Wednesday, March 9, 2016 – The Brand X Method

Wednesday, March 9, 2016

9
Mar

Wednesday, March 9, 2016

A Brand X Method™ Teen Workout

DSC_0549-1024x680-3STRENGTH:
Squat

ACCESSORY:
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

CONDITIONING:
3 x 5:00 AMRAPs , rest 2:00 in between
5 thrusters, 95#/65#
20 double-unders
4 x 25-meter shuttle run

Varsity
95#/65#
Junior Varsity
55#/45#
Novice
25#/15#

Beginner
2-3 x 5:00 AMRAP, rest 2:00 in between
5 thrusters, 5#-20# dumbbells
15-20 double-unders or tuck jumps
4 x 25-meter shuttle run

SKILL:
3x
20 barbell walking lunges, 15#-95#
10 barbell step-ups, 15#-95#, 12”-24”

MOBILITY:
High glute smash
Banded hip distraction
Athlete’s choice

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