Friday, September 22, 2017

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 10 jumping jacks => 5 perfect squats => 30 seconds in the bottom of the squat => 5 jumping squats => 10 Spiderman lunges => speed ladder => basic dot drill x 10

PREP:
3x
10 bandy lat pull-downs
10 step-ups
5 explosive push-ups

CONDITIONING:
Varsity
1-mile time trial
-immediately into-
AMRAP in 10:00
10 strict pull-ups
20 push-ups
30 squats

Junior Varsity
1-mile time trial
-immediately into-
AMRAP in 10:00
7 strict pull-ups
20 push-ups
30 squats

Frosh
1-mile time trial
-immediately into-
AMRAP in 10:00
5 strict pull-ups
20 push-ups
30 squats

Beginner
1-mile time trial
-immediately into-
AMRAP in 10:00
5 ring rows or assisted pull-ups
15 push-ups
25 squats

SKILL:
10:00
Hollow holds and planks
Toes-to-bar

MOBILITY:
Hamstring smash
Shoulder distraction