Wednesday, October 25, 2017 – The Brand X Method

A Brand X Method™ Teen Workout

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

Frosh and Beginner
2x
30 mountain climbers
20 jumping jacks
10 squats
5 six-count burpees
200-meter run

STRENGTH:
Varsity
3 sets
Max wide-grip pull-ups
Rest 2:00-3:00
Minimum 10 reps first set

Junior Varsity
3 sets
Max wide-grip pull-ups
Rest 2:00-3:00
Minimum 5 reps first set

Frosh
3 sets
Max wide-grip pull-ups
Rest 2:00-3:00
Minimum 2 reps first set

Beginner
3 sets
5-10 wide-grip pull-ups
Rest 2:00-3:00

CONDITIONING:
Varsity and Junior Varsity
3 x 800-meter runs
Rest 5:00 between

Frosh and Beginner
3 x 600-meter run
Rest 5:00 between

SKILL:
Varsity
3x
2:00 – plank
15 toes-to-bar

Junior Varsity
3x
1:30 – plank
10 toes-to-bar

Frosh
3x
1:00 – plank
8 toes-to-bar

Beginner
2x
1:00 – plank
5-8 toes-to-bar (or best effort)

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