Monday, December 5, 2016

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
10 PVC pass-throughs => handstand walk or bear crawl => 10 squats => 10 one-legged side-to-side hops, each leg => speed ladder => agility course => broad jump => 100-meter run

SKILL:
Muscle-up – transition

PREP:
Tabata burpee and plank

CONDITIONING:
Varsity
4 rounds
3 muscle-ups
15 push-ups
27 double-unders

Junior Varsity
4 rounds
3 muscle-ups
15 push-ups
27 double-unders

Novice
3 rounds
2 muscle-ups
10 push-ups
20 double-unders

Beginner
3 rounds
6 pull-ups or ring rows
10 push-ups
20 tuck jumps or pogos

**Muscle-up sub = 2x pull-ups
**Double-under sub = tuck jumps

SKILL:
Varsity
Accumulate 1:30 in L-sit and 3:00 in plank

Junior Varsity
Accumulate 1:00 in L-sit and 2:00 in plank

Novice and Beginner
Accumulate 0:30 in L-sit and 1:30 in plank

MOBILITY:
T-spine smash
Hamstring floss
Athlete’s choice