March 2021 Teen Workout #2

Warm up
5 second handstand hold
5 m handstand walk (https://thebrandxmethod.thinkific.com/courses/take/youth-coach- pro-course/lessons/17671379-brand-x-handstand-walk)
5 second handstand hold
Roll out (https://thebrandxmethod.thinkific.com/courses/take/youth-coach-pro-course/ lessons/17671361-brand-x-handstand-to-rollout)
10 m Bear crawl (https://thebrandxmethod.thinkific.com/courses/take/youth-coach-pro-course/lessons/ 17670038-brand-x-quadrapedal-bear-crawl)
Run 100 m Fwd
Run 100 m Bckwd
10 blocked side to side hops
10 blocked front to back hops
5 dogeball throws dominate hand
5 dodgeball throws weak hand
5 pull ups or 3 negatives

5:00 Own the skill challenge

Ice cream makers or Front lever
* Post your videos to Instagram and tag #thebrandxmethod!

Practice

For 5-8:00

Overhand medball throw for distance (Use a light med ball, discuss Kurbet action) Jog to ball
10 Tempo air squats

Play

Bear Crawl Wall (https://youtu.be/CsGXL_bHdlM)
“Last Man Standing” Verison
Mark off an area 20 m long
Using jump boxes stacked laterally end to end create a wall at 10 M Kids start behind line on one side

On “GO” kids bear crawl to the boxes, go over the boxes however they want and bear crawl to the the far line
This counts as one lap

On the first minute do one lap
On the second minute do two laps On the third minute do three laps Until they do not make the time

3x
Max perfect push ups (https://thebrandxmethod.thinkific.com/courses/take/youth-coach- pro-course/lessons/17644639-brand-x-push-up)
10 pendulums (https://youtu.be/q0Q0EE8gSoE)

Mobility Couch stretch Cobra
Chest stretch