19
Aug
01/08/2021
Classic Fitness – Youth Strength and Conditioning – Teens
Warm-up
Rowing Pause Drill (No Measure)
10-20 Strokes pausing at catch and release
– focus on position at each pause
10-20 Strokes pausing at release only
– focus on position, slow relaxed return and smooth drive
10-20 Full Strokes
Warm-up (No Measure)
30s RBM
12 Squats
6 Inch Worms
12 Squats
6 Dive Bombers
12 Squats
Front Squat warmup with bar
Weightlifting
Front Squat (4 x 10)
Gymnastics
Hollow Body Progressions (4 x 15)
Dead Bugs
Tuck Hollow Hold
Tuck Hollow Rocks
Straddle Hollow Hold
Straddle Hollow Rocks
Hollow Hold
Hollow Rocks
Metcon
Metcon (Time)
5 Rounds
12 Thrusters 95/63
24 Cal Row