Thursday, November 8, 2018 – The Brand X Method

Thursday, November 8, 2018

8
Nov

Thursday, November 8, 2018

A Brand X Method™ Teen Class

WARM-UP:
3x
10 inchworm push-ups
10 monkey hangs
10 super slow squats
100-meter run

CONDITIONING:
Varsity
AMRAP in 15:00
200-meter run
5 weighted pull-ups (strict)
5 weighted dips (strict)
10 squats (tempo w/5-second eccentric)

Junior Varsity
AMRAP in 15:00
200-meter run
5 pull-ups (strict)
5 dips (strict)
10 squats (tempo w/5-second eccentric)

Rookie
AMRAP in 15:00
200-meter run
3 pull-ups (strict)
3 dips (strict)
10 squats (tempo w/5-second eccentric)

Beginner
AMRAP in 15:00
200-meter run
5 pull-ups (assisted okay)
5 dips (assisted okay)
10 squats (tempo w/5-second eccentric)

SKILL:
Varsity
2x-3 x
2:00 plank
Max toes-to-bar

Junior Varsity
2x-3 x
2:00 plank
20 hollow rocks

Rookie
2x-3 x
1:00 plank
10-20-second hollow hold

MOBILITY:
Triceps stretch
Shoulder distraction