Friday, August 25, 2017

A Brand X Method™ Teen Workout

WARM-UP:
Varsity and Junior Varsity
2x-3x
40 mountain climbers
30 jumping jacks
20 squats
10 six-count burpees
200-meter run

Frosh and Beginner
2x
30 mountain climbers
20 jumping jacks
10 squats
5 six-count burpees
200-meter run

STRENGTH:
Varsity, Junior Varsity and Frosh
3 rounds
Max dips
Max push-ups
Rest 2:00

Beginner
3 rounds
Max push-ups
Rest 2:00

2x
Max bodyweight skull crushers
Max dumbbell one-arm overhead triceps extensions, 10#-15#

CONDITIONING:
Varsity, Junior Varsity and Frosh
6 rounds
4 prowler sprints
Rest 3:00

Beginner
3 rounds
4 prowler sprints
Rest 3:00

SKILL:
Varsity
3x
5 flags
Lever progressions

Junior Varsity, Frosh and Beginner
Hollow rocks
Planks

MOBILITY:
Athlete’s choice