Wednesday, September 27, 2017

A Brand X Method™ Teen Workout

STRENGTH:
Back squat

ACCESSORY:
Lunges

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:
AMRAP in 3:00
20 kettlebell swings
10 goblet squats

The goal is constant movement for 3:00. Please coach those who have trouble with intensity during the workout.

SKILL:
EMOM for 12:00
Pistol squats*
Rope climbs

* Scale using support to practice safe and efficient movement. Range of motion is not a concern

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