Monday, April 20, 2015

A Brand X Method™ Kids Workout from Jeff and Mikki Martin

Warm-Up:
Bear crawl => forward rolls
Rock-up-get-ups

Focus:
Front squat – review POP; front squat + throw = thruster

Get Ready:
0:30 triceps against wall, each side
Triangle against wall

Workout:
AMRAP in 6:00-8:00
5 front squats, unloaded-8# dumbbells
10-meter bear crawl
5 dip-shrug-drop-stand, unloaded-8# dumbbells
10-meter plank walk

Game:
Mummy Circle
Mark off a circular area large enough to fit all athletes. It should provide enough space for them to move around.
1. Designate one player to be “the mummy.”
2. On “Go,” the mummy must walk without bending his or her arms or legs.
3. Players must determine who the mummy is and then leave the circle of play as fast as possible by doing walking lunges. The mummy tries to tag other players.
4.If the mummy tags another player, he or she becomes a mummy and must try to tag other players as well.
5. Repeat until all players have been converted to mummies.
Options
Other slower-paced exercises may be substituted for walking lunges, such as bear crawls or broad jumps.
This game can also be used as a warm-up.

Photo Credit: Danell Marks Photography