Thursday, January 14, 2016 – The Brand X Method

Thursday, January 14, 2016

14
Jan

Thursday, January 14, 2016

A Brand X Method™ Teen Workout

STRENGTH:
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 shots – focus on receiving the ball and squatting20150312-DSC_0209

CONDITIONING:
AMRAP in 8:00
Varsity
10 wall ball shots, 20#/14#, 10’ target
4 x 10-meter shuttle run
10 burpees
4 x 10-meter shuttle run

Junior Varsity
10 wall ball shots, 14#/10#, 10’/9’ target
4 x 10-meter shuttle run
10 burpees
4 x 10-meter shuttle run

Novice
10 wall ball shots, 10#/8#, 9’ target
4 x 10-meter shuttle run
10 burpees
4 x 10-meter shuttle run

Beginner
AMRAP in 6:00-8:00
10 wall ball shots, 6#-8#, 8’ target
4 x 10-meter shuttle run
10 burpees
4 x 10-meter shuttle runDSC_0590

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 hold20150219-DSC_0144-2

MOBILITY:
Spiderman stretch
Couch stretch20150312-DSC_0156

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