Monday, April 4, 2016

A Brand X Method™ Adult Workout

PREP:
3x or 8:00
100-meter run
10 bandy side steps or lateral leg raises
10 box step-ups
10 bandy or PVC good mornings

STRENGTH:
Deadlift
Advanced and Intermediate
2 x 5, 1 x AMAP
Beginner
3 x 6-8

CONDITIONING:
Partition swings and squats as you would like
Advanced
800-meter run
100 Russian kettlebell swings, 55#/35#
100 air squats
800-meter run

Intermediate
800-meter run
50-75 Russian swings, 55#/35#
50-75 air squats
800-meter run

Beginner
400-600-meter run
20-35 Russian swings, 12#-25#
20-35 air squats
400-600-meter run

ACCESSORY:
Advanced and Intermediate
2x-3x
Max L-sit
1:00 flutter kick

Beginner
2x
Max L-sit or progression
20-30 flutter kicks

MOBILITY:
T-spine smash
Pigeon stretch
Couch stretch