Monday, August 31, 2015
A Brand X Method™ Teen Workout
WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 3 cartwheels => 10 Cossack => 10 one-legged side-to-side hops, each leg => 30 seconds in the bottom of the squat => 10 Spiderman lunges => 50-meter carioca => 50-meter high-knee skip
Handstand Walk https://www.youtube.com/watch?v=-flU2fivvtE
Cossacks https://www.youtube.com/watch?v=C8Wrr3Onrq0
SKILL:
Pull-up – hollow position
PREP:
10 bandy pull-downs
10 basic dot drills
CONDITIONING:
Varsity
AMRAP in 10:00
10 hurdle hops
5 pull-ups
10 hurdle hops
10 push-ups
10 hurdle hops
15 squats
10 hurdle hops
Pull Ups -Strict https://www.youtube.com/watch?v=vj9QjNsO9eg
Push Ups https://www.youtube.com/watch?v=P1i903sA0rs
Air Squat https://www.youtube.com/watch?v=dQgLsKKX-fE
Junior Varsity
AMRAP in 10:00
10 hurdle hops
3 pull-ups
10 hurdle hops
7 push-ups
10 hurdle hops
15 squats
10 hurdle hops
Novice
AMRAP in 10:00 (max 5 rounds)
10 hurdle hops
3 pull-ups
10 hurdle hops
7 push-ups
10 hurdle hops
15 squats
10 hurdle hops
Beginner
3-5 rounds
10 hurdle hops
3 pull-ups (assisted or progressions okay)
10 hurdle hops
6 push-ups
10 hurdle hops
12 squats
10 hurdle hops
SKILL:
Varsity
4 rounds
20 hollow rocks
10 toes-to-bar
Toes to Bar https://www.youtube.com/watch?v=-W932q2fNfA
Junior Varsity
4 rounds
10 hollow rocks
5 toes-to-bar
Novice
4 rounds
10 hollow rocks
5 toes-to-bar
Beginner
2-3 rounds
5-10 hollow holds or rocks
5 toes-to-bar or best effort
MOBILITY:
Triceps stretch
Bandy shoulder distraction
Pigeon
