Kids Program Starts this Week! 1/6

MONDAY 1/6

FIRST OFFICIAL KIDS CLASS STARTS TODAY! Contact Sami for more information: SRitthaler@genesishealthclubs.com

21-18-15-12-9-6-3 reps, for time of: 
Toes-to-bar 
Burpees

BARBELL CLUB
Front Squat 6x5 at 1% 1RM
Power Clean : 1 Rep Max
Hanging Leg Raises : 3x8

METCON MANIA
Every 1 min for 28 mins, alternating between: 
15 Dumbbell Front Squats 
12 Box Jumps 
Max Cal Row 
Rest

TUESDAY 1/7

Run 1 mile *This is an all out effort for time
Row 2000m *This is an all out effort for time

BARBELL CLUB
Tall Snatch : 3x4 at 1% 1RM
Power Snatch : 1 Rep Max
Tempo Snatch Grip Deadlift : 3x6 at 70% 1RM

METCON MANIA
Complete as many rounds as possible in 30 mins of: 
Max Cal Assault Bike, 2 mins 
20 Bent Over Rows 
10 Dumbbell Sumo Squats

WEDNESDAY 1/8

Shoulder Press : 3 Rep Max
5 rounds for time of: 
10 Shoulder Press, 75/55 lbs 
20 Kettlebell Swings, 55/35 lbs

BARBELL CLUB
Deadlift (Pause At Knee) 5x6 at 1% 1RM
5 rounds for quality of: 
8 Shoulder Press 
8 Upright Barbell Rows 
12 Front Rack Lunges

METCON MANIA
5 rounds for time of: 
Ski Erg, 500 m 
50 Double Unders 
20 Burpees

THURSDAY 1/9

A) Complete as many rounds as possible in 5 mins of: 
Row, 1000m 
max rep Wall Balls, 20/14 lbs, 10/9 ft

B)Complete as many rounds as possible in 5 mins of: 
50 Wall Balls, 20/14 lbs, 10/9 ft 
max rep Rows

BABRBELL CLUB
Front Squat : 4x8 at 1% 1RM
Barbell Rdl : 5x6 at 1% 1RM
Box Jump, 30/24 in : 4x12

METCON MANIA
A)Tabata Strict Pull-up 
Tabata Push Press
Tabata Jumping Alternating Lunge 
Tabata AbMat Sit-up
B) 12min EMOM: complete 3 burpees and then return to max cal row

FRIDAY 1/10

Overhead Squat 5-5-3-3-1-1-1
Complete as many rounds as possible in 12 mins of: 
12 Power Snatches, 95/65 lbs 
12 Pull-ups 
12 Push-ups

METCON MANIA
For 4 cycles AMRAP in 4 mins of: 
18 Dumbbell Snatches 
12 Toes-to-bars 
6 Burpees Max Cal Ski Erg 
Rest 1 min between each cycle. 
For each cycle continue the AMRAP

SATURDAY 1/11

"FGB" Style
5 rounds, 1 min per station, of: 
Double Under 
AbMat Sit-up 
Assault Bike Calorie 
Rest 1 min

SUNDAY 1/12

BABRBELL CLUB
*TBA*