Tuesday, October 2, 2018 – The Brand X Method

A Brand X Method™ Teen Class

WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 5 perfect squats => 0:30 in bottom of the squat => walking lunge => broad jump => 10 one-legged side-to-side hops, each leg => 100-meter run

SKILL:
Push-up –safe shoulder position; translate to ring push up

PREP:
2x
10 Cossacks
10 explosive push-ups

CONDITIONING:
15:00 cap
Varsity
10-1-9-2-8-3-7-4-6-5
10-meter bear crawl
Ring push-ups

Junior Varsity
10-1-9-2-8-3-7-4-6-5
10-meter bear crawl
Push-ups

Rookie and Beginner
3 rounds
30-meter bear crawl
5-8 push-ups

SKILL:
Partition in any way
Varsity
20 strict pull-ups (chest-to-bar if able to)
100 sit-ups

Junior Varsity
10-20 strict pull-ups
75 sit-ups

Rookie
8-12 strict pull-ups
50 sit-ups

Beginner
8-12 pull-ups (assisted okay)
20-30 sit-ups

MOBILITY:
Spider-Man stretch
Couch stretch
Athlete’s choice