Monday, October 3, 2016

A Brand X Method™ Teen Workout

STRENGTH:
Back squat

ACCESSORY:
High box jumps

WARM-UP:
3x or 5:00
10 PVC pass-throughs => handstand walk or bear crawl => 2 cartwheels => 3 broad jumps => 3 strict pull-ups w/2-second hold over bar or 4 monkey hangs => 100-meter run

SKILL:
Rowing – body angle and position on catch

PREP:
2x
10 ring rows
10 box step-ups

CONDITIONING:
Rowing

30-second sprint
90-second rest

Varsity
8 rounds
Junior Varsity and Novice
6 rounds
Beginner
4 rounds

SKILL:
Varsity
2x
10 tempo pull-ups
-then-
100 sit-ups

Junior Varsity
2x
5 tempo pull-ups
-then-
50-75 sit ups

Novice
2x
5 tempo pull-ups
-then-
20-35 sit ups

Beginner:
2x
5 tempo ring rows
-then-
20-35 sit-ups

* tempo is 4 seconds in the eccentric/down phase w/1-second holds at top and bottom

MOBILITY:
T spine smash
Child’s pose