Friday, December 25, 2015

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift
1 x 5, 1 x AMAP

ACCESSORY WORK:
Kettlebell swings

WARM-UP:
3x or 5:00
5 perfect squats => 30 seconds in the bottom of the squat => 5 jumping squats => 10 walking Spiderman stretches => 5 perfect push-ups => 100-meter run

SKILL:
Front squat and push press – focus on rack positions. Relate to thruster.

PREP:
3x
10 Cossacks
Handstand holds

CONDITIONING:
Partner Row and Run

Varsity and Junior Varsity
For 20:00, one partner runs 400 meters while other partner rows for calories
Track total calories

Novice and Beginner
For 15:00, one partner runs 400 meters while other partner rows for calories
Track total calories

SKILL:
Varsity, Junior Varsity, and Novice
Handstand hold to handstand walk

Beginner
Wall walk-up and hollow position

MOBILITY:
T-spine smash
Pigeon