October 2021 Teen Workout #2

Workout Overview

Prepare
Warm up
5 second handstand hold
5 m handstand walk
5 second handstand hold
Roll out
10 m Bear crawl
Run 100 m Fwd
Run 100 m Bckwd
10 blocked side to side hops
10 blocked front to back hops
5 dogeball throws dominate hand
5 dodgeball throws weak hand
5 pull ups or 3 negatives
5:00 Own the skill challenge
Burpee to Skater to Pendulum

Practice
Spend 5:00-10:00 working on wall ball technique. Pay particular attention to positional
consistency. Discuss similarities to thruster. Check out the video

Play
AMRAP in 3:00
3 thrusters (Heavy with focus on tech. Varsity boys can go as high as 135, girls 95)
10 burpees
Rest 2:00
AMRAP in 4:00
9 DB thrusters (mediums weight, Varsity boys 35-40 pounds, girls 30-35)
10 burpees
Rest 2:00
AMRAP in 5:00
15 wallball
10 burpees
3x
15 single calf raises
10 pendulums

Mobility
Couch stretch
Cobra
Chest stretch