Junior Athletic Program

3 rds - 50 meter med ball bear hug walk - 25 meter banded lateral walk

Goblet Squat

5 x 12

Step Up (Goblet)

4 x 16

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.

Walk

1 x 5:00

Shoulder Taps

@ 0:30

Push-Up

1 x MAX

Push-Up

60, 40, 25, 25

Bench Dips

4 x 12

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

Walk

1 x 200

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)

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

Straight Leg Deadlift

4 x 12

Med Ball Twists

4 x 25

Plank

4 x 0:30

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

Stretching/Flexibility Circuit

3 x 60

2 rds • 25 meter Slam ball overhead walk • 25 meter Banded lateral steps (switch sides halfway through) • 25 meter slam ball chest pass

 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

Walk

1 x 5:00

Shoulder Taps

3 x 20

Push-Up

1 x MAX

Push-Up

80, 60, 40, 40

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

Walk

1 x 5:00

Band Walks

3 x 25

Weighted Lunges

3 x 25 @ 10 lb

Goblet Squat

3 x 20 @ 20 lb

 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.

SB Bear Hug

1 x 5:00