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