Wednesday, July 26, 2017

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 3 cartwheels => 10 Cossack squats => 10 one-legged side-to-side hops, each leg => 30 seconds in the bottom of the squat => 10 Spiderman lunges => 50-meter carioca => 50-meter high-knee skip

SKILL:
Pull-up – hollow position

PREP:
10 bandy pull-downs
10 dot drills

CONDITIONING:
Varsity
AMRAP in 10:00
10 hurdle hops
5 pull-ups
10 hurdle hops
10 push-ups
10 hurdle hops
15 squats
10 hurdle hops

Junior Varsity
AMRAP in 10:00
10 hurdle hops
3 pull-ups
10 hurdle hops
7 push-ups
10 hurdle hops
15 squats
10 hurdle hops

Frosh
AMRAP in 10:00 (max 5 rounds)
10 hurdle hops
3 pull-ups
10 hurdle hops
7 push-ups
10 hurdle hops
15 squats
10 hurdle hops

Beginner
3-5 rounds
10 hurdle hops
3 pull-ups (assisted or progressions okay)
10 hurdle hops
6 push-ups
10 hurdle hops
12 squats
10 hurdle hops

SKILL:
All
3 x 10
Woodchoppers

Varsity
4 rounds
20 hollow rocks
10 toes-to-bar (on stall bar if available)

Junior Varsity
4 rounds
10 hollow rocks
5 toes-to-bar

Frosh
4 rounds
10 hollow rocks
5 toes-to-bar

Beginner
3 rounds
10 x 5-second hollow holds
5 hanging leg lifts

MOBILITY:
Triceps stretch
Bandy shoulder distraction
Pigeon