Monday, October 17, 2016 – The Brand X Method

Monday, October 17, 2016

17
Oct

Monday, October 17, 2016

A Brand X Method™ Teen Workout

20161006-DSC_0094STRENGTH:
Back squat

ACCESSORY:
Weighted box step-ups

WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 5 perfect squats => 30 seconds in the bottom of the squat => 5 PVC good mornings => 10 walking lunges => 10-second bar hang

SKILL:
Wall ball shot – receiving the ball and squatting

CONDITIONOING:
Talk to kids about going hard and fast on this workout. **However, do not sacrifice good movement for the sake of intensity!
AMRAP in 12:00
Varsity
10 wall ball shots, 20#/14#, 10’ target
40-meter shuttle run (10 out/10 back)
10 burpees
40-meter shuttle run (10 out/10 back)

Junior Varsity
10 wall ball shots, 14#/10#, 10’/9’ target
40-meter shuttle run (10 out/10 back)
10 burpees
40-meter shuttle run (10 out/10 back)

Novice
10 wall ball shots, 10#/8#, 9’ target
40-meter shuttle run (10 out/10 back)
10 burpees
40-meter shuttle run (10 out/10 back)

Beginner
AMRAP in 8:00-12:00
10 wall ball shots, 6#-8#, 8’ target
40-meter shuttle run (10 out/10 back)
10 burpees
40-meter shuttle run (10 out/10 back)

SKILL:
Varsity
3x
15 toes-to-bar
30-second L-sit hold

Junior Varsity
3x
10 toes-to-bar
30-second L-sit hold

Novice
3x
6-8 toes to bar
15-second L-sit hold

Beginner
2x
6-8 toes-to-bar
30-second L-sit hold

MOBILITY:
Spiderman stretch
Couch stretch

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