Friday, November 25, 2016

A Brand X Method™ Kids Workout

WARM-UP:
3:00-5:00
Shuttle runs

FOCUS:
Practice lateral wall walks one kid at a time; use whatever angle each child is able to accomplish, from plank to handstand push-up position.

GET READY:
1:00 – couch against the wall
1:00 – downward dog

CONDITIONING:
3 rounds
1:00 – hillbilly prowler push with overturned 12”-18″ jump box or large feed bucket
1:00 – overhead bumper plate carry, 5#-10# => 5 presses
Rest 20-30 seconds

GAME:
Radioactive River – Team members place objects in the river and use them to cross radioactive river without falling in. All items must be picked up and must travel with the team, where the whole team must stand together before moving to the other side. The team must then use the brigade method again to cross from one side to the other of the radioactive river, again without falling in. If any member of the team touches the river at any time, the whole team, including the equipment, must return to the start cone and begin again. The first team to have all team members and equipment to the other side wins.