06/26/2020

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)

6 Dive Bombers

12 Glide Throughs

12 Good Mornings

6 Pike Pushups

5 Count Toes to Bar Drill + 3 Toes to Bar

5-10 Press

5-10 Push Press

Weightlifting

Push Press (4 x 8)

Gymnastics

L-Hang Progressions (4 x 24s or 8 reps)

Tuck Hang

3s Single Leg Extensions

L-Hang

Med Ball L-Hang

L-Pullups

L-Muscle Ups

Metcon

Metcon (Time)

4 Rounds

24 Kettlebell Swings 53/35

8 Toes to Bar

400m Row

Cool Down

Metcon (No Measure)

Straddle Stretch 30s each middle/left/right/middle