Monday, August 24, 2015

A Brand X Method™ Teen Workout

WARM-UP:
3x
10-meter handstand walk
5 ice cream makers
10 pogos
100-meter run

Handstand Walk https://www.youtube.com/watch?v=-flU2fivvtE

SKILL:
Body position for double-unders

CONDITIONING:
“Double Double”
AMRAP in 10:00
5 double-jump burpees (over line)
10 double-unders
4 x 25-meter shuttle run (100 meters total)
10 double-jump burpees
20 double-unders
200-meter run

SKILL:
Varsity
3x
50 flutter kicks
3-5 flags

Flags  https://www.youtube.com/watch?v=Z5NS4XBbJjE

Junior Varsity
3x
35-50 flutter kicks
15-30-second hollow hold

Novice/Beginner
3x
25-35 flutter kicks
10-15 sit-ups

MOBILITY:
Calf smash/stretch
Couch stretch

Photo Credit:
Danell Marks Photography- San Diego, Ca