Wednesday, April 6, 2016

A Brand X Method™ Teen Workout

STRENGTH:
Squat

ACCESSORY:
High box jumps

SKILL:
Thruster – focus on where we explode

PREP:
2x
10 bandy shoulder presses
10 Cossacks

CONDITIONING:
Varsity
AMRAP in 7:00
3 thrusters, 95#/65#
1 muscle-up
6 thrusters
2 muscle-ups
9 thrusters
3 muscle-ups
12 thrusters
4 muscle-ups
etc.

Junior Varsity
AMRAP in 7:00
3 thrusters, 55#/45#
1 muscle-up
6 thrusters
2 muscle-ups
9 thrusters
3 muscle-ups
12 thrusters
4 muscle-ups
etc.

Novice
AMRAP in 7:00
3 thrusters, 35#/25#
1 muscle-up
6 thrusters
1 muscle-up
9 thrusters
1 muscle-up
12 thrusters
1 muscle-ups
etc.

Beginner
AMRAP in 7:00
6 thrusters, safe #
3 pull-ups or ring rows/3-push-ups

SKILL:
Varsity
10:00
Ring handstands and levers

Junior Varsity
10:00
Handstands and levers

Novice and Beginner
10:00
Handstands or wall walk ups

MOBILITY:
Shoulder distraction
Athlete’s choice