Shoulder Strength & Stability, 3RM Thruster, Fronts Squats @ 80%, HSPU & C2Bar

Kids 6-12 3:45pm

Youth 13+ 4:30pm

Because of the different level of athlete in our super youth you will follow either the beginner, intermediate or advanced programming. Your coach will determine which you will follow on any particular day and will give you suitable scaling for your level of development

Beginner 6am, 9:30am & 7:30pm

(A) Shoulder Strength & Stability

(B) Thrusters-Technique & Progressions

(C) Individually for time-4 Rounds 15 Front Squats 40/30kg, 10 HR Pushup, 5 Pullups

Intermediate 6am, 9:30am & 6:30pm

(A) HSPU-Technique & Progression (If you are proficient, do 5 HSPU in the workout instead of 10 Pushups)

(B) 3RM Thruster

(C) Individually for time-4 Rounds 15 Front Squats 50/35kg, 10 Pushup, 5 C2B

Advanced 9:30am & 5:30pm

(A) Shoulder Strength & Stability

(B) 3RM Thruster

(C) Individually for time-4 Rounds 5 Front Squats @ 80% 1RM, 15 HSPU, 15 C2B  

   

Focus- (A) Do this in the warm up (B) No Racks  (C) Use Racks