02/15/2021

Classic Fitness – Youth Strength and Conditioning – Teens

Warm-up

Games – Hand Tag (No Measure)

Players all start in the Bear Crawl position with hands and feet on the floor. Everyone is ‘it’ simultaneously, and must try to tag everyone else. Tags can only occur on the hand, while the hand is on the floor. All players must stay in the Bear Crawl position the entire game. Once tagged, the player must perform some movement (burpees, squats, etc.) to get back in the game.

Warm-up (No Measure)

24 Steps Heel March

6 Dive Bomber Inch Worms

12 Good Mornings

3 Wall Walks/5 Kick Ups

Deadlift warmup with bar

Weightlifting

Deadlift (4 x 7)

Gymnastics

Handstand Skill (4 x 30 or 60)

Plank Holds

Handstand Holds

Shoulder Taps

Hip Taps

Partial Wall Handstand

Freestanding Handstand

Handstand Walk

Metcon

Metcon (AMRAP – Reps)

4 Rounds

2 min AMRAP/1 min Rest

12 Handstand Pushups

AMRAP Box Jumps 24/20

Cool Down