Monday, June 27, 2016

A Brand X Method™ Teen Workout

STRENGTH:
Clean

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:
AMGMAP in 7:00
10 goblet squats
100-meter run
15 kettlebell swings
100-meter run

Varsity
55#/35#
Junior Varsity
35#/25#
Novice
20#/15#

Beginner
AMGMAP in 5:00-7:00
8 goblet squats, 10#-15#
100-meter run
10 kettlebell swings, 10#-15#
100-meter run

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

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

Novice and Beginner
2x
10 toes-to-bar or hanging leg raises
25 sit-ups

MOBILITY:
Pigeon
Hamstring smash