Friday, October 27, 2017

A Brand X Method™ Teen Workout
STRENGTH:
Deadlift

ACCESSORY:
High box jumps

WARM-UP:
3x or 5:00
10 PVC pass-throughs => 10 PVC overhead squats => 10 overhead walking lunges w/PVC => 10 one-legged side-to-side hops over PVC, each leg => 25-meter side shuffle-180-degree turn-25-meter side shuffle => 50-meter back pedal

SKILL:
Box jump – jumping and landing mechanics

PREP:
2x
10 inchworms
3 single-leg broad jumps

-then-

EMOM for 6:00
Burpees
No less than 9 reps except for Beginners

CONDITIONING:
AMRAP in 8:00
5 goblet squats
10 kettlebell swings
15 box jumps

SKILL:
EMOM for 10:00
Rope climbs

MOBILITY:
Spiderman stretch
Posterior chain smash
Athlete’s choice