29
Nov
09/14/2020
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)
12 Lunges with Samson + Lizard
6 Inch Worms
12 Squats
6 Up-Downs
12 Lunges
12 Squats
5-10 Front Squats
Weightlifting
Front Squat (4 x 8)
Gymnastics
Hollow Body Progressions (4 x 25)
Dead Bugs
Tuck Hollow Hold
Tuck Hollow Rocks
Straddle Hollow Hold
Straddle Hollow Rocks
Hollow Hold
Hollow Rocks
Metcon
Metcon (Time)
3 Rounds
400m Row
30 Jumping Lunges
10 Burpees
Cool Down
Stretch – Hip Circuit
Lizard
Samson
Half Front Split
Pigeon