Monday, December 12, 2016

A Brand X Method™ Teen Workout

PREP:
Varsity and Junior Varsity
2x
40 mountain climbers
30 jumping jacks
20 squats
10 six-count burpees
200-meter run

Novice and Beginner
2x
30 mountain climbers
20 jumping jacks
10 squats
5 six-count burpees
200-meter run

STRENGTH:
Varsity
3 rounds
15 Hindu push-ups
Max dips
Rest 2:00 between rounds

Junior Varsity
3 rounds
10 Hindu push-ups
Max dips
Rest 2:00 between rounds

Novice and Beginner
3 rounds
5-7 Hindu push-ups
Max dips
Rest 2:00 between rounds

CONDITIONING:
Tabata shuttle run
Rest 2:00
Tabata burpees
Rest 2:00
Tabata mountain climbers

SKILL:
Varsity, Junior Varsity and Novice
2x-3x
Max strict wide-grip pull-ups
Max unbroken muscle-ups

Beginner
15-20 pull-ups (assisted or progressions okay)

MOBILITY:
Athlete’s choice