Wednesday, June 8, 2016 – The Brand X Method

Wednesday, June 8, 2016

8
Jun

Wednesday, June 8, 2016

A Brand X Method™ Teen Workout

20160315-DSC_0256-2WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 5 jumping squats => precision jump => speed ladder => 10 one-legged forward-backward hops, each leg => 10 walking lunges => 50-meter high-knee skip => 50-meter carioca

SKILL:
Box jump – landing position on the box and ground

PREP:
2x
10 Cossacks
10 ring rows

CONDITIONING:
Varsity
15-12-9
Thrusters, 95#/65#
Burpees
Box jumps

Junior Varsity
15-12-9
Thruster, 55#/45#
Burpees
Box jumps

Novice
15-12-9
Thrusters, 35#/25#
Burpees
Box jumps

Beginner
12-9-6
Thrusters, 5#-10# dumbbells/PVC-15# barbell
Burpees
Box jumps

SKILL:
5:00-10:00
Planche progressions

Beginner
Planks

MOBILITY:
T-spine smash
Pigeon stretch

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