Sandbag Carry
60 Rope Skips
15 Russian Twists
0 Comments

March 08th, 2019

3/8/2019

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 - 6x4

​ACCESSORY
(1a) Goblet Squat - 5x8
(1b) Banded KB Swing - 5x8
(1c) Hollow Hold -53xMT


​CONDITIONING
AMRAP 12

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

March 07th, 2019

3/7/2019

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 - 6x2
(1b) Floor Press - 6x2


​ACCESSORY
(1a) Single-arm Ring Row - 3x10
(1b) Front + Lateral Raise - 3x10
(1c) Banded Tricep Pushdowns - 3xMR


​​CONDITIONING
AMRAP 12

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