Wednesday, June 14, 2017 – The Brand X Method

Wednesday, June 14, 2017

14
Jun

Wednesday, June 14, 2017

A Brand X Method™ Teen Workout

WARM-UP:
Varsity and Junior Varsity
2x-3x
40 mountain climbers
30 jumping jacks
20 squats
10 six-count burpees
200-meter run

Frosh and Beginner
2x
30 mountain climbers
20 jumping jacks
10 squats
5 six-count burpees
200-meter run

STRENGTH:
Varsity
3 sets*
Max wide-grip pull-ups
Max dips
Rest 2:00-3:00
* Minimum 10 reps first set

Junior Varsity
3 sets*
Max wide-grip pull-ups
Max dips
Rest 2:00-3:00 between
* Minimum 5 reps first set

Frosh
3 sets*
Max wide-grip pull-ups
Max dips
Rest 2:00-3:00 between
* Minimum 2 reps first set

Beginner
3 sets
5-10 wide-grip pull-ups or negatives
Max push-ups
Rest 2:00-3:00 between

-then-

Varsity and Junior Varsity
2 x 800-meter run
Rest 5:00 between

Frosh and Beginner
2 x 600-meter run
Rest 5:00 between

SKILL:
Varsity
3x
2:00 plank
10 wood choppers
3 throws for height
Max L-sit

Junior Varsity
3x
1:30 plank
10 wood choppers
3 throws for height
Max L sit

Frosh
3x
1:00 plank
10 wood choppers
3 throw for height
Max L sit

Beginner
2x
1:00 plank
10 wood choppers
3 throws for height
Max L-sit

MOBILITY:
T-spine smash
Couch stretch
Passive hang
Athlete’s choice

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