Thursday, January 7, 2016

A Brand X Method™ Teen Workout

STRENGTH:
Squat

ACCESSORY:
Weighted walking lunges

WARM-UP:
3x or 5:00
Handstand hold => handstand walk or bear crawl => 10 jumping jacks => 10 one-legged side-to-side hops, each leg => 2 cartwheels => speed ladder => 50-meter high-knee skip => 50-meter back pedal

SKILL:
Box jump – focus on knee position and soft landing

PREP:
2x
10 bandy shoulder press
10 box step-ups

CONDITIONING:
AMRAP in 12:00
Varsity:
7 thrusters, 95#/65#
14 box jumps, 24”/20”
4 x 25-meter shuttle run

Junior Varsity:
AMRAP in 12:00
7 thrusters, 55#/45#
14 box jumps, 24”/20”
4 x 25-meter shuttle run

Novice:
AMRAP in 12:00
7 thrusters, 35#/25#
14 box jumps, 20”
4 x 25-meter shuttle run

Beginner:
AMRAP in 8:00-12:00
7 thrusters, 10#-15#
14 box jumps, 15”-20”
4 x 25-meter shuttle run

SKILL:
Rope climbs

MOBILITY:
Accumulate 5:00 in the bottom of the squat
Child’s pose
Athlete’s choice