Nov. 2020 Teen Workout #2 – The Brand X Method

Nov. 2020 Teen Workout #2

12
Nov

Nov. 2020 Teen Workout #2

Prepare

Warm up
5 second handstand hold
5 m handstand walk
5 second handstand hold (https://youtu.be/ENsG41_3XQY) Roll out (https://youtu.be/w52N1cazq_E) 10 m Bear crawl (https://youtu.be/eL1acntmBTU) Run 100 m Fwd
Run 100 m Backward
10 blocked side to side hops
10 blocked front to back hops
5 dogeball throws dominate hand 5 dodgeball throws weak hand
5 pull ups or 3 negatives

5:00 Own the skill challenge

V sit rope climb
V sit rope pull ups
* Post your rope climbing videos to Instagram and tag #thebrandxmethod!

Practice

Skill
Toes to bar
Concentrate on the hollow position on the bar Here is a great drill to use (https://youtu.be/FZ9HI9bonVw)

12:00 EMOM
Even – Toes to bar (https://youtu.be/UdUN7vYYIEE) Odd – Double unders (https://youtu.be/apDZMNa9Nts)

Play

3-5 rounds
10 m side shuffle
10 burpees
(https://youtu.be/26l0JAGX0r8)
10 m side shuffle
10 box jumps
(https://youtu.be/wJ2IlZzYAq8)
Effort should be 90-95%, Work/Rest ratio is 1:1

3x
Max perfect push ups (https://youtu.be/1wIHk28jbDY) 10 pendulums (https://youtu.be/q0Q0EE8gSoE)

Mobility Couch stretch Cobra
Chest stretch