Monday, March 20, 2017

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 discuss goblet squat

PREP:
2x
10 Cossacks
10 walking lunges

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

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

Frosh
AMRAP in 7:00
8 goblet squats, 20#/15#
100-meter run
12 kettlebell swings, 20#/15#
100-meter run

Beginner
AMRAP 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 knees-to-opposite-elbow
25 sit-ups

Frosh/Beginner
2x
10 toes-to-bar or hanging leg lifts
25 sit-ups

MOBILITY:
Pigeon
Hamstring smash