Wednesday, March 30, 2016 – The Brand X Method

Wednesday, March 30, 2016

30
Mar

Wednesday, March 30, 2016

A Brand X Method™ Teen Workout

DSC_1058-1STRENGTH:
Squat

ACCESSORY:
Single-leg broad jumps
Weighted walking lunges

WARM-UP:
3x
15 squats
10 Spiderman lunges
4 x 25-meter shuttle sprint

SKILL:
Thruster – focus on where we explode

PREP:
2x
10 Cossacks
2-5 chin-ups

CONDITIONING:
Varsity and Junior Varsity
5 rounds
3 tempo thrusters (10/2/10)
8 strict pull-ups

Novice
4-5 rounds
3 tempo thrusters (10/2/10)
5 strict pull-ups or progressions

SKILL:
Varsity and Junior Varsity
3x
1:00 handstand or plank hold
30-second hollow hold
Max toes-to-bar

Novice and Beginner
3x
1:00 handstand or plank hold
30-second hollow hold

MOBILITY:
Shoulder distraction
Athlete’s choice

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