Thursday, June 1, 2017

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 10 jumping jacks => 10 squats => 30 seconds in bottom of the squat => 2 broad jumps => precision jump => 2 vertical jumps => pigeon stretch => 100-meter run

SKILL:
Burpee – back position

CONDITIONING:
Varsity and Junior Varsity
AMGMAP in 8:00
5 pull-ups *
9 burpees
12 wall ball shots

Frosh
AMGMAP in 8:00
3 pull-ups
9 burpees
12 wall ball shots

Beginner
AMGMAP in 8:00
3 pull-ups (progressions or assisted okay)
9 burpees
12 squats

*Every other round strict pull-ups

SKILL:
10:00
Varsity, Junior Varsity, and Frosh
Practice handstand holds and walking
3-5 rounds
Max dips
Max bench dips

Beginner
10:00
Wall walk-ups and holds

MOBILITY:
Athlete’s choice