Wednesday, January 27, 2016

A Brand X Method™ Kids Workout

WARM-UP:
3 x 100-meter sprints
1:00 rest between

FOCUS:
3 standard grip ring rows
3 supinated grip ring rows

GET READY:
1:00 – child’s pose
1:00 – happy baby against the wall

CONDITIONING:
AMGMAP in 8:00
3 pull-ups or pull-up progressions on parallel bars using flat foot or laces down
6 blocked squats
12 elevated push-ups, 6”-12″ from the ground at the shoulders

GAME:
Buckethead – In a large playing area (20 meters x 20 meters minimum), scatter various items such as dumbbells (5#-10#), PVC pipe, D-balls (4#-12#), medicine balls (4#-10#), and parallettes. Use at least 2 of every item. Place two large buckets or clean trash cans (at least 30 gallons) at either end of the playing area. Divide class into two teams. Each team must pick up an item and every member must perform a predetermined number of reps of a trainer-selected exercise before that item is placed in the team’s bucket. Only after everyone has gone can another item be picked up and selected exercise performed. After all items have been placed in the bucket, the team moves it to a predesignated spot to end the game.