Monday, May 1, 2017 – The Brand X Method

Monday, May 1, 2017

1
May

Monday, May 1, 2017

A Brand X Method™ Teen Workout

STRENGTH:
Back squat

ACCESSORY:
High box jumps

WARM-UP:
3x or 5:00
10 PVC pass-throughs => handstand walk or bear crawl => 2 cartwheels => 3 broad jumps => 3 strict pull-ups w/2-second hold over bar or 4 monkey hangs => 100-meter run

SKILL:
Rowing – body angle and position on catch

PREP:
2x
10 ring rows
10 box step-ups

CONDITIONING:
Rowing
30-second sprint
90-second rest

Varsity – 8 rounds
Junior Varsity and Frosh – 6 rounds
Beginner – 4 rounds

SKILL:
Varsity
2x
Max pull-ups w/2-second hold at top

100 sit-ups

Junior Varsity
2x
Max pull-ups w/2-second hold at top

50-75 sit-ups

Frosh and Beginner
2x
5 tempo* pull-ups (assisted okay)
* tempo is 4-second eccentric/down phase w/1-second holds at top and bottom

20-35 sit-ups

MOBILITY:
T-spine smash
Child’s pose

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