Friday, March 11, 2016

A Brand X Method™ Teen Workout

WARM-UP:
10-meter run, turn around run back
20-meter run, turn around run back
30-meter run, turn around run back
10-meter side shuffle left
10-meter side shuffle right
10-meter run, turn around run back
10 squats
10 push-ups

STRENGTH:
Varsity and Junior Varsity
3x
Max strict wide-grip pull-ups
Max dips
Max strict chin-ups

Novice
3x
Max strict pull-ups
Max dips
Max strict chin-ups

Beginner
3x
3-5 assisted pull-ups
Max push-ups
3-5 assisted chin-ups

CONDITIONING:
AMRAP in 8:00-12:00 w/partner
10 kneeling two-hand medicine ball chest throws (6’ to 8’ from wall)
10 burpees
400-meter run
* Partner A completes the medicine ball throw while partner B does burpees then they switch. Then they both run.

Varsity
14#/10#
Junior Varsity
10#/8#
Novice and Beginner
8#/6#

SKILL:
Varsity and Junior Varsity
Partner planche progression

Novice
Planche progression

Beginner
Hollow holds and wall walk-ups

MOBILITY:
Couch stretch
Athlete’s choice