Youth program - Beyond Lifting

Created by Abigail Guerrero and reviewed by Ciro Ibanez !

NOTE

AMRAP = As Many Rounds As Possible

Time cap = Maximum of minutes to do the training

EMOM = Every Minute On the Minute
Each minute, you have a certain amounts of reps to do, the remaining time in the minute is rest.

Intégrer l'haltérophilie au milieu scolaireIntegrating weightlifting into the school environment

En français seulement

In french only

2020-06-19

GPP GENERAL PHYSICAL PREPARATION

Training 1
8 rounds for time of :

10 Alternate step on box
10 Wall-ball shots
10 Burpees

Training 2

10x3 Slow cleans
6x12 Back extensions
6x30 Combined abs (10 front, 10 left side, 10 right side)

2020-06-18

GPP GENERAL PHYSICAL PREPARATION

Training 1

10x5 Slow snatches
5/2(1+4) Snatches + Overhead squats

Training 2
AMRAP 10 min :

10 Push-ups
10 Box jumps
10 Dips
10 Sit-ups

2020-06-17

GPP GENERAL PHYSICAL PREPARATION

Training 1
4 rounds for time of :

One trip in bear walk
Back in reverse bear walk
One trip in frog jumps
Back in reverse frog jumps

Training 2
6 rounds for time of :

5 Cleans
10 Front squats
10 Deadlifts

Training 3

5x20sec Handstand hold against wall
5x10sec in bridge position
5x15 V-ups

2020-06-16

GPP GENERAL PHYSICAL PREPARATION

Training 1
AMRAP 9 min :

30 Air squats
30 Single-unders
30 Alternate overhead lunges
30 Single-unders

Training 2
6 rounds for time of :

7 Thrusters
7 Push presses
7 Stand up sit-ups

2020-06-15

GPP GENERAL PHYSICAL PREPARATION

Training 1
AMRAP 8 min :

3 Front rolls
6 Frog jumps
9 Push-ups

Training 2
5 rounds for time of :

5 Snatches
10 Overhead squats
15 Dips
20 Superman
25 Sit-ups

2020-06-12

GPP GENERAL PHYSICAL PREPARATION

Training 1
AMRAP 20min :
2-4-6-8....

Burpees
Wall-ball shots
Stand-up sit-ups

Training 2

5x10 Box jumps
5x10 Back extensions
5x10 V-ups

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2020-06-11

GPP GENERAL PHYSICAL PREPARATION

Training 1
AMRAP 25min :

50 Air squats
40 Push-ups
30 Sit-ups
20 Down-ups

Training 3

6x1 Handstand to bridge position
6x1 Bridge to handstand position
6x20sec Hollow body hold

2020-06-10

GPP GENERAL PHYSICAL PREPARATION

Training 1

10x5 Slow cleans
5x10 Front Squats
5x15 Back extensions
5x20 Sit-ups

Training 2
5 rounds for time of :

20 Dips
10 Box jumps
20 Wall-ball shots

Training 3

Max handstand hold

2020-06-09

GPP GENERAL PHYSICAL PREPARATION

Training 1

10x5 Slow snatches
5x10 Overhead squats

Training 2
6 rounds for time of :

15 Deadlifts
10 Burpees over bar

Training 3

5x15 V-ups

2020-06-08

GPP GENERAL PHYSICAL PREPARATION

Training 1
5 rounds for time of :

One trip in bear walk or handstand walk
One trip in side roll
One trip in frog jumps
One trip in duck walk

Training 2
2 rounds for time of :

2min Max squats
2min Max sit-ups
2min Max push-ups
2min Max knee raises
2min Max dips
2min Max v-ups

Training 3

5x20sec Handstand hold against wall
5x12 Superman

2020-06-05

GPP GENERAL PHYSICAL PREPARATION

Training 1
For time :

30 Wall-ball shots
10 Push-ups
30 Wall-ball shots
15 Dips
30 Wall-ball shots
20 Single-unders
30 Wall-ball shots
25 Push-ups
30 Wall-ball shots
30 Dips

Time cap 20min

Training 2

6x1 Handstand to bridge position
6x1 Bridge to handstand
6x10 V-ups

2020-06-04

GPP GENERAL PHYSICAL PREPARATION

Training 1
AMRAP 8min :

8 Cleans with dumbbells
8 Alternate steps on box
8 Alternate lunges with dumbbells

Training 2
AMRAP 10min :

