Unlock your child’s athletic potential with the Anchored Junior Athletic Training Program, meticulously crafted for teens and pre-teens aspiring to excel in sports. This program focuses on building fundamental skills, strength, and agility while fostering a love for physical activity and teamwork. The Anchored Junior Athletic Training Program is designed to develop young athletes through age-appropriate exercises and activities. Our comprehensive approach ensures a balance between fun and structured training, creating an environment where kids can thrive and enjoy their fitness journey.
Circuit
A
3 rds - 50 meter med ball bear hug walk - 25 meter banded lateral walk
B
Goblet Squat
5 x 12
C
Step Up (Goblet)
4 x 16
Circuit
D
CHIPPER Workout 5 Wall Balls w/ medicine ball (9ft target) 10 Alternating Slam Ball Over Shoulder 15 Hops over slam ball 20 Lunges 15 Hops over Slam Ball 10 Slam ball over Shoulder 5 Wall Balls w/ medicine ball (9ft target) This is meant to be challenging but something you can complete at a fast pace. This is conditioning so it is meant to burn. Aim to complete as fast as possible. If you don't have a good wall space substitute wall balls for thrusters.
E
Walk
1 x 5:00
A
Shoulder Taps
@ 0:30
B
Push-Up
1 x MAX
C
Push-Up
60, 40, 25, 25
D
Bench Dips
4 x 12
Circuit
E
5 rds for time - 10 slam balls - 10 medicine ball thrusters - 5 burpee over med ball This should be fast paced with minimal breaks. Aim to complete in under 10 min
F
Walk
1 x 200
Conditioning
A
Slam Ball Circuit
20 min AMRAP (goal is to push yourself but to go just easy enough to not stop moving) 25 meter slam ball Swing Throw Right Arm 10 Slamball Over the Shoulders 25 meter Slam Ball Swing Throw L arm 10 Slamball Over the Shoulder Explode through the ball and push it as far as you can, pick it up and do it again until you reach 25 meters. Use your legs and put your backside into the push. This will build power in your swing. Over the shoulders is picking up the slam ball from the ground and throwing it back over your shoulder to the ground. Turn around and pick it up to do it again. Alternate shoulders you are throwing over each time (5 right//5 left)
Circuit
A
3 rds • 10 Banded Bent over Row • 10 Banded High Pull • 10 Supermans with a 5 second hold Uses bands. Engage upper back with each pull. Hold the row and high pull for 2 seconds each rep
B
Straight Leg Deadlift
4 x 12
C
Med Ball Twists
4 x 25
D
Plank
4 x 0:30
Circuit
E
21-15-9 reps - burpees - slam balls Do 21 burpees, 21 slam balls, 15 burpees, 15 slam balls etc. This is going to burn but is short and fast. This will build explosiveness and quickness
F
Stretching/Flexibility Circuit
3 x 60
Circuit
A
2 rds • 25 meter Slam ball overhead walk • 25 meter Banded lateral steps (switch sides halfway through) • 25 meter slam ball chest pass
Circuit
B
50 air squats (no weight) 40 Med Ball side Twists 30 med ball overhead throw 20 chair dips 10 burpee broad jumps REST 5 MINUTES 10 burpee broad jumps 20 chair dips 30 med ball overhead throw 40 med ball twists 50 air squats (no weight) Pick a steady pace and work through workout without stopping except for the rest. This seems like a lot, but don't let it defeat you. Work through it slowly and get it done. You will be glad you did
C
Walk
1 x 5:00
A
Shoulder Taps
3 x 20
B
Push-Up
1 x MAX
C
Push-Up
80, 60, 40, 40
Circuit
D
Every day there will be a conditioning piece to the workout. It will also bring a sense of competition with a leaderboard that you can log your scores against other athletes. Lengths of the conditioning will range from 5min sprint workouts to >20min endurance training. This weeks conditioning 5 rds for time (as fast and hard as possible) • 10 slam ball ground to overhead (G2OH) • 10 slam Ball thrusters • 5 burpees over slam Ball This should be light enough for you to go as fast as you can. Goal is finish in under 10 minutes
E
Walk
1 x 5:00
A
Band Walks
3 x 25
B
Weighted Lunges
3 x 25 @ 10 lb
C
Goblet Squat
3 x 20 @ 20 lb
Pyramid
D
5 Wall Balls w/ medicine ball (9ft target) 10 Alternating Slam Ball Over Shoulder 15 Hops over slam ball 20 Reverse Lunges 15 Hops over Slam Ball 10 Slam ball over Shoulder 5 Wall Balls w/ medicine ball (9ft target) Complete for time. If you are unable to have an empty wall space to complete wall balls, perform 5 thrusters with medicine ball. This is conditioning so push yourself hard. This should not take longer than 7 minutes so go HARD. For the over the shoulder, start with slam ball on the ground, squat down to pick up the ball, pick it up and throw it backwards over your shoulder, alternating shoulders each rep.
E
SB Bear Hug
1 x 5:00
Elevate your performance with Coach Hunter, a seasoned College Baseball Player, Crossfit Quarterfinals Athlete, and Advanced Medical Provider. Coach Hunter is dedicated to fostering athletic excellence in young Athletes, as well as building healthy habits that will last a lifetime. With a wealth of experience, Coach Hunter specializes in creating dynamic, engaging, and effective training programs
Enroll your child in the Anchored Junior Athletic Training Program and watch them grow into confident, skilled, and healthy young athletes. Our program not only enhances their athletic performance but also instills valuable life skills and a passion for fi
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