Wednesday, February 10, 2016
A Brand X Method™ Teen Workout
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