Thursday, October 6, 2016

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 10 jumping jacks => 10 squats => 30 seconds in bottom of the squat => 2 broad jumps => precision jump => 2 vertical jumps => pigeon stretch => 100-meter run

SKILL:
Burpee – back position

CONDITIONING:
Varsity and Junior Varsity
AMGMAP in 8:00
5 strict pull-ups
10 burpees
20 double-unders

Novice
AMGMAP in 8:00
3 pull-ups or ring rows
10 burpees
20 double-unders

Beginner
AMGMAP in 8:00
3 pull-ups (progressions or assisted okay) or ring rows
10 burpees
20 double-unders or 15 tuck jumps

SKILL:
Varsity, Junior Varsity, and Novice

Blocked feet low jumps
Tempo squats
Toes-to-bar

Beginner
Blocked feet bunny hops
Tempo squats
Toes-to-bar or best effort

* tempo is 4 seconds in the eccentric/down phase w/1-second holds at top and bottom

MOBILITY:
Athlete’s choice