Wednesday, February 1, 2017

A Brand X Method™ Teen Workout

PREP:
Varsity and Junior Varsity
2x
40 mountain climbers
30 jumping jacks
20 squats
10 six-count burpees
200-meter run

Frosh and Beginner
2x
30 mountain climbers
20 jumping jacks
10 squats
5 six-count burpees
200-meter run

STRENGTH:
Deadlift

ACCESSORY:
Medicine ball throw for distance

CONDITIONING:
Not for Time
Varsity
3 rounds
Max single-bar dips
15 Hindu push-ups
Rest 2:00

Junior Varsity
3 rounds
6-10 Hindu push-ups
Max dips
Rest 2:00

Frosh and Beginner
3 rounds
5-7 Hindu push-ups
Max dips
Rest 2:00

SKILL:
Varsity, Junior Varsity and Frosh
2x-3x
Max wide-grip pull-ups
Max chin-ups
3-5 ice cream makers

Beginner
15-20 pull-ups (assisted or progressions okay) or ring rows

MOBILITY:
Spiderman stretch
Posterior chain smash
Athlete’s choice