Friday, March 4, 2016

A Brand X Method™ Teen Workout

WARM-UP:
Varsity and Junior Varsity
2x-3x
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, Junior Varsity, Novice
4 rounds, rest 2:00 between rounds
Max dips
Max push-ups

Beginner
3 rounds
10-15 dips, assisted/progressions ok
10-15 push-ups

CONDITIONING:
Varsity and Junior Varsity
5 x 200-meter sprints
Rest 3:00 between

Novice
4 x 200-meter sprints
Rest 3:00 between

Beginner
3 x 200-meter sprints
Rest 3:00 between

SKILL:
Varsity
3x
5 flags
Lever progressions

Junior Varsity, Novice, and Beginner
Hollow rocks
Planks

MOBILITY:
Couch stretch
Calf stretch
Upward dog