Wednesday, February 10, 2016

A Brand X Method™ Teen Workout

STRENGTH:
Squat

ACCESSORY:
High box jumps

WARM-UP:
3x or 5:00
10 PVC pass-throughs => handstand walk or bear crawl => 2 cartwheels => 3 broad jumps => 3 strict pull-ups w/2-second hold over bar or 4 monkey hangs => 100-meter run

SKILL:
Rowing – body angle and position on catch

PREP:
2x
10 ring rows
10 box step-ups

CONDITIONING:
Rowing
Varsity
8 rounds
30-second sprint
90-second rest

Junior Varsity
6 rounds
30-second sprint
90-second rest

Novice
6 rounds
30-second sprint
90-second rest

Beginner
4 rounds
30-second sprint
90-second rest

SKILL:
Varsity
2x
10 tempo pull-ups (eccentric/down)

100 sit-ups

Junior Varsity
2x
5 tempo pull-ups (eccentric/down)

50-75 sit-ups

Novice
2x
5 tempo pull-ups (eccentric/down; assisted okay)

20-35 sit-ups

MOBILITY:
T-spine smash
Child’s pose