Wednesday, November 4, 2015

A Brand X Method™ Teen Workout

STRENGTH:
Squat

ACCESSORY WORK:
Box jumps

WARM-UP:
3x or 5:00
Handstand hold => handstand walk or bear crawl => 10 jumping jacks => 10 one-legged side-to-side hops, each leg => 2 cartwheels => speed ladder => 50-meter high-knee skip => 50-meter back pedal

CONDITIONING:
Varsity
AMRAP in 5:00 x 3, rest 2:00 repeat in between
5 thrusters, 95#/65#
20 double-unders
4 x 25-meter shuttle run

Junior Varsity
AMRAP in 12:00
7 thrusters, 55#/45#
20 double-unders
100-meter run

Novice
AMRAP in 12:00
7 thrusters, 35#/25#
20 double-unders
100-meter run

Beginner
AMRAP in 10:00-12:00
7 thrusters, 10#-35#
14 double-unders or tuck jumps
100-meter run

SKILL:
Varsity and Junior Varsity
Planche progressions

Novice and Beginner
Wall walks

MOBILITY:
Accumulate 5:00 in the bottom of the squat
Child’s pose
Athlete’s choice