Tuesday, January 19, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00

10-meter bear crawl => 10-meter crab walk
10 Spiderman lunges => forward roll
10 jumping jacks
10 one-legged side side-to-side hopes, each leg
50-meter carioca => 50-meter high-knee skip

FOCUS:
Hang power clean – focus on dip and extension mechanics

GET READY:
10 Samson stretches
1:00 each side – triceps stretch

WORKOUT:
AMRAP in 6:00
6 hang power cleans, 5#-15# dumbbells
8 burpees
100-meter run

SKILL/CHALLENGE:
3x
1:00 – plank on elbows
10 hollow rocks

MOBILITY:
1:00 – Olympic wall squat
1:00 each side – calf smash and stretch