Friday, May 26, 2017 – The Brand X Method

Friday, May 26, 2017

26
May

Friday, May 26, 2017

A Brand X Method™ Teen Workout

STRENGTH:
Back squat

ACCESSORY:
Weighted walking lunges

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => 3 cartwheels => Spider-Man stretch => 10 one-legged side-to-side hops, each leg => pigeon stretch => speed ladder => 30 seconds in the bottom of the squat

SKILL:
Clean – understanding triple extension

PREP:
3x
10 Cossacks
10 box step-ups

CONDITIONING:
AMRAP in 20:00
“Don’t Drop the Baby”
While one partner works, the other must hold the “baby” (kettlebell). The baby cannot be out down at all during the duration of the workout. Putting the baby down carries a 10-burpee penalty

Varsity, Junior Varsity, and Frosh
Partner A
2 rope climbs
100-meter run
Partner B
2 rope climbs
100-meter run
Partner A
5 power cleans
100-meter run
Partner B
5 power cleans
100-meter run
Partner A
5 pull-ups
100-meter run
Partner B
5 pull-ups
100-meter run

Beginner
Partner A
2 beginner rope climbs
100-meter run
Partner B
2 beginner rope climbs
100-meter run
Partner A
5 dumbbell hang power cleans
100-meter run
Partner B
5 dumbbell hang power cleans
100-meter run
Partner A
5 ring rows
100-meter run
Partner B
5 ring rows
100-meter run

SKILL:

MOBILITY:
Forearm stretch
Athlete’s choice

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