Friday, March 6, 2015

 

A Brand X Method Teen Workout

Warm-Up
3x or 5:00
Handstand walk or bear crawl => 10 jumping jacks => 10 squats => 30 seconds in bottom of the squat => 2 broad jumps => precision jump => 2 vertical jumps => pigeon stretch => 100-meter run

Skill
Knee position in the box jump

Conditioning
Varsity and JV
AMRAP in 8:00
5 pull-ups
10 burpees
15 box jumps

Novice
AMRAP in 8:00
3 pull-ups
10 burpees
15 box jumps

Beginner
AMRAP in 8:00
3 pull-ups (progressions or assisted okay)
10 burpees
15 box jumps

Box jump video (Note knee position on landing)
https://www.youtube.com/watch?v=f13X3JsW-qE
Skill
Varsity, JV, and Novice
10:00
Practice handstand holds and walking

Handstand walk video
https://www.youtube.com/watch?v=-flU2fivvtE