Wednesday, January 6, 2016

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

ACCESSORY:
Box jumps (high)

WARM-UP:
3x or 5:00
5 perfect squats => 30 seconds in the bottom of the squat => 5 jumping squats => 10 walking Spiderman stretches => 5 perfect push-ups => 100-meter run

SKILL:
Squat – review of mechanics then introduction to goblet squat

PREP:
2x
10 Cossacks
10 walking lunges

CONDITIONING:
Varsity
AMRAP in 7:00
10 goblet squats, 55#/35#
20 kettlebell swings, 55#/35#
200-meter run

Junior Varsity
AMRAP in 7:00
10 goblet squats, 35#/25#
20 kettlebell swings, 35#/25#
200-meter run

Novice
AMRAP in 7:00
10 goblet squats, 15#/20#
20 kettlebell swings, 15#/25#
200-meter run

Beginner
AMRAP in 7:00
10 goblet squats, 10#-15#
15 kettlebell swings, 10#-15#
200-meter run

Swings are to eye level (Russian style)

SKILL:
Varsity
2x
2:30 plank
15 toes-to-bar
25 sit-ups

Intermediate
2x
1:00-2:00 plank
10 toes-to-bar
25 sit-ups

Novice/Beginners
2x
1:00 plank
10 toes-to-bar
25 sit-ups

MOBILITY:
Pigeon
Hamstring smash