Friday, February 12, 2016

A Brand X Method™ Teen Workout

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

Novice and Beginners
2 rounds
30 mountain climbers
20 jumping jacks
10 squats
5 six-count burpees
200-meter run

STRENGTH:
Varsity
10=>1
Dips
Push-ups
Strict chin-ups

Junior Varsity
10-8-6-4-2
Dips
Push-ups
Strict chin-ups

Novice
4 rounds
5 dips
5 push-ups
5 strict chin-ups

Beginners
4 rounds (progressions and assisted okay)
5 dips
5 push-ups
5 strict chin-ups

CONDITIONING:
Varsity and Junior Varsity
3 x 800-meter run
5:00 rest between

Novice and Beginner
3 x 600-meter run
5:00 rest between

SKILL:
Varsity
3x
2:00 plank
15 strict toes-to-bar

Junior Varsity
3x
1:30 plank
10 strict toes-to-bar

Novice
3x
1:00 plank
8 strict toes-to-bar

Beginner
2x
1:00 plank
5-8 toes-to-bar or best effort

MOBILITY:
T-spine Smash
Couch stretch
Passive hang
Athlete’s choice