25
Jun
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