Thursday, October 12, 2017

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

ACCESSORY:
Seated box jumps

WARM-UP:
10-meter handstand walk => forward roll => 10 walking lunges => 10 walking toe touches => 10 box step-ups => 5 pull-ups => 5 push-ups => 100-meter run

SKILL:
Hang power clean – Jumping Jack method

PREP:
EMOM for 5:00
Burpees
Varsity – minimum of 10 reps
Junior Varsity – minimum of 9 reps
Frosh – minimum of 8 reps
Beginner – minimum of 6 reps

Partner up kids to keep accurate count

CONDITIONING:
Varsity, Junior Varsity, Frosh
5 rounds
5 dumbbell hang power cleans
1 rope climb
10-meter handstand walk

Beginner
5 rounds
5 DB hang power cleans
2 beginner rope climbs
10-meter bear crawl

SKILL:
1:00-2:00 – plank hold
5-10 toes-to-bar or best effort

MOBILITY:
Triceps and lat stretch
Pigeon stretch
Couch stretch