01/06/2021

Classic Fitness – Youth Strength and Conditioning – Teens

Warm-up

Games – Hand Tag (No Measure)

Players all start in the Bear Crawl position with hands and feet on the floor. Everyone is ‘it’ simultaneously, and must try to tag everyone else. Tags can only occur on the hand, while the hand is on the floor. All players must stay in the Bear Crawl position the entire game. Once tagged, the player must perform some movement (burpees, squats, etc.) to get back in the game.

Warm-up (No Measure)

12 Good Mornings

12 Glide Throughs

6 Dive Bombers

12 Good Mornings

12 Glide Throughs

6 Up Downs

5 Count Toes to Bar Drill + 3 Toes to Bar

Press + 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

12 Kettlebell Swings 53/35

6 Toes to Bar

6 Burpees

Cool Down