Friday, July 3, 2015

A Brand X Method™ Teen Workout

STRENGTH:
Squat

ACCESSORY:
Single-leg broad jumps
Weighted walking lunges

Walking Lunges- Weighted https://www.youtube.com/watch?v=5-LIDUUSUVI

WARM-UP:
3x
15 squats
10 Spiderman lunges
4 x 25-meter shuttle sprint

Air Squat https://www.youtube.com/watch?v=dQgLsKKX-fE

SKILL:
Thruster, where do we explosively open the hips?

PREP:
2 x 10 Cossacks
2-5 chin-ups

Cossacks https://www.youtube.com/watch?v=C8Wrr3Onrq0
Chin Ups https://www.youtube.com/watch?v=NeV02lDwVsk

CONDITIONING:
Varsity
AMRAP in 7:00
3 thrusters, 95/65
1 muscle-up
6 thrusters, 95/65
2 muscle-ups
9 thrusters, 95/65
3 muscle-ups
12 thrusters, 95/65
4 muscle-ups
Etc.

Muscle ups https://www.youtube.com/watch?v=_xwL4etypbE

JV
AMRAP in 7:00
3 thrusters, 55/45
1 muscle-up
6 thrusters, 55/45
2 muscle-ups
9 thrusters, 55/45
3 muscle-ups
12 thrusters, 55/45
4 muscle-ups
Etc.

Novice
AMRAP in 7:00
3 thrusters, 35/25
1 muscle-up
6 thrusters, 35/25
1 muscle-ups
9 thrusters, 35/25
1 muscle-ups
12 thrusters, 35/25
1 muscle-ups
Etc.

SKILL:
Varsity and JV
3x
1:00 handstand or plank hold
30-second hollow hold
Max toes-to-bar

Toes to Bar https://www.youtube.com/watch?v=-W932q2fNfA

Novice and Beginner
3x
1:00 handstand or plank hold
30-second hollow hold

MOBILITY:
Athlete’s choice

Photo Credit:
Danell Marks Photography- San Diego, Ca​