Thursday, June 22, 2017

A Brand X Method™ Teen Workout

WARM-UP:
Varsity and Junior Varsity
2x-3x
40 mountain climbers
30 jumping jacks
20 squats
10 six-count burpees
200-meter run

Frosh and Beginner
2x
30 mountain climbers
20 jumping jacks
10 squats
5 six-count burpees
200-meter run

SKILL:
Neutral spine and bracing

STRENGTH:
Varsity and Junior Varsity
In any order, with appropriate weight and with partners
Tire throw
100-meter yoke or bar carry
50-meter overhead carry
200-meter farmer’s carry

Frosh
In any order, with appropriate weight and with partners
100-meter sled drag
50-meter yoke or bar carry
50-meter overhead carry
100-meter farmer’s carry

Beginner
3 x 200-meter sprint
3:00 rest between

SKILL:
3x
Varsity
5 flags
5 medicine ball throws for height

Junior Varsity and Frosh
Hollow rocks
5 medicine ball throws for height

MOBILITY:
Couch stretch
Calf stretch
Upward dog