Friday, June 24, 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

CONDITIONING:
Varsity and Junior Varsity
AMGMAP in 8:00
6 strict pull-ups
12 burpees
18 single-leg single-unders, each leg

Novice
AMGMAP in 8:00
3 strict pull-ups
10 burpees
15 single-leg single-unders, each leg

Beginner
AMGMAP in 8:00
3 strict pull-ups, progressions or assisted okay
10 burpees
15 single-leg single-unders, each leg

SKILL:
10:00
Varsity, Junior Varsity and Novice
Practice handstand holds and walking
Beginner
Wall walk-ups and holds

MOBILITY:
Athlete’s choice