Friday, October 16, 2015

A Brand X Method™ Teen Workout

STRENGTH:
Back squat

ACCESSORY WORK:
Broad jumps

WARM-UP:
3x or 5:00
Zigzag handstand walk or bear crawl => 10 Cossacks => 10 grasshoppers => Olympic wall squat => 10 single-leg toe touches => basic dot drill x 10

PREP:
3x
10 bandy lat pull-downs
10 squat thrusts

CONDITIONING:
Varsity
3 rounds 
100-meter hill sprint
15 burpees
10 overhead squats, 95/65

Junior Varsity:
3 rounds 
100-meter hill sprint
15 burpees
10 overhead squats, 55/45

Novice
3 rounds 
100-meter hill sprint
15 burpees
10 overhead squats, 25/35

Beginner
3 rounds 
100-meter hill sprint
15 burpees
10 overhead squats, PVC-20

SKILL:
Varsity
Handstand obstacle course

Junior Varsity and Novice
Handstand walking

Beginner
Wall walk-ups