Wednesday, September 28, 2016

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
10 PVC pass-throughs => handstand hold or attempt => 10 jumping jacks => 2 forward rolls => army crawl under obstacle => 5 one-legged hops to target on ground, each leg => 10 squats => 3 broad jumps

PREP:
3x
10 bandy presses
5 explosive push-ups

STRENGTH:
Press
Work up to one heavy set of three

CONDITIONING:
1:00 – mountain climbers
1:00 rest
2:00 – burpees
1:00 rest
3:00 – jump overs/go unders
1:00 rest
2:00 – burpees
1:00 rest
1:00 – mountain climbers

SKILL:
Varsity, Junior Varsity and Novice
2x
Max kipping pull-ups
Max dips

2x
10 bandy pull-aparts
10 supinated ring rows

Beginner
2x
5-10 strict pull-ups or progressions
10-20 push-ups

2x
10 bandy pull-aparts
10 supinated ring rows

MOBILITY:
T-spine smash
Athlete’s choice