Monday, February 15, 2016 – The Brand X Method

Monday, February 15, 2016

15
Feb

Monday, February 15, 2016

A Brand X Method™ Teen Workout

20160129-DSC_0068STRENGTH:
Front squat

ACCESSORY:
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

CONDITIONING:
Varsity:
AMRAP in 8:00
3 dumbbell hang power cleans
3 dumbbell front squats
3 dumbbell anyway overhead
30 double-unders

Varsity
40#/30#
Junior Varsity
30#/25#
Novice
20#/15#

Beginner
AMRAP in 8:00
3 dumbbell hang power cleans
3 dumbbell front squats
3 dumbbell anyway overhead
15-30 double-unders

5#-15#

SKILL:
Varsity
Lever practice

Junior Varsity, Novice, and Beginner
Hollow hold practice

MOBILITY:
Spiderman stretch
Couch stretch
Athlete’s choice

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