Friday, October 23, 2015 – The Brand X Method

Friday, October 23, 2015

23
Oct

Friday, October 23, 2015

A Brand X Method™ Teen Workout

STRENGTH:
Back squats

ACCESSORY WORK:
Weighted lunges

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => 5 burpees => 5 mountain climbers => 30 seconds in the bottom of the squat => precision jump => basic dot drill x 10 => 50-meter carioca => 50-meter pocket kickers

SKILL:
Front squat and push press – focus on hip mechanics

PREP:
3x
10 Cossacks
5 bandy press w/ 5-second hold

WOD:
Varsity:
15-12-9
Front squats, 95#/65#
Push presses, 95#/65#
Mountain climbers

Junior Varsity:
15-12-9
Front squats, 55#/45#
Push presses, 55#/45#
Mountain climbers

Novice:
15-12-9
Front squats, 35#/25#
Push presses, 35#/25#
Mountain climbers

Beginner
15-12-9
Front squats, 5#-15# dumbbells
Push presses, 5#-15# dumbbells
Mountain climbers

SKILL:
Varsity
Lever practice

Junior Varsity, Novice, and Beginner
Hollow hold practice

MOBILITY:
Spiderman stretch
Couch stretch
Athlete’s choice

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