Monday, August 29, 2016 – The Brand X Method

Monday, August 29, 2016

29
Aug

Monday, August 29, 2016

A Brand X Method™ Teen Workout

20160121-DSC_0196-2STRENGTH:
Snatch and clean tekkers

ACCESSORY:
Box jumps

WARM-UP:
3x or 5:00
Handstand hold => handstand walk or bear crawl => 10 jumping jacks => 10 one-legged side-to-side hops, each leg => 2 cartwheels => speed ladder => 50-meter high-knee skip => 50-meter back pedal

CONDITIONING:
3 x 5:00 AMRAPs, rest 2:00
Varsity
7 thrusters, 95#/65#
20 double-unders
4 x 25-meter shuttle run

Junior Varsity:
7 thrusters, 55#/45#
20 double-unders
4 x 25-meter shuttle run

Novice:
7 thrusters, 35#/25#
20 double-unders
4 x 25-meter shuttle run

Beginner
7 thrusters, safe dumbbell #
14-20 double-unders or pogos
4 x 25-meter shuttle run

SKILL:
Varsity and Junior Varsity
Planche progressions

Novice and Beginner
Wall walks

MOBILITY:
Accumulate 5:00 in the bottom of the squat
Child’s pose
Athlete’s choice

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