08/19/2020

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)

10-10-10-10 Y-T-Ws

12 Glide Throughs

6 Inch Worms

12 Glide Throughs

6 Dive Bombers

5 Count Toes to Bar Drill + 3 Toes to Bar

Press warmup with bar

Push Press warmup with bar

Weightlifting

Push Press (4 x 10)

Gymnastics

L-Hang Progressions (4 x 12s or 4 reps)

Tuck Hang

3s Single Leg Extensions

L-Hang

Med Ball L-Hang

L-Pullups

L-Muscle Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

250m Row

6 Toes to Bar