Monday, July 11, 2016

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

ACCESSORY:
Medicine ball throw for height

WARM-UP:
3x or 5:00
5 perfect squats => 30 seconds in the bottom of the squat => 5 jumping squats => 10 walking Spiderman stretches => 5 perfect push-ups => 100-meter run

SKILL:
Squat – review mechanics then introduce goblet squat

PREP:
2x
10 Cossacks
10 walking lunges

CONDITIONING:
Varsity
AMRAP in 7:00
10 goblet squats, 55#/35#
15 swings, 55#/35
200-meter run

Junior Varsity
AMRAP in 7:00
10 goblet squats, 35#/25#
15 swings,35#/25#
200-meter run

Novice
AMRAP in 7:00
8 goblet squats, 20#/15#
12 swings,20#/15#
200-meter run

Beginner
AMRAP in 5-7:00
8 goblet squats, 10#-15#
10 swings, 10#-15#
200-meter run

SKILL:
Varsity
3x
15 toes-to-bar
25 sit-ups

Junior Varsity
3x
10 toes-to-bar
25 sit-ups

Novice/Beginner
2x
10 toes-to-bar
25 sit-ups

MOBILITY:
Pigeon
Hamstring smash