7
Nov
Monday, November 7, 2016
A Brand X Method™ Teen Workout
SUPPLEMENTAL:
High-rep back squat (use front squat weight)
WARM-UP:
3x or 5:00
Zigzag handstand walk or bear crawl => 10 Cossacks => 10 grasshoppers => Olympic wall squat => 10 single-leg toe touches => basic dot drill x 10
PREP:
3x
10 bandy pull-downs
10 squat thrusts
CONDITIONING:
Varsity
3 rounds
Hill run (600-800-meters)
15 burpees
10 strict pull-ups
Junior Varsity
3 rounds
Hill run (600-800-meters)
15 burpees
7 strict pull-ups
Novice and Beginner
3 rounds
Hill run (600-800-meters)
10 burpees
5 pull-ups (assisted okay)
SKILL:
Varsity
Handstand obstacle course
Junior Varsity
Handstand walking
Novice
Wall walk-ups
MOBILITY:
Calf smash
Couch stretch
Athlete’s choice