2
Nov
Wednesday, November 2, 2016
A Brand X Method™ Teen Workout
WARM-UP:
3x or 5:00
Forward roll => handstand hold/attempt => precision jump => speed ladder => broad jump => 10 squats => max distance medicine ball toss (8#-14#) and retrieve
SKILL:
Lunge – focus on wide base and vertical shin in lunge position
PREP:
10 box step-ups
10 pogos
CONDITIONING:
3:00
15 seconds – burpees
5-second rotation
15 seconds – lateral steps over low box
5-second rotation
15-second hillbilly prowler sprint
-rest 2:00
Varsity – 5 rounds
Junior Varsity – 4 rounds
Novice and Beginner – 2-3 rounds
SKILL:
Rope climbs
3x
10 ring rows
10 pull-overs
MOBILITY:
Accumulate 5:00 in the bottom of the squat
Child’s pose
Athlete’s choice
It says 3 minutes, does that mean they do 15/5/15/5/15 for 3 minutes then rest 2 minutes before round 2?
Yes, three rounds of work within each 3:00 round and a 2:00 rest between rounds.