Thursday, December 22, 2016

A Brand X Method™ Teen Workout

STRENGTH:
Back squat

ACCESSORY:
High box jumps

SKILL:
Thruster – where do we explode?

PREP:
2x
10 bandy shoulder presses
10 Cossacks

Varsity
AMRAP in 7:00
3 thrusters, 95#/65#
1 muscle-up
6 thrusters, 95#/65#
2 muscle-ups
9 thrusters, 95#/65#
3 muscle-ups
12 thrusters, 95#/65#
4 muscle-ups

Junior Varsity
AMRAP in 7:00
3 thrusters, 55#/45#
1 muscle-up
6 thrusters, 55#/45#
2 muscle-ups
9 thrusters, 55#/45#
3 muscle-ups
12 thrusters, 55#/45#
4 muscle-ups

Novice
AMRAP in 7:00
3 thrusters, 35#/25#
1 muscle-up
6 thrusters, 35#/25#
1 muscle-up
9 thrusters, 35#/25#
1 muscle-up
12 thrusters, 35#/25#
1 muscle-up

Beginner
AMRAP in 7:00
6 thrusters, 5#-15# dumbbells
9 ring rows

SKILL:
Varsity
10:00
Ring handstands and levers

Junior Varsity
10:00 work on
Handstands and levers

Novice and Beginner
10:00 work on
Handstands or wall walk-ups

MOBILITY:
Shoulder distraction
Athlete’s choice