Wednesday, September 6, 2017

A Brand X Method™ Teen Workout

STRENGTH:
Deadlift

ACCESSORY:
Kettlebell swings

WARM-UP:
3x or 5:00
5 perfect squats => 30 seconds in the bottom of the squat => 5 jumping squats => 10 walking Spiderman stretches => 5 perfect push-ups => 100-meter run

SKILL:
Front squat and push press – focus on rack positions. Relate to thruster.

PREP:
3x
10 Cossacks
Handstand holds

CONDITIONING:
Varsity
15-12-9
Thrusters, 95#/65#
Burpees
Box jumps

Junior Varsity
15-12-9
Thrusters, 55#/45#
Burpees
Box jumps

Frosh
15-12-9
Thrusters, 35#/25#
Burpees
Box jumps

Beginner
12-9-6
Thrusters, 5#-10# dumbbells/PVC-15# bar
Burpees
Box jumps

SKILL:
Handstand hold to handstand walk
Wall walk-up and hollow position

MOBILITY:
T-spine smash
Pigeon