Friday, May 5, 2017 – The Brand X Method

Friday, May 5, 2017

5
May

Friday, May 5, 2017

A Brand X Method™ Teen Workout

STRENGTH:
Back squat

ACCESSORY:
High box jumps

WARM-UP:
3x or 5:00
10 PVC pass-throughs => handstand walk or bear crawl => 2 cartwheels => 3 broad jumps => 3 strict pull-ups w/2-second hold over bar or 4 monkey hangs => 100-meter run

SKILL:
Rowing – body angle and position on catch

PREP:
2x
10 ring rows
10 box step-ups

CONDITIONING:
Varsity
AMRAP in 12:00
3 hang squat cleans, (80%-85% of 1-rep max)
10 toes-to-bar (kipping)
20 double-unders

Junior Varsity
AMRAP in 12:00
3 hang squat cleans, (80%-85% of heaviest clean)
10 toes-to-bar (kipping)
20 double-unders

Frosh
AMRAP in 12:00
3 dumbbell hang power cleans
6 dumbbell front squats
10 toes-to-bar (kipping)
20 double-unders

Beginner
AMRAP in 12:00
3 dumbbell hang power cleans
6 dumbbell front squats
10 hanging leg lifts
20 pogos

SKILL:
Varsity
10:00 – planche work
Modified Turkish get-up

Junior Varsity
10:00 – planche work
Modified Turkish get-up

Frosh
Hollow holds and modified Turkish get-up

MOBILITY:
T-spine smash
Child’s pose

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