Monday, August 21, 2017 – The Brand X Method

Monday, August 21, 2017

21
Aug

Monday, August 21, 2017

A Brand X Method™ Kids Workout

WARM-UP:
2x-3x
Max hollow holds on pull-up bars, cue kids to curve their bodies into the shape of a “banana”
10 grasshoppers

FOCUS:
1:00 – hollow holds
1:00 – Superman
1:00 – flutter kicks

GET READY:
1:00 – child’s pose
1:00 – piriformis stretch

CONDITIONING:
AMGMAP in 8:00-10:00
“Volley Wall Burpees” – Set up one or two tall jump boxes between partners. With a dodgeball to 6# medicine ball, kids do a burpee, come all the way to standing, do a thruster and throw the ball over the “wall” to their partners. Count either reps or “magical form.” As always, emphasize good mechanics over speed.

GAME:
Crunchy Sneak Tag – Create a 10-meter-diameter circle with flat cones. Add crunchy objects to the ground in the center, such as plastic bubble wrap, butcher paper, plastic wrappers, or paper cups (if outside sticks, dry leaves and potato chips are perfect). Choose a child to be blindfolded in the center with a pool noodle or Nerf gun. On go, the other kids perform 3-5 reps of a bodyweight exercise, then sneak in to tag the child who is “It” without being discovered. If successful, the tagger becomes It. If unsuccessful the child in the center may use pool noodle/Nerf gun to deter taggers, if taggers are “hit” by It they must return to the outer circle. Trainer should rotate kids from random positions outside the circle with no more than two active “sneakers” at any one time.

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