Monday, August 22, 2016

A Brand X Method™ Teen Workout

STRENGTH:
Back squats

ACCESSORY:
Weighted lunges

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => 5 burpees => 5 mountain climbers => 30 seconds in the bottom of the squat => precision jump => basic dot drill x 10 => 50-meter carioca => 50-meter pocket kickers

Skill:
Front squat and push press – focus on hip mechanics

PREP:
3x
10 Cossacks
5 bandy press w/5-second hold

CONDITIONING:
Not for Time
Varsity:
3 rounds
3 muscle-ups
5 pull-ups
10 toes-to-bar
20 squats

Junior Varsity:
3 rounds
1 muscle-up
5 pull-ups
10 toes-to-bar
20 squats

Novice:
3 rounds
5 dips
5 pull-ups
10 toes-to-bar
20 squats

Beginner
3 rounds
5 dips
5 pull-ups
10 toes-to-bar
20 squats

SKILL:
Varsity
Lever practice

Junior Varsity, Novice, and Beginner
Hollow hold practice

MOBILITY:
Spiderman stretch
Couch stretch
Athlete’s choice