Friday, March 25, 2016

A Brand X Method™ Teen Workout

PREP:
Varsity and Junior Varsity
2x
40 mountain climbers
30 jumping jacks
20 squats
10 six-count burpees
200-meter run

Novice and Beginners
2x
30 mountain climbers
20 jumping jacks
10 squats
5 six-count burpees
200-meter run

STRENGTH:
Varsity
3 rounds, rest 2:00 in between
15 Hindu push-ups
Max dips

Junior Varsity
3 rounds, rest 2:00 in between
10 Hindu push-ups
Max dips

Novice and Intermediate
3 rounds, rest 2:00 in between
5-7 Hindu push-ups
Max dips

CONDITIONING:
Tabata row
Rest 4:00
Tabata burpees

SKILL:
Varsity, Junior Varsity and Novice
2x-3x
Max wide-grip pull-ups
Max unbroken muscle-ups

Beginner
15-20 pull-ups (assisted or progressions okay)

MOBILITY:
Athlete’s choice