25 Thrusters
25 Plank jumping jacks
10 Frog jumps

Training 3

5x10sec Bridge
5x max time in handstand
5x30 Sit-ups

2020-06-03

GPP GENERAL PHYSICAL PREPARATION

Training 1
AMRAP 10min :
2-4-6 ... reps

Snatches
Overhead squats
Burpees over bar

Training 2

5x20sec Hollow body hold
10 Handstand walk against wall

2020-06-02

GPP GENERAL PHYSICAL PREPARATION

Training 1
5 rounds for time of :

5 Power cleans
10 Front squats
5 Jerks
10 Deadlifts

Training 2
5 rounds for time of :

30 Air squats
10 Push-ups
30 Sit-ups

2020-06-01

GPP GENERAL PHYSICAL PREPARATION

Training 1
5 rounds for time of :

30 Single-unders
10 Overhead Lunges with ball
30 Single-unders
10 Dips

Training 2

5x20sec Handstand hold
5x15 Back extensions
5x15 V-ups
6x6 Frog jumps

2020-05-29

GPP GENERAL PHYSICAL PREPARATION

Training 1

AMRAP 17 min :

4 Circles with ball
(clockwise)
4 Circles with ball
(counter clockwise)
10 Thrusters with ball throw
4 Passes under left right
4 Passes under left leg
10 Thrusters with ball throw

Training 2

5x1 Bridge position to handstand hold
5x Max distance in handstand walk
5x1 Handstand to bridge position
5x30 Sit-ups

Exercises demonstration, see video 2020-05-22

2020-05-28

GPP GENERAL PHYSICAL PREPARATION

Training 1

8 rounds for time of :

10 Alternate single leg box jumps
(touch foot to complete the rep when on the box)
5 Burpee box jumps

Training 2

5 rounds for time of :

5 Cleans
10 Front squats
5 Push presses

Training 3

6x1 Handstand to bridge position
5x10 Stand up sit-ups

Exercises demonstration, see video 2020-05-21

2020-05-27

GPP GENERAL PHYSICAL PREPARATION

Training 1
4 rounds for time of :

4 Sprints
10 Long jumps
10 Backward hop
10 Side jumps (right side)
10 Side jumps (left side)

Training 2
AMRAP 12 min :

15 Wall-ball shots
7 Box Jumps + Down ups

Training 3

6x1 Handstand to bridge position
5x15 Sit-ups with ball

Exercises demonstration, see video 2020-05-20

2020-05-26

GPP GENERAL PHYSICAL PREPARATION

Training 1
AMRAP 10 min :

3 Front rolls
6 Frog jumps
9 Push-ups

Training 2
10 rounds for time of :

10 Duck walks with bar overhead
4 Burpees over bar

Training 3

5x Max time in handstand hold
4x10 Superman
4x12 V-ups

Exercises demonstration, see video 2020-05-19

2020-05-25

GPP GENERAL PHYSICAL PREPARATION

Training 1
5 rounds for time of :

1min Burpees
1min Snatches
1min Overhead squats
1min Sit-ups
1min Rest

Training 2

4x20sec Handstand hold against wall
4x15 Back extensions
5x15sec Reverse crunch

Exercises demonstration, see video 2020-05-18

2020-05-22

GPP GENERAL PHYSICAL PREPARATION

Training 1
15-14-...-2-1 reps for time of :

Snatches
Burpees over bar

Training 2
10 rounds for time of :

10 Alternate steps on box
2 Front rolls
2 Side rolls

Training 3

20min of stretching

2020-05-21

GPP GENERAL PHYSICAL PREPARATION

Training 1
6 rounds for time of :

30 Jumping jacks
30 Dips
30 Sit-ups
30 Push-ups

Training 2

6 Handstand hold to bridge position
5x10 Stand-up sit-ups

2020-05-20

GPP GENERAL PHYSICAL PREPARATION

Training 1
5 rounds for time of :

20 Wall-ball shots
10 Single-unders
5 Frog jumps

Training 2
5 rounds for time of :

10 Alternate lunges with weight
10 Down ups

Training 3

5x Max sec in handstand hold
5x15 Back extensions

Training 4
5 rounds of :

10 Oblique sit-ups (right side)
10 Oblique sit-ups (left side)
10 Sit-ups

2020-05-19

GPP GENERAL PHYSICAL PREPARATION

Training 1
5 rounds for time of :

30 Air squats
10 Handstand push-ups
10 V-ups

Training 2
5 rounds for time of :

One trip in bear walk
Back in reverse bear walk
6 Burpees

Training 3

6 Bridge position to handstand hold against wall
5x30sec Plank

2020-05-18

GPP GENERAL PHYSICAL PREPARATION

Training 1
5 rounds of :

20 Snatches
10 Overhead squats

Focus on movements execution.

