Friday, March 18, 2016 – The Brand X Method

Friday, March 18, 2016

18
Mar

Friday, March 18, 2016

A Brand X Method™ Teen Workout

DSC_1589WARM-UP:
3x or 5:00
10 PVC pass-throughs => handstand walk or bear crawl => 10 squats => 10 one-legged side-to-side hops, each leg => speed ladder => agility course => broad jump => 100-meter run

SKILL:
Muscle-up transition

PREP:
10 bandy press
10 box step-ups

CONDITIONING:
Varsity
4 rounds
3 muscle-ups
9 overhead squats, 95#/65#
18 double-unders

Junior Varsity
4 rounds
3 muscle-ups
9 overhead squats, 55#/45#
18 double-unders

Novice
3 rounds
2 muscle-ups
8 overhead squats, 35#/25#
16 double-unders

Beginner
3 rounds
2 muscle-ups
8 overhead squats, PVC-15#
16 double-unders

**Muscle-up sub = 2x pull-ups
**Double-under sub =  tuck jumps

SKILL:
Varsity
Accumulate 1:30 in L-sit and 3:00 in plank

Junior Varsity
Accumulate 1:00 in L-sit and 2:00 in plank

Novice and Beginner
Accumulate :30 in L-sit and 1:30 in plank

MOBILITY:
T-spine smash
Hamstring floss
Athlete’s choice

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