Friday, March 23, 2018
A Brand X Method™ Teen Workout
WARM-UP:
3x or 5:00
10 PVC pass-throughs => handstand hold or attempt => 10 jumping jacks => 2 forward rolls => army crawl under obstacle => 5 one-legged hops to target on ground, each leg => 10 squats => 3 broad jumps
PREP:
5:00
Mobility
3x
10 bandy presses
5 explosive push-ups
10 inchworms
CONDITIONING:
Varsity
AMRAP in 12:00
3 strict muscle-ups
6 toes-to-bar
12 burpees
200-meter run
Junior Varsity
AMRAP in 12:00
2 strict muscle-ups
6 toes-to-bar
12 burpees
200-meter run
Frosh
AMRAP in 12:00
1 strict muscle-up or 3 chest-to-bar pull-ups => 3 ring dips
6 toes-to-bar
12 burpees
200-meter run
Beginner
AMRAP in 12:00
3 strict pull-ups => 3 bar dips or 3 ring rows => 3 push-ups
6 toes-to-bar or hanging leg lifts
12 burpees
200-meter run
SKILL:
3x
30-50 single leg pogos
10 lunge-to-rocket on box
30-second side plank each side
MOBILITY:
T-spine smash
Athlete’s choice