Monday, June 1, 2015

A Brand X Method™ Teen Workout from Jeff and Mikki Martin

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

Videos:
Mountain Climbers  https://www.youtube.com/watch?v=h7qLNqM965g
Jumping Jacks  https://www.youtube.com/watch?v=r1NeUIYQzRQ
Air Squat  https://www.youtube.com/watch?v=dQgLsKKX-fE
Burpees https://www.youtube.com/watch?v=4H4uu_ulfyM

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

STRENGTH:
All movements are strict
Varsity and JV
3 rounds
Max wide-grip pull-ups
Max dips
Max chin-ups

Videos:
Pull Ups -Strict https://www.youtube.com/watch?v=vj9QjNsO9eg
Bar Dips https://www.youtube.com/watch?v=Kiwxq1V3Cmc
Chin Ups https://www.youtube.com/watch?v=NeV02lDwVsk

Novice
3 rounds
Max pull-ups
Max dips
Max chin-ups

Beginner
3 rounds
3-5 assisted pull-ups
Max push-ups
3-5 assisted chin-ups

PARTNER WORKOUT:
AMRAP in 12:00
10 kneeling two-hand medicine ball chest throw (6’ to 8’ from wall)
10 burpees
20 squats
400-meter run
Partner A completes the med ball throw while partner B does burpees then they switch. Squats and run are done together.

Videos:
Kneeling med ball chest throw https://www.youtube.com/watch?v=hI9ogVFq028
Burpees https://www.youtube.com/watch?v=4H4uu_ulfyM

Varsity
14#/10# medicine ball
JV
10#/8#
Novice and Beginner
8#/6#

SKILL:
Varsity and JV
Partner planche progression

Novice
Planche progression

Beginner
Hollow holds and wall walk-ups