Friday, June 26, 2015

A Brand X Method™ Teen Workout

WARM-UP:
3x
10 walking medicine ball push-ups
10 Cossacks
10 walking lunges
200-meter run

Walking medicine ball push-ups https://www.youtube.com/watch?v=yT-JB9uniZc
Cossacks https://www.youtube.com/watch?v=C8Wrr3Onrq0

STRENGTH:
Bench press
All levels
3 x 3

CONDITIONING:
3 rounds
15 burpees
30 wall ball shots

Burpees https://www.youtube.com/watch?v=4H4uu_ulfyM
Wall Ball https://www.youtube.com/watch?v=plRCwCIKaJQ
Wall Ball Slo Mo https://www.youtube.com/watch?v=I2J4lF4st9o

Varsity – 20/14
JV – 14/10
Novice and Beginner – 8-10

SKILL:
Varsity
2x
10 chin-ups
15 ring rows

JV
2x
6-8 chin-ups
8-12 ring rows

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

Novice
2x
3-5 chin-ups
8-10 ring rows

Beginner
2x
3-5 chin-ups (assisted okay)
8-10 ring rows

MOBILITY:
Athlete’s choice

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