Wednesday, December 23, 2015 – The Brand X Method

Wednesday, December 23, 2015

23
Dec

Wednesday, December 23, 2015

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
10 PVC pass-throughs => handstand hold or attempt => 10 jumping jacks => 2 forward rolls => army crawl under obstacle => 5 one-legged hops to target on ground, each leg => 10 squats => 3 broad jumps20151203-DSC_0172 20151203-DSC_0176

PREP:
3x
10 bandy press
5 explosive push-ups20151222-DSC_0409

STRENGTH:
Press
Work up to one heavy set of three

CONDITIONING:
1:00 – mountain climbers
1:00 rest
2:00 – burpees
1:00 rest
3:00 – double-unders
1:00 rest
2:00 – burpees
1:00 rest
1:00 – mountain climbers

SKILL:
Varsity, Junior Varsity and Novice
2x
Max kipping pull-ups
Max dipsDSC_0157-2 20151222-DSC_0460

2x
10 bandy pull-aparts
10 supinated ring rows

Beginners
2 sets
5-10 strict pull-ups or progressions
10-20 push-ups

2x
10 bandy pull-aparts
10 supinated ring rows

MOBILITY::
T-spine smash
Athlete’s choice

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