Training 2
5 rounds of :

20 Cleans
10 Front Squats

Focus on movements execution.

Training 3

5x20 sec Handstand hold
5x15 Superman
5x30 Sit-ups
15min of stretching

2020-05-15

GPP GENERAL PHYSICAL PREPARATION

Training 1
For time :

50 Wall-ball shots
20 Alternate steps on box
50 Wall-ball shots
20 Push-ups
40 Wall-ball shots
10 Alternate steps on box
40 Wall-ball shots
10 Push-ups

Training 2

5x30sec Plank

2020-05-14

GPP GENERAL PHYSICAL PREPARATION

Training 1
7 rounds for time of :

6 Hang Snatches
6 Box Jumps (or frog jumps)
6 Overhead squats

Training 2
5 rounds for time of :

10 Deadlifts
4 Burpees over bar

Training 3

Practice handstand to bridge position
5x20 Sit-ups

2020-05-13

GPP GENERAL PHYSICAL PREPARATION

Training 1
10 rounds for time of :

One trip in bear walk
Back in butt walk with hands
10 Thrusters with ball/bar/dumbbells

Training 2

5min Practice Single-unders
5x10sec Bridge position

Training 3
5 rounds of :

10 Oblique sit-ups (right side)
10 Oblique sit-ups (left side)
10 Sit-ups

2020-05-12

GPP GENERAL PHYSICAL PREPARATION

Training 1
AMRAP 15 min :

6 Side Jumps over ball (right leg)
6 Side Jumps over ball (left leg)
12 Plank jumping jacks
12 Frog jumps

Training 2

5x20 Sit-ups
Practice bridge position to handstand

2020-05-11

GPP GENERAL PHYSICAL PREPARATION

Training 1
6 rounds for time of :

Round trip side rolls (hands and feet must not touch the floor)
10 Superman
10 V-ups

Training 2
6 rounds for time of :

30 Air squats
10 Basketball dribbles
30 Air squats
10 Overhead squats with ball

Training 3

5x20sec Handstand hold against wall

2020-05-08

GPP GENERAL PHYSICAL PREPARATION

Training 1

6 rounds for time of :

Ball control around 8 obstacles
4 Heading drills with ball
4 Fake ball throws without moving

Training 2

6 rounds for time of :

10 Deadlifts with bar
10 Burpees over bar

Training 3

5x10sec in bridge position
5x20 Sit-ups

2020-05-07

GPP GENERAL PHYSICAL PREPARATION

Training 1

5 rounds for time of :

One trip in bear walk
Back in frog walk
One trip in carioca drill (right side)
Back in carioca drill (left side)

Training 2

5 rounds for time of :

15 Wall-ball shots
15 Butt walk with hands

Training 3

Train handstand position against wall

2020-05-06

GPP GENERAL PHYSICAL PREPARATION

Training 1

6 rounds for time of :

10 Jump squats
10 Dips
10 Leg raise abs on floor

Training 2

Train bridge position from handstand

Training 3

5 rounds for time of :

20 Air squats
10 Sit-ups
5 Burpees

2020-05-05

GPP GENERAL PHYSICAL PREPARATION

Training 1

5 rounds for time of :

10 Alternate lunges
10 Single-unders
10 Push-ups

Training 2

6 rounds for time of :

One trip jumping on right leg
Back jumping on left leg
5 Sumo squats
5 Narrow Squats

Training 3

5x12 Back extensions
5x12 Back and forth abs on support
5x15 Handstand hold against wall

2020-05-04

GPP GENERAL PHYSICAL PREPARATION

Training 1

6 rounds for time of :

20 Jumping jacks
10 Ball Back Throws
10 Overhead squats with ball

Training 2

6 rounds for time of :

6 snatches (bar or dumbbells)
6 Good mornings
6 Push presses

Training 3

Work on bridge position to standing up
5x10 V-ups

2020-05-01

GPP GENERAL PHYSICAL PREPARATION

TTraining 1

5 rounds for time of :

