Tuesday, February 6, 2018 – The Brand X Method

A Brand X Method™ Teen Workout

STRENGTH:
Back squat

ACCESSORY:
Weighted lunges

WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 3 cartwheels => 10 Cossack squats => 10 one-legged side-to-side hops, each leg => 30 seconds in the bottom of the squat => 10 Spiderman lunges => 50-meter carioca => 50-meter high-knee skip

SKILL:
Hang power clean – focus on speed under the bar and position on catch

PREP:
5:00
Mobility

2x
10 throws for height (light medicine ball)
10 ring rows
10 box step-ups (focus on neutral hip)

CONDITIONING:
AMRAP in 15:00
300-meter run
5 single-arm dumbbell hang power cleans, right arm
10 box jumps
5 single-arm dumbbell hang power cleans, left arm

SKILL:
3x
10 weighted box step-ups to the side
10 plank dumbbell passes

MOBILITY:
Athlete’s choice (focus on hips)