Monday, September 21, 2015

A Brand X Method™ Teen Workout
STRENGTH:
Deadlift

Ball throw for height

WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 5 Cossack squats, each leg => 4 monkey hangs => 5-meter roving plank => 10 one-legged side-to-side hops, each leg => 50-meter high knees => 50-meter carioca

SKILL:
Pull-up – focus on engaging shoulders/lats to begin movemen
PREP: 2x
10 bandy lat pull-down
10 bandy good mornings

WORKOUT:
AMRAP in 10:00
Varsity
5 snatches, 95-115/65-85
10 pull-ups
100-meter run

Junior Varsity
5 snatches, 55/45
10 pull-ups
100-meter run
Novice
5 snatches, 35/25
10 pull-ups
100 m run

Beginners
5 snatches, PVC-15
10 pull-ups
100-meter run

SKILL:
3x
Varsity, Junior Varsity, Novice
Handstand hold into walk
Beginner
Wall walk-up, hollow hold
All
Max toes-to-bar

MOBILITY: 
T-spine smash