Teens Do Work Class with Johnnie
2 Min Row, Bike or Jump Rope
Group 1 – 2 Min Each Leg – Foam Roll IT, Quads, and Adductors
Group 2 – 4 Min AMRAP of: 10 Deadbugs, 10 Bear Crawls, 10 Glute
Bridges, 10 Beat Swings
Spiderman Variations and Thoracic MOB
Coaches Choice of Warm Up Game
With a Partner. Coaches will make teams on the whiteboard today!
10 Rounds Each for time:
Row 250 m /200 m
1 Arm Overhead Carry 70/53 or 53/44 or 44/35 Down and Back Length of Gym
P1 starts on the Rower and completes 250 m / 200 m then immediately
walks the length of the gym and back with a DB/KB in the same arm. On
the next set use the opposite arm.
Once P1 has gotten off the rower, P2 can start rowing. Reset the rower
between each set. Each teammate will complete 10 Rounds each.
You must challenge yourself with the overhead weight in order to get
the intended effect of this workout. Aim for 44/35 as the minimum
amount of weight today!
Walk 1 lap to Cool Down and then foam roll and static stretch with Coach
PART 2: STRENGTH OPTION – TESTING WEEK 2 of 2
Today is the last day to establish your Maxes for the strength program
on Monday. Refer to Monday and Wednesday’s WOD for the accessory work.
You will need to know your 1 RM or 3 RM in the following lifts:
Strict Press or Push Press
Deadlift or Trap Bar Deadlift
Back Squat or Front Squat