Tuesday, March 6, 2018 – The Brand X Method

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
10 squats => 30 seconds in the bottom of the squat => forward roll => 10 Spiderman lunges => 5 single-leg toe touches, each leg => 10 mountain climbers => 100-meter run

SKILL:
Thruster – focus on maintaining efficient rack position throughout movement

PREP:
5:00
Mobility

2x
10 light dumbbell presses w/2-second hold at top
10 curb hops
3 broad jumps

CONDITIONING:
Varsity
30 box jumps
15 thrusters, 95#/65# => 15 pull-ups
Rest 2:00
12 thrusters => 12 pull-ups
Rest 1:00
9 thrusters => 9 pull-ups
30 box jumps

Junior Varsity
20 box jumps
15 thrusters, 55#/45# => 15 pull-ups
Rest 2:00
12 thrusters => 12 pull-ups
Rest 1:00
9 thrusters => 9 pull-ups
20 box jumps

Frosh
20 box jumps
12 thrusters, 35#/25# => 12 pull-ups
Rest 2:00
9 thrusters => 9 pull-ups
Rest 1:00
6 thrusters => 6 pull-ups
20 box jumps

Beginner
20 box jumps
12 thrusters, 10#-15# dumbbells => 12 ring rows
Rest 2:00
9 thrusters => 9 ring rows
Rest 1:00
6 thrusters => 6 ring rows
20 box jumps

SKILL:
3x
30-50 barefoot single leg pogos each leg
Max handstand push-ups or wall walk ups

MOBILITY:
Spiderman stretch
Couch stretch
Athlete’s choice