Thursday, September 1, 2016

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

Novice and Beginner
2x
30 mountain climbers
20 jumping jacks
10 squats
5 six-count burpees
200-meter run

STRENGTH:
Varsity, Junior Varsity and Novice
3x
Max dips
Max push-ups
Rest 2:00 between rounds

2x
Max bodyweight skull crushers
Dumbbell one-arm overhead triceps extension, 5#-15#

CONDITIONING:
Varsity and Junior Varsity
5 x 200-meter run
3:00 rest in between

Novice
4 x 200-meter run
3:00 rest in between

Beginner
3 x 200-meter run
3:00 rest in between

SKILL:
Varsity
3x
5 flags
Lever progressions

Junior Varsity, Novice, and Beginner
Hollow rocks
Planks