Wednesday, October 14, 2015 – The Brand X Method

Wednesday, October 14, 2015

14
Oct

Wednesday, October 14, 2015

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

ACCESSORY WORK:
Test
Medicine ball throw

WARM-UP:
3x or 5:00
Handstand hold => forward roll => 10 squats => wall walk-up => 30 seconds in the bottom of the squat => 10 vertical jumps => 5 inchworm push-ups => 5 pull-ups

WORKOUT:
Varsity
400-meter run
21 kettlebell swings, 55/35
12 pull-ups (kipping okay)

Junior Varsity
400-meter run
21 kettlebell swings, 35/25
12 pull-ups (kipping okay)

Novice
400-meter run
15 kettlebell swings, 10-25
8 pull-ups (kipping okay)

Beginner
400-meter run
15 kettlebell swings, 15-20
8 pull-ups (kipping okay) or ring rows

SKILL:
Varsity and Junior Varsity
3x
10 strict toes-to-bar 
Max L-sit

Novice and Beginner
3x
Max hollow hold
10 sit-ups

MOBILITY:
Couch stretch
T-spine smash

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