10 Happy feet (soccer drill)
3+3 One touch juggling (soccer drill)
6 Alternate Between-the-legs dribbles
10 Thrusters with ball

TTraining 2

5 rounds for time of :

20 Superman
20 sec handstand hold against wall
20 Sit-ups
20 Jumping squats

2020-04-30

GPP GENERAL PHYSICAL PREPARATION

Training 1

7 rounds for time of :

16 Burpees + Plank jumping jacks
8 Pistol stand-up sit-ups
4 Handstand push-ups

Training 2

Train handstand hold to front roll

2020-04-29

GPP GENERAL PHYSICAL PREPARATION

Training 1

6 rounds for time of :

10 Bulgarian lunges
10 trip of handstand walk
10 Plank jumps

Training 2

3 rounds for time of :

30 sec Running in place
30 sec Max squats
30 sec Running in place
30 sec Max push-ups
30 sec Running in place
30 sec Max sit-ups

Training 3

Train bridge position with wall

2020-04-28

GPP GENERAL PHYSICAL PREPARATION

Training 1

AMRAP 10 min :

10 Push-ups
10 Dips
10 Alternate steps on box
10 Front jumping jacks

Training 2

5 rounds for time of :

10 Overhead squats
One trip in overhead duck walk
Back in jumping overhead

Training 3

5x15 Back Extensions
5x10 Stand-up sit-ups
5x10 sec handstand hold on wall

2020-04-27

GPP GENERAL PHYSICAL PREPARATION

Training 1

7 rounds for time of :

4 Squat long jumps
4 Air Squats
4 Backward Duck walks
4 Burpees

Training 2

AMRAP 7 min :

10 Wall-balls
10 Sit-ups with ball
Down ups over ball

Training 3

Work on bridge position to standing up
5x10 Sit-ups

2020-04-24

GPP GENERAL PHYSICAL PREPARATION

Training 1

8 rounds for time of :

Round trip ball controle around obstacles
5 Heading drills with ball
Round trip of high knees sprint

Training 2

8 rounds for time of :

4 Alternate one arm handstand hold on wall
8 Frog jumps
16 Sit-ups

2020-04-23

GPP GENERAL PHYSICAL PREPARATION

Training 1

5min of single unders

Training 2

6 rounds for time of :

One-lap butt walk with hands
Back in crab walk
One-lap sliding plank
Back in bear crawl

Training 3

6 rounds for time of :

10 Alternate steps on box
10 Leg raises
10 Plank jumps over ball

Training 4

200 abs

2020-04-22

GPP GENERAL PHYSICAL PREPARATION

Training 1

10-20-30-40-50 reps for time of :

Squat jumps

with 10 Push-ups after each round of squat jumps

Time cap 11min

Training 2

AMRAP 12min :

10 Circles with ball (clockwise)
10 Circles with ball (counter clockwise)
10 Squats with ball over head
10 Down ups over ball

Training 3

5x10 Handstand hold

2020-04-21

GPP GENERAL PHYSICAL PREPARATION

Training 1

5 rounds for time of :

15 Knee raises
10 Dips
10 Alternate pistols

Training 2

AMRAP 8min :

10 Wall balls
10 Burpees over ball
10 Sit-ups with ball

Training 3

5x5 Handstand walk on wall

2020-04-20

GPP GENERAL PHYSICAL PREPARATION

Training 1

EMOM 10min :

10 Air squats
10 Jumping jacks
6 Down ups

Training 2

5 rounds for time of :

10 Side Jumps
10 V-ups abs
10 Superman
10 Handstand marching

Training 3

5 rounds for time of :

Work on bridge position
5x10 Sit-ups
10 Superman
10 Handstand marching

2020-04-17

GPP GENERAL PHYSICAL PREPARATION

Training 1

5 rounds for time of :

Side rolls (arms and feet do not touch the ground)
High knees sprint

Training 2

5 rounds for time of :

10 Snatch dumbbells (alternate arm)
10 Kettlebell swings
10 Side jumps

Training 3

5x20 Sit-ups
Practice handstand hold

2020-04-16

GPP GENERAL PHYSICAL PREPARATION

Training 1

5 rounds for time of :

10 Planks with shoulder tap
(alternate arm)
10 Plank jumps
10 Side plank right leg lift
10 Side plank left leg lift
10 Burpees

