Wednesday, April 8, 2015

A Brand X Method Teen Workout

Strength:
Cleans

Clean video link:
https://www.youtube.com/watch?v=W7q8jI_CucY

Accessory Work/Test:

Medicine ball throw

Warm-Up:
3x or 5:00
Handstand hold => forward roll => 10 squats => wall walk-up => 30 seconds in the bottom of the squat => 10 vertical jumps => 5 inchworm push-ups => 5 pull-ups

Test:
1:00 burpees (record number)
rest 1:00
2:00 box jumps
rest 2:00
3:00 mountain climbers
rest 2:00
2:00 box jumps
rest 1:00
1:00 burpees

Burpee video link:
https://www.youtube.com/watch?v=4H4uu_ulfyM
Box Jump video link:
https://www.youtube.com/watch?v=f13X3JsW-qE

Skill:
Varsity
Handstand walk obstacle course

JV
Handstand holds and walking

Novice and Beginners
Wall walk-ups

Mobility:
Couch stretch
T-spine smash