Dec. 2020 Teen Workout #2 – The Brand X Method

Intent of workout
(https://youtu.be/1wrFuM06_LQ)
Prepare
Warm up
3x or 5:00 
10 PVC pass-throughs => 10 jumping jacks => 10 squats => 10 lateral lunges => basic dot drill x 10 => broad jump drill=> 2 forward rolls
Broad jump drill
(https://youtu.be/YCCf4PgcN0s)

5:00 mobility
2x
10 box step up to side and over 10 knees to elbows

5:00 Own the skill challenge

Complex
Forward roll to Pistol to Skater to Skater to Pistol to Backward roll * Post your videos to Instagram and tag #thebrandxmethod!

Practice

Skill
Bracing and holding during movement

12:00 EMOM
Even – Step back lunges with ball slam (https://youtu.be/otxlmCCGDFk)
Odd – V sit rope pull ups (https://youtu.be/5GCaVwnA31Q)

Individualization depending on ability.
Perfect step back lunges – Perfect step back lunges hands over head – Perfect step back lunges hands over head and
chop to side -Perfect step back overhead lunges with medball over head – step back lunge with ball slam

Play

3:00 to accomplish 50 burpees
rest 3:00
3:00 continuous movement
30 seconds of ea of the following (try and hit same number of reps for each specific movement

Double unders
Mt. Climbers
Effort on both pieces should be 90-95%. We are using a Work/Rest ratio of 1:1

Mobility Cobra
Couch stretch Pigeon