Training 2

5min Single unders

Training 3

5 rounds for time of :

1min Running in place

Training 4

5x10 Raised sit-ups

2020-04-15

GPP GENERAL PHYSICAL PREPARATION

Training 1

AMRAP 17min :

10 Steps on box
4 Passes around body (clockwise)
4 Passes around body (counter clockwise)
10 Ball trhows and catch
10 Passes under left leg
10 Passes under right leg

Training 2

5 x 16 Scissors abs
5x10 Superman (arms only)
5x20 Up&down Plank

2020-04-14

GPP GENERAL PHYSICAL PREPARATION

Training 1

AMRAP 15min :

Round trip carioca
Downward dog right leg straight lift
Downward dog right leg side move
Downward dog left leg straight lift
Downward dog left leg side move
10 Push-ups
20 Jumping jacks
10 Plank jumping jacks

Training 2

10 Handstand walk on wall
5x10 Sit-ups
5x10sec Superman hold
5x10sec V-up hold

2020-04-13

GPP GENERAL PHYSICAL PREPARATION

Training 1

AMRAP 12min :

Round tripe Hopscotch
Front bear crawls
Back bear crawls
Front frog jumps
Back frog jumps

Training 2

10 Right leg front lift
10 Left leg front lift
10 Left leg side lift
10 Right leg side lift
10 Right leg back lift
10 Left leg back lift

Training 3

5x15 Sit-ups
5x10 Handstand hold
5x10 Superman
5x10 V-sit-ups

2020-04-10

GPP GENERAL PHYSICAL PREPARATION

Traning 1

ARAMP 35min :

50 squats
50 push ups
50 folded plank position alternating front leg
50 sit ups
50 burpees

2020-04-09

GPP GENERAL PHYSICAL PREPARATION

Traning 1

5 rounds for time of :

30 Single unders
10 Overhead lunges with ball
30 Single unders
10 Dips

Training 2

EMOM 6 min :

10 Dribbles under leg
2 Burpees on ball

2020-04-08

GPP GENERAL PHYSICAL PREPARATION

Training 1

6 rounds for time of :

10 Air squats

10 Jumping jack plank

10 Superman

10 Sit-ups

Training 2

6 rounds for time of :

10 sec handstand hold

10 V-ups

2020-04-07

GPP GENERAL PHYSICAL PREPARATION

Training 1

6 rounds for time of :

10 Air squats
10 Jumping jack plank
10 Superman
10 Sit-ups

Training 2

6 rounds for time of :

10 sec handstand hold
10 V-ups

2020-04-06

GPP GENERAL PHYSICAL PREPARATION

Training 1

10 rounds for time :

6 jumps on 6 steps
6 one-legged jumps on right leg
6 jumps on 6 steps
6 one-legged jumps on left leg

Training 2

AMRAP 6 min :

10 Thrusters with ball
10 Throws and catch

2020-04-03

GPP GENERAL PHYSICAL PREPARATION

Training 1

5 rounds for time :

10 Jumping jack
10 Walking lunges
10 Jump "side by side"
10 Lunges

Training 2

5 rounds for time

5 meters "bear walk" or "H.S.W"
5 meters "wheel"
5 meters frog jump
5 meters "duck walk"

2020-04-02

GPP GENERAL PHYSICAL PREPARATION

Training 1

4 rounds for time :

10 snatch
10 Overhead squats walk
10 Snatch
10 Overhead squats jump

Time cap 15min

Training 2

AMRAP 8min

30 Jumping rope
3 Forward roll

2020-04-01

GPP GENERAL PHYSICAL PREPARATION

5 rounds for time :

10 burpees over ball (use a soccer ball)
10 sit ups "all the way up" with ball
10 wall ball
10 juggling ball

Time cap 15min

2020-03-31

GPP GENERAL PHYSICAL PREPARATION

In a team of 2,
5 rounds each for time:

10 Overhead Squats
Max Step Monkey Jumping

Note
To perform the O.H.S my partner must start the "Step Monkey Jumping" (S.M.J). If my partner break the "S.M.J" I must stop my O.H.S.

2020-03-30

GPP GENERAL PHYSICAL PREPARATION

AMRAP 10min

1 Monkey Handstand
5 Air Squats
1 Monkey Handstand
10 Monkey Jumping
1 Monkey Handstand
5 Air Squats
1 Monkey Handstand
5 Air Squats
10 Monkey Jumping