Wednesday, March 15, 2017

A Brand X Method™ Teen Workout

STRENGTH:
Back squat

ACCESSORY:
Lunges

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 mechanics then discuss goblet squat

PREP:
2x
10 Cossacks
10 walking lunges

AMRAP in 7:00
Varsity
10 goblet squats, 55#/35#
10 burpees
5 two-hand medicine ball throws
200-meter run

Junior Varsity
10 goblet squats, 35#/25#
10 burpees
5 two-hand medicine ball throws
200-meter run

Frosh and Beginner
10 goblet squats, 8#-25#
10 burpees
5 two-hand medicine ball throws
200-meter run

SKILL:
Varsity
3x
15 toes-to-bar
25 sit-ups

Junior Varsity
3x
10 toes-to-bar
25 sit-ups

Frosh/Beginner
2x
10 toes-to-bar
25 sit-ups

3x-5x
Max chin-ups or supinated ring rows
10 hammer curls

MOBILITY:
Pigeon
Hamstring smash