01/25/2021

Classic Fitness – Youth Strength and Conditioning – Teens

Warm-up

Games – PVC Game (No Measure)

Kids stand in a circle holding on to a PVC standing in front of them. Coach calls out left, right, or squat. kids must let go of their PVC and move left or right and grab the next kid’s PVC before it falls, or perform a squat before their own PVC falls. Every time a PVC hits the floor, the whole group performs a number of movements of the coach’s choice.

Warm-up (No Measure)

12 Pass Throughs

3-3-3-3 Overhead Squats

12 Ring Rows

12 Overhead Squats

12 Glide Throughs

Overhead Squat warmup with bar

Weightlifting

Overhead Squat (4 x 9)

Gymnastics

Pullup Progressions (4 x 8)

Ring Rows

Assisted Pullups

Pullups

Chest to Bar Pullups

Metcon

Metcon (Time)

4 Rounds

15 Wall Balls 20/14

10 Pullups

Cool Down