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10/02/2020

1
Oct

10/02/2020

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

Hip Flow with Plate (No Measure)

Squat with plate

RBM moving around to reach corners

Ankle mobilization

Lift plate and hold

Warm-up (No Measure)

12 Squats

12 Jumping Ring Dips

6 Inch Worms

12 Squats

30s Ring Support Hold

Weightlifting

Back Squat (4 x 6)

Gymnastics

Ring Dips (4 x 10)

Metcon

Metcon (Time)

500m Row

10 Burpees over the Rower

400m Row

8 Burpees over the Rower

300m Row

6 Burpees over the Rower

200m Row

4 Burpees over the Rower

100m Row

2 Burpees over the Rower

Cool Down

Chest Openers (30s each arm)

Chest Openers (30s each side)