Wednesday, March 8, 2017

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 10 jumping jacks => 10 squats => 30 seconds in bottom of the squat => 2 broad jumps => precision jump => 2 vertical jumps => pigeon stretch => 100-meter run

SKILL:
Burpee – back position

CONDITIONING:
Varsity and Junior Varsity
AMRAP in 15:00
5 pull-ups unbroken (If you come off the bar you start your burpees)
10 burpees
20 double-unders

Frosh
AMRAP in 15:00
3 pull-ups
10 burpees
20 double-unders

Beginner
AMRAP in 15:00
3 pull-ups (progressions or assisted okay)
10 burpees
20 double-unders or 15 tuck jumps

SKILL:
10:00
Varsity, Junior Varsity, and Frosh
Handstand holds and walking

Beginner
Wall walk-ups and holds

MOBILITY:
Athlete’s choice