Wednesday, March 2, 2016

A Brand X Method™ Teen Workout

STRENGTH:
Squat

ACCESSORY:
High box jumps
Walking lunges

WARM-UP:
3x or 5:00
10 PVC pass-throughs => handstand hold or attempt => 10 jumping jacks => 2 forward rolls => army crawl under obstacle => 5 one-legged hops to target on ground, each leg => 10 squats => 3 broad jumps

SKILL:
Thruster – barbell control throughout movement

PREP:
2x
10 mountain climbers
10 pogos
10 squats
5 push-ups

CONDITIONING:
AMGMAP in 8:00
Varsity
1 rope climb
10 thrusters, 75#/55#
20 double-unders

Junior Varsity
1 rope climb
10 thrusters, 45#/35#
20 double-unders

Novice
1 rope climb
10 thrusters, 25#/15#
20 double-unders

Beginner
1 rope climb or beginner rope climb
10 thrusters, 5#-20# dumbbells
20 single-unders

SKILL:
10:00
L-sit holds
Pull-up practice – Superman-hollow rock kipping (remember to wrap thumbs on bar)

MOBILITY:
Hip capsule external rotation
T-spine smash
Athlete’s choice