Friday, June 15, 2018

A Brand X Method™ Adult Workout

WARM-UP:
3x
3:00 bike
3:00 row
10 dumbbell skull crushers
10 dumbbell shoulder presses

STRENGTH:
Shoulder press

CONDITIONING:
Advanced
3 x AMRAP in 6:00, rest 1:00 between
5 push jerks, 155#/115#
20 mountain climbers
4 x 50-meter shuttle run

Intermediate
3 x AMRAP in 6:00, rest 1:00 between
5 push jerks, 95#-135#/65#-95#
20 mountain climbers
4 x 50-meter shuttle run

Beginner
2-3 x AMRAP in 6:00, rest 1:00 between
5 push presses, 10# dumbbells-45# barbell
10 mountain climbers
4 x 25-meter shuttle run

MOBILITY:
3x
2:00 bottom of the squat hold
1:00 foam roll quads
1:00 couch stretch each side