Monday, February 22, 2016 – The Brand X Method

Monday, February 22, 2016

22
Feb

Monday, February 22, 2016

A Brand X Method™ Teen Workout

20151210-DSC_0138-2STRENGTH:
Deadlift

ACCESSORY:
3 x 2 one-legged broad jumps
3 x 3 broad jumps
2:00 between sets

WARM-UP:
3x or 5:00
10 PVC pass-throughs => handstand walk or bear crawl =>10 jumping jacks => 10 squats => 10 left-leg hops, forward and backward => 100-meter run => 10 right-leg hops, forward and backward

SKILL:
Rowing – catch position

PREP:
2x
10 ring rows
10 squats

CONDITIONING:
3 x 5:00 AMRAPs, rest 2:00 in between
Varsity:
250-meter row
25 double-unders
10 ring push-ups

Junior Varsity
250-meter row
25 double-unders
10 ring push-ups

Novice
200-meter row
20 double-unders
10 push-ups

Beginner
2 x 5:00 AMRAPs, rest 2:00 in between
200-meter row
20 double-unders
10 push-ups

SKILL:
Varsity and Junior Varsity
Lever progressions and flag holds

Novice and Beginner
Hollow holds and active hangs

MOBILITY:
Pigeon stretch
Couch stretch
Athlete’s choice

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