04/16/2021

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)

3 min Air Bike

12 Good Mornings

12 Ring Rows

12 Squats

10 Jumping Good Mornings

12 Glide Throughs

Snatch Warmup (No Measure)

12 Pass Throughs

3-3-3-3 Overhead Squats

Snatch High Pulls

Scarecrow Drill

High Hang Power Snatches

Position work

Power Snatches

Overhead Squat/Snatch warmup with bar

Weightlifting

Overhead Squat (5 RM)

Snatch (4 x 3)

Gymnastics

Pullup Progressions (4 x ME)

Ring Rows

Assisted Pullups

Pullups

Chest to Bar Pullups

Metcon

Metcon (Time)

3 Rounds

20 Cal Air Bike

20 Box Jumps

20 Pullups

Cool Down