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01/03/2022

3
Jan

01/03/2022

Classic Fitness – Youth Strength and Conditioning – Teens

Warm-up

Hip Flow with Plate (No Measure)

Squat with plate

RBM moving around to reach corners

Ankle mobilization

Lift plate and hold

Warm-up (No Measure)

12 Squats

12 Ring Rows

12 Squats

30s Active Hang

Agility warmup (No Measure)

10m Knee Pulls

10m Ankle Pulls

10m High Kicks

10m High Knees

10m High Skips

4 x 5 each direction Monster Walk

2 x 10m Sprint

4 x 10m Side Shuffle

2 x 10m Back Pedal

2 x 20m Shuttle

Metcon

A: Metcon (Distance)

6 min EMOM

3 Plyo Hurdles

B: Metcon (No Measure)

4 x 20s Side to Side

*rest as needed

Weightlifting

Back Squat (4 x 9)

Gymnastics

Pullup Progressions (4 x 6)

Ring Rows

Assisted Pullups

Pullups

Chest to Bar Pullups

Cool Down