Friday, April 22, 2016

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
w/shoes off
Handstand walk or bear crawl => 3 cartwheels => 10 Cossack squats => 20 single-unders, each leg => 30 seconds in the bottom of the squat => 10 Spiderman lunges => 100-meter jog

CONDITIONING:
Varsity and Junior Varsity
AMRAP in 22:00
Hill sprint
5 dips
10 burpees
Hill sprint
10 push-ups
20 mountain climbers

Junior Varsity
AMRAP in 22:00
Hill sprint
2-3 dips
10 burpees
Hill sprint
10 push-ups
20 mountain climbers

Novice
AMRAP in 15:00-22:00
Hill sprint
2-3 dips
10 burpees
Hill sprint
7-10 push-ups
20 mountain climbers

Beginner
AMRAP in 12:00-18:00
Hill sprint
5 bench dips
10 burpees
Hill sprint
5 push-ups
20 mountain climbers

SKILL:
Varsity and Junior Varsity
3x
Ring handstand hold
10 reverse shrug

Novice
3x
Handstand hold
10 reverse shrugs

Beginner
3x
Wall walk-up
10 reverse shrugs

MOBILITY:
Calf smash
Couch stretch