Monday, August 21, 2017 – The Brand X Method

Monday, August 21, 2017

21
Aug

Monday, August 21, 2017

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 3 cartwheels => 10 Cossack squats => 10 one-legged side-to-side hops, each leg => 30 seconds in the bottom of the squat => 10 Spiderman lunges => 50-meter carioca => 50-meter high-knee skip

SKILL:
Pull-ups – hollow position

PREP:
2x
10 bandy pull-downs
10 x 5-point basic dot drills

CONDITIONING:
Varsity

3 x AMRAP in 5:00, rest 2:00 between
10 hurdle hops
5 strict pull-ups*
10 hurdle hops
10 push-ups**
10 hurdle hops
15 squats***
10 hurdle hops

*Round 1: strict pull-ups, Round 2: chin-ups, Round 3: kipping pull-ups
** Round 1: dips, Round 2: Hindu push-ups, Round 3: push-ups
*** Round 1: pistol squats, Round 2: squat to box jump, Round 3: air squats

Junior Varsity
3 x AMRAP in 5:00, rest 2:00 between
10 hurdle hops
3 strict pull-ups
10 hurdle hops
7 push-ups
10 hurdle hops
15 squats
10 hurdle hops

Frosh
3 x AMRAP in 5:00, rest 2:00 between
10 hurdle hops
3 strict pull-ups
10 hurdle hops
7 push-ups
10 hurdle hops
15 squats
10 hurdle hops

Beginner
3 x AMRAP in 5:00, rest 2:00 between
10 hurdle hops
3 ring rows
10 hurdle hops
6 push-ups
10 hurdle hops
12 squats
10 hurdle hops

SKILL:
Varsity
4 rounds
20 hollow rocks
10 toes-to-bar on stall bar

Junior Varsity
4 rounds
10 hollow rocks
5 toes-to-bar

Frosh
4 rounds
10 hollow rocks
5 toes-to-bar

MOBILITY:
Triceps stretch
Bandy shoulder distraction
Pigeon

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