Thursday, May 18, 2017

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

ACCESSORY:
Broad jump

WARM-UP
4x
10 arm circles forward=> 10 arm circles backward=> PVC dislocates=> 10-meter handstand walk=> 10 single-leg side-to-side hops each leg=> 25-meter side shuffle left => 25-meter side shuffle right => 50-meter back pedal

PREP:
5 medicine ball throws for height
10 lunges with rockets

SKILL:
Box jump – landing position

CONDITIONING:
2 x AMRAP in 6:00, rest 2:00 in between
3 hang power cleans
6 high box jumps
9 toes-to-bar

Varsity
135#/95#
40”/32”

Junior Varsity
75#/55#
30”/24”

Frosh
45#/35#
24”/20”

Beginner
Safe weight – 10#-35#
15”-20”

SKILL:
15 handstand push-ups
-or-
Wall walk-ups

MOBILITY:
Child’s pose
Upward dog
Downward dog