Thursday, December 1, 2016

A Brand X Method™ Teen Workout

PREP:
3x or 6:00
10-meter run => run back
20-meter run => run back
30-meter run => run back
10-meter side shuffle left => 10-meter side shuffle right => 10-meter run => run back
10 squats
10 push-ups

STRENGTH:
Varsity and Junior Varsity
3x
Max strict wide-grip pull-ups
Max strict dips
Max strict chin-ups

Novice
3x
Max strict pull-ups
Max strict dips
Max strict chin-ups

Beginner
3x
3-5 assisted pull-ups
max push-ups
3-5 assisted chin-ups

CONDITIONING:
Partner Workout
AMRAP in 8:00-12:00
10 kneeling two-hand medicine ball chest throw (6’ to 8’ from wall)
10 burpees
400-meter run

*Partner A completes the ball throw while partner B does burpees then they switch.

Varsity
14#/10#
Junior Varsity
10#/8#
Novice and Beginner
8#/6#

SKILL:
Varsity and Junior Varsity
Partner planche progressions

Novice
Planche progressions

Beginner
Hollow holds and wall walk-ups

MOBILITY:
Couch stretch
Athlete’s choice