Friday, August 21, 2015 – The Brand X Method

Friday, August 21, 2015

21
Aug

Friday, August 21, 2015

A Brand X Method™ Teen Workout

WARM-UP:
3x
10 inchworm push-ups
10 monkey hangs
10 super-slow squats
100-meter runDSC_1147-1 DSC_1150-1 DSC_1162-1

CONDITIONING:
Varsity
AMRAP in 15:00
200-meter run
5 weighted pull-ups (strict)
5 weighted dips (strict)
10 squats (tempo: 5-second eccentric/down phase)

Junior Varsity
AMRAP in 15:00
200-meter run
5 pull-ups (strict)
5 dips (strict)
10 squats (tempo: 5-second eccentric/down phase)20150312-DSC_0146

Novice
AMRAP in 15:00
200-meter run
3 pull-ups (strict)
3 dips (strict)
10 squats (tempo: 5-second eccentric/down phase)

Beginners
AMRAP in 15:00
200-meter run
5 pull-ups (assisted okay)
5 dips (assisted okay)
10 squats (tempo: 5-second eccentric/down phase)20150402-DSC_0050-2

SKILL:
Varsity
2x-3 x
2:00 plank
Max toes-to-bar

Junior Varsity
2x-3 x
2:00 plank
20 hollow rocks

Novice
2x-3 x
1:00 plank
10-20-second hollow hold

MOBILITY:
Triceps stretch
Shoulder distraction

Photo Credit: Danell Marks Photography

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