Monday, September 4, 2017

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 3 cartwheels => 10 Cossack squats => 10 one-legged side-to-side hops, each leg => 30 seconds in the bottom of the squat => 10 Spiderman lunges => 50-meter carioca => 50-meter high-knee skip

SKILL:
Burpee – foot and back positions prior to jump

PREP:
10 bandy lat pull-downs
10 basic dot drills

CONDITIONING:
Varsity
2:00 AMRAP – burpees
-rest 2:00-
2:00 AMRAP – medicine ball split burpees
-rest 2:00
AMRAP in 2:00 – double-hurdle burpees
-rest 2:00-
AMRAP in 2:00 – bottom-of-the-squat burpees
-rest 2:00-
AMRAP in 2:00 – burpees

Junior Varsity, Frosh and Beginner
AMRAP in 2:00 – burpees
-rest 2:00-
AMRAP in 2:00 –  six-count burpees
-rest 2:00-
AMRAP in 2:00 – burpees
-rest 2:00-
AMRAP in 2:00 – bottom-of-the-squat burpee
-rest 2:00-
AMRAP in 2:00 – burpees

SKILL:
Varsity
4 rounds
20 hollow rocks
10 toes-to-bar

Junior Varsity
4 rounds
10 hollow rocks
5 toes-to-bar

Frosh
4 rounds
10 hollow rocks
5 toes-to-bar

Beginner
3 rounds
10 x 3-5-second hollow holds
5 toes-to-bar

MOBILITY:
Triceps stretch
Bandy shoulder distraction
Pigeon