Week 3 – CG6.3

WORKOUT CG6.3 Rx’d LION CUB: 13 -15 years

SET A RUNNING CLOCK FOR 17 MINS

PART A 0:00-12:00 FOR TIME (12 MIN TIME CAP)

15/10 Cal Row
10 Power Cleans         (40kg/30kg)                                                     
20 Box Jump Overs     (30”/24”)
30 wall balls (6kg to 10ft/6kg to 9ft)
40 double unders
30 wall balls (6kg to 10ft/6kg to 9ft)
20 Box Jump overs      (30”/24”)
10 power cleans          (40kg/30kg)

PART B – 12:00-17:00 MINS

5 MINS TO FIND 3RM CLEAN (POWER OR FULL)

40kg = 85lbs        30kg = 65lbs      6kg = 15lbs          

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WORKOUT CG6.3 SCALED LION CUB: 13 -15 years

SET A RUNNING CLOCK FOR 17 MINS

PART A 0:00-12:00 FOR TIME (12 MIN TIME CAP)

15/10 Cal Row
10 Power Cleans  (30kg/25kg)
20 Box Jump Overs  (24”/20”)
30 wall balls (4kg to 10ft/4kg to 9ft)         
40 double unders (or 80 single skips)
30 wall balls (4kg to 10ft/4kg to 9ft)
20 Box Jump overs (24”/20”)
10 power cleans (30kg/25kg)

PART B – 12:00-17:00 MINS 5 MINS TO FIND 3RM CLEAN (POWER OR FULL)

30kg = 65lbs    25kg = 55lbs         4kg = 8lbs

WORKOUT CG6.3 Rx’d BEAR CUB: 10 -12 years

SET A RUNNING CLOCK FOR 15 MINS

PART A 0:00-12:00 FOR TIME (12 MIN TIME CAP)

10 Power Cleans         (20kg/15kg)
20 Box Jump Overs     (20”)                      
10 Cal Row
40 double unders (or 80 single skips)
10 Cal Row
20 Box Jump overs
10 power cleans

PART B – 12:00-15:00 MINS

3 MINS max calories on the rower

20kg =  45lbs          15kg = 35lbs         

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WORKOUT CG6.3 SCALED BEAR CUB: 10 -12 years

SET A RUNNING CLOCK FOR 15 MINS

PART A 0:00-12:00 FOR TIME (12 MIN TIME CAP)

10 Power Cleans  (8kg)
20 Box Jump Overs  (20” – can step)
10 Cal Row
40 double unders (or 80 single skips)
10 Cal Row
20 Box Jump overs
10 power cleans

PART B – 12:00-15:00 MINS

3 MINS max calories on the rower

8kg = 18lbs       

WORKOUT CG6.3 Rx’d FOX CUB: 7 -9 years

SET A RUNNING CLOCK FOR 15 MINS

PART A 0:00-12:00 FOR TIME (12 MIN TIME CAP)

8 cal row                       
20 Plate Jump or step ups     (16”)
30m bear crawl
40 Toe Taps onto 15kg plate (approx. 2 inches)
30m bear crawl
20 Plate Jump or step ups     (16”)
8 cal row                       

Each 10m crawl = 1 rep

PART B – 12:00-15:00 MINS

3 MINS max calories on the rower

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WORKOUT CG6.3 SCALED FOX CUB: 7 -9 years

SET A RUNNING CLOCK FOR 15 MINS

PART A 0:00-12:00 FOR TIME (12 MIN TIME CAP)

8 cal row                       
20 Plate Jump or step ups     (16”)
30m bear crawl
40 Toe Taps onto 15kg plate (approx. 2 inches)
30m bear crawl
20 Plate Jump or step ups     (16”)
8 cal row                       

Each 10m crawl = 1 rep

PART B – 12:00-15:00 MINS

3 MINS max calories on the rower