Tuesday, May 1, 2018 – The Brand X Method

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
5 perfect squats => 30 seconds in the bottom of the squat => 5 jumping squats => 10 walking Spider-Man stretches => 5 perfect push-ups => 100-meter run

SKILL:
Power clean – explosive hip extension

PREP:
5:00
Mobility

3x
5 medicine ball throws for height
5 push-ups
5 squat box jumps

CONDITIONING:
Varsity, Junior Varsity, Frosh
AMRAP in 12:00
5 power cleans
20-meter burpee-broad jumps

Beginner
AMRAP in 12:00
5 dumbbell hang power cleans
20-meter burpee-broad jumps

PLAY:
Hillbilly Horse – Like the classic basketball game Horse. Set up a large bucket or similar receptacle somewhere in a 30’x30’ play space. Using a light medicine ball (4#-8#), the first kid describes then attempts a shot to make a bucket. If the shot is successful, each kid must attempt the exact same shot. Kids who miss the shot earn a letter. If first shooter misses, the next kid gets to choose a shot. The object is to make shots and avoid spelling H-O-R-S-E.

MOBILITY:
Chest smash
Athlete’s choice