Thursday, March 9, 2017

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
5 perfect squats => 30 seconds in the bottom of the squat => 5 jumping squats => 10 walking Spiderman stretches => 5 perfect push-ups => 100-meter run

SKILL:
Squat – review mechanics then introduce goblet squat

PREP:
2x
10 Cossacks
10 walking lunges

CONDITIONING:
Varsity
AMRAP in 15:00
1 legless rope climb
5 medicine ball throws for height
200-meter run

Junior Varsity and Frosh
AMRAP in 15:00
1 rope climb
5 medicine ball throws for height
200-meter run

Beginner
AMRAP in 15:00
1 rope climb or beginner climb
5 medicine ball throws for height
200-meter run

SKILL:
Varsity
3x
15 toes-to-bar
25 sit-ups

Junior Varsity
3x
10 toes-to-bar
25 sit-ups

Frosh/Beginner
2x
10 toes-to-bar
25 sit-ups

MOBILITY:
Pigeon
Hamstring smash