Wednesday, October 21, 2015

A Brand X Method™ Teen Workout

WARM-UP:
Varsity and Junior Varsity
2x-3x
40 mountain climbers
30 jumping jacks
20 squats
10 x 6-count burpees
200-meter run

Novice and Beginners 
2x
30 mountain climbers
20 jumping jacks
10 squats
5 x 6-count burpees
200-meter run

STRENGTH:
Varsity
3 sets (minimum 10 first set), rest 2:00-3:00 in between
Max wide-grip pull-ups
Junior Varsity
3 sets (minimum 5 first set), rest 2:00-3:00 in between
Max wide-grip pull-ups
Novice
3 sets (minimum 2 first set), rest 2:00-3:00 in between
Max wide-grip pull-ups
Beginner
3 sets, rest 2:00-3:00 in between
5-10 wide-grip pull-ups
Varsity and Junior Varsity
3 x 800-meter run
5:00 rest between

Novice and Beginner
3 x 600-meter run
5:00 rest between

SKILL:
Varsity
3x
2:00 plank
Max L-sit

Junior Varsity
3x
1:30 plank
Max L-sit

Novice
3x
1:00 plank
Max L-sit

Beginner
2x
1:00 plank
Max L-sit

MOBILITY:
T-spine smash
Couch stretch
Passive hang 
Athlete’s choice