Friday, December 18, 2015 – The Brand X Method

Friday, December 18, 2015

18
Dec

Friday, December 18, 2015

A Brand X Method™ Teen Workout

STRENGTH:
Clean

ACCESSORY WORK:
Hip extension
Single-leg deadlift

WARM-UP:
3x
10-meter handstand walk
5 ice cream makers
10 pogos
100-meter run20151216-DSC_0099

SKILL:
Double-unders – focus on body position

PREP:
2x
20 pogos*
10 inchworm**

* Concentrate on good mechanics. Feet together, knees out.
** Concentrate on a good forward fold with a nice straight backInchwormGroup

CONDITIONING:
“Double-Double”
AMRAP in 10:00
5 double-jump burpees
10 double-unders
4 x 25-meter shuttle run
10 double-jump burpees
20 double-unders
200-meter run20151216-DSC_0083

SKILL:
Varsity
3x
50-meter barbell overhead carry
50 flutter kicks
3-5 flags

Junior Varsity
3x
50-meter barbell overhead carry
35-50 flutter kicks
15-30-second hollow hold20151216-DSC_0070

Novice
3x
50-meter barbell overhead carry
25-35 flutter kicks
10-15 sit-ups

MOBILITY:
Calf smash/stretch
Couch stretch

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