Friday, January 22, 2016

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 10 jumping jacks => 10 squats => 30 seconds in bottom of the squat => 2 broad jumps => precision jump => 2 vertical jumps => pigeon stretch => 100-meter run

SKILL:
Burpee – back position

Varsity and Junior Varsity
AMRAP in 8:00
6 pull-ups
9 burpees
12 wall ball shots

Novice
AMRAP in 8:00
3 pull-ups
9 burpees
12 wall ball shots

Beginner
AMRAP in 8:00
3 pull-ups (progressions or assisted okay)
9 burpees
12 squats

SKILL:
10:00
Varsity, Junior Varsity, Novice
Practice handstand holds and walking

Beginners
10:00
Wall walk-ups and holds

MOBILITY:
Athlete’s choice