Friday, March 23, 2018 – The Brand X Method

Friday, March 23, 2018

23
Mar

Friday, March 23, 2018

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
10 PVC pass-throughs => handstand hold or attempt => 10 jumping jacks => 2 forward rolls => army crawl under obstacle => 5 one-legged hops to target on ground, each leg => 10 squats => 3 broad jumps

PREP:
5:00
Mobility

3x
10 bandy presses
5 explosive push-ups
10 inchworms

CONDITIONING:
Varsity
AMRAP in 12:00
3 strict muscle-ups
6 toes-to-bar
12 burpees
200-meter run

Junior Varsity
AMRAP in 12:00
2 strict muscle-ups
6 toes-to-bar
12 burpees
200-meter run

Frosh
AMRAP in 12:00
1 strict muscle-up or 3 chest-to-bar pull-ups => 3 ring dips
6 toes-to-bar
12 burpees
200-meter run

Beginner
AMRAP in 12:00
3 strict pull-ups => 3 bar dips or 3 ring rows => 3 push-ups
6 toes-to-bar or hanging leg lifts
12 burpees
200-meter run

SKILL:
3x
30-50 single leg pogos
10 lunge-to-rocket on box
30-second side plank each side

MOBILITY:
T-spine smash
Athlete’s choice