Monday, November 28, 2016

A Brand X Method™ Teen Workout

STRENGTH:
Back squat

ACCESSORY:
Box jumps

WARM-UP:
3x or 5:00
Handstand hold => handstand walk or bear crawl => 10 jumping jacks => 10 one-legged side-to-side hops, each leg => 2 cartwheels => speed ladder => 50-meter high-knee skip => 50-meter back pedal

CONDITIONING:
AMRAP in 5:00, rest 2:00 and repeat for a total of 3x
Varsity
5 thrusters, 95#/65#
20 double-unders
4 x 25-meter shuttle run

Junior Varsity:
5 thrusters, 55#/45#
20 double-unders
4 x 25-meter shuttle run

Novice
5 thrusters,15#-25#
20 double-unders or tuck jumps
4 x 25-meter shuttle run

Beginner
5 thrusters,5#-15# dumbbells
10-20 double-unders or tuck jumps
4 x 25-meter shuttle run

SKILL:
3x
Varsity, Junior Varsity, and Novice
20 barbell walking lunges, 15#-95#
10 barbell step-ups, 15#-95#, 12”-24”

Beginner
10-20 walking lunges, unloaded-15# dumbbells
10 dumbbell box step-ups, 5#-15#

MOBILITY:
Accumulate 5:00 in the bottom of the squat
Child’s pose
Athlete’s choice