Monday, February 1, 2016

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
Zigzag handstand walk or bear crawl => 10 Cossacks => 10 grasshoppers => Olympic wall squat => 10 single-leg toe touches => basic dot drill x 10

PREP:
3x
10 box jumps
10 squat thrusts

SKILL:
Stabilizing with uneven load

CONDITIONING:
AMGMAP in 12:00
With a single dumbbell –
Right hand
3 hang power cleans
3 front squats
3 anyway overhead
100-meter run
Left hand
3 hang power cleans
3 front squats
3 anyway overhead
100-meter run

Weight assigned according to ability to maintain good movement throughout the workout

SKILL:
Varsity
Lever progressions
Blocked box jumps

Junior Varsity, Novice, and Beginner
Hollow holds
Blocked hops

MOBILITY:
Couch stretch
Pigeon stretch