Wednesday, June 15, 2016 – The Brand X Method

Wednesday, June 15, 2016

15
Jun

Wednesday, June 15, 2016

A Brand X Method™ Teen Workout

20160121-DSC_0191STRENGTH:
Back squat

ACCESSSORY:
High box jumps

WARM-UP:
3x or 5:00
Handstand hold => handstand walk or bear crawl => 10 jumping jacks => 10 one-legged side-to-side hops, each leg => 2 cartwheels => speed ladder => 50-meter high-knee skip => 50-meter back pedal

SKILL:
Box jump – knee position and soft landing

PREP:
2x
10 bandy shoulder presses
10 box step-ups

CONDITIONING:
AMGMAP in 12:00
Varsity
7 thrusters, 95#/65#
14 box jumps, 24”/20”
4 x 25-meter shuttle run

Junior Varsity
7 thrusters, 55#/45#
14 box jumps, 24”/20”
4 x 25-meter shuttle run

Novice
7 thrusters, 35#/25#
14 box jumps, 20”
4 x 25-meter shuttle run

AMGAMP in 8:00-12:00 AMRAP
Beginner
7 thrusters, 5# dumbbells-15# barbell
14 box jumps, 12”-20”
4 x 25-meter shuttle run

SKILL:
Varsity, Junior Varsity, and Novice
Planches and levers
Beginner
Hollow holds

MOBILITY:
Accumulate 5:00 in the bottom of the squat
Child’s pose
Athlete’s choice

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