Newbie Day 2 – Warm-up with jump ropes and teach single efficiency, introduce doubles
Use last ½ of warm-up on kettlebells – halos, squats, etc.
Teach Kettlebell presses and test 5 rep 2 KB press.
If time, AMRAP – 8 swings, 5 press left, 5 press right, 5 right arm row, 5 left arm row, 30 singles
Next 12 Weeks Strength Development: 12 Min Max Reps Squat or Press: Every Monday and Tuesday for the next 12 weeks will start with 12 min of Max Reps for one of our main strength lifts. Campers will pick either squat or press. For example if they chose to squat on Monday than they will press on Tuesday. Campers will pick their KBs their KBs and approach the next 12 minutes working on volume for max unbroken reps for shoulder press and/or squat. 5 sets. Sets to begin every 2 minutes. Will ensure at least 90 seconds rest. Record your total volume each week. Once volume hits xx, move up in weight.
Stability: Bird Dogs, Dead Bugs,
Mobility: 90/90, Frogger, PVC Pass Throughs, Wall Angels
Activation: Banded Walks, Banded Glute Bridges, Banded Clam Shells, Banded Shoulder Pull Aparts
Followed by 18 Min AMRAP For Quality
8x Split Squat (Each Side) [2KB at side, feet on bench]
RED LEVEL Split Squat: 8x Pistols on Each Leg to blue block or crate.
8x SA KB Push Press (Each Side)
8x TRX SA Rows (Each Side)
8x Pause Waiter Squats (Each Side) :5 Sec Pause at bottom of each Rep
BLUE: 4 RNDS