Thursday, June 9, 2016 – The Brand X Method

Thursday, June 9, 2016

9
Jun

Thursday, June 9, 2016

A Brand X Method™ Teen Workout

DSC_1134-1WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 3 cartwheels => 10 Cossack squats => 10 one-legged side-to-side hops, each leg => 30 seconds in the bottom of the squat => 10 Spiderman lunges => 50-meter carioca => 50-meter high-knee skip

SKILL:
Pull-up –hollow position

PREP:
10 bandy lat pull-downs
10 dot drills

CONDITIONING:
AMGMAP in 10:00
Varsity

10 hurdle hops
5 pull-ups
10 hurdle hops
10 push-ups
10 hurdle hops
15 squats
10 hurdle hops

Junior Varsity
10 hurdle hops
3 pull-ups
10 hurdle hops
7 push-ups
10 hurdle hops
15 squats
10 hurdle hops

Novice
Max 5 rounds
10 hurdle hops
3 pull-ups
10 hurdle hops
7 push-ups
10 hurdle hops
15 squats
10 hurdle hops

Beginner
3-5 rounds
10 hurdle hops
3 pull-ups (assisted or progressions okay)
10 hurdle hops
6 push-ups
10 hurdle hops
12 squats
10 hurdle hops

SKILL:
Varsity
4 rounds
20 hollow rocks
10 toes-to-bar

Junior Varsity
4 rounds
10 hollow rocks
5 toes-to-bar

Novice and Beginner
4 rounds
10 hollow rocks
5 toes-to-bar

MOBILITY:
Triceps stretch
Bandy shoulder distraction
Pigeon

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