Friday, November 11, 2016

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

ACCESSORY:
Kettlebell swings

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => 5 burpees => 5 mountain climbers => 30 seconds in the bottom of the squat => precision jump => basic dot drill x 10 => 50-meter carioca => 50-meter pocket kickers

SKILL:
Front squat and push press – focus on hip mechanics

PREP:
3x
10 Cossacks
5 bandy presses w/ 5-second hold

CONDITIONING:
Try setting up those kids having trouble with the positions or movements more generally with their toes touching boxes during the workout

Varsity:
AMGMAP in 8:00
3 dumbbell hang power cleans
3 dumbbell front squats
3 dumbbell any way overhead (AWOH)
30 double-unders

40#/30#

Junior Varsity:
AMGMAP in 8:00
3 dumbbell hang power cleans
3 dumbbell front squats
3 dumbbell AWOH
30 double-unders

30#/25#

Novice:
AMGMAP in 8:00
3 dumbbell hang power cleans
3 dumbbell front squats
3 dumbbell AWOH
30 double-unders

20#/15#

Beginner
AMGMAP in 8:00
3 dumbbell hang power cleans
3 dumbbell front squats
3 dumbbell AWOH
15-30 double-unders or 15 tuck jumps

5#-15#

SKILL:
Varsity
Lever practice

Junior Varsity, Novice and Beginner
Hollow hold practice

MOBILITY:
Spiderman stretch
Couch stretch
Athlete’s choice