Wednesday, January 11, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x
5 burpees => forward roll
10 squats => cartwheel
5 blocked squats => 5 blocked hops => blocked broad jump
10 mountain climbers => speed ladder

FOCUS:
Hang power snatch – straight arms and triple extension

GET READY:
2x
10 PVC pass-throughs
10 PVC hang power snatches

WORKOUT:
AMGMAP in 10:00
4 toes-to-bar or hanging leg lifts
8 hang power snatches, PVC-15# barbell
12 squats

SKILL:
3x
10 “perfect-plank” incline push-ups
30-second hollow hold

MOBILITY:
1:00 each side – overhead shoulder distraction
1:00 – child’s pose