Friday, July 31, 2015

A Brand X Method™ Teen Workout

WARM-UP:
10-meter bear crawl square => 10 inchworm push-ups => 10 box step-ups => 10 bandy lat pull-downs =>100-meter run

Inchworm push-ups https://www.youtube.com/watch?v=OPItwidBKFg
Bandy Pull downs https://www.youtube.com/watch?v=Hd7JRMFZRes

STRENGTH:
Not for time
Varsity
4 rounds
10 strict pull-ups
10-meter handstand walk
10 dips
10-meter handstand walk

Pull Ups -Strict https://www.youtube.com/watch?v=vj9QjNsO9eg
Handstand Walk https://www.youtube.com/watch?v=-flU2fivvtE
Bar Dips https://www.youtube.com/watch?v=Kiwxq1V3Cmc

JV
3 rounds
10 strict pull-ups
10-meter handstand walk
10 dips
10-meter handstand walk

Novice
3 rounds
5-8 strict pull-ups
10-meter handstand walk
5-8 dips
10-meter handstand walk

Beginner
3 rounds
5 strict pull-ups (assisted or progressions okay)
10-meter handstand walk or 3 wall walk-ups
10 push-ups
10-meter handstand walk or 3 wall walk-ups

SKILL:
Varsity
3x
20-30 bandy triceps push-downs
10 body-weight skull crushers