Monday, February 15, 2016

A Brand X Method™ Adult Workout

PREP:
3x capped at 8:00
100-meter run
10 bandy side steps
10 bandy good mornings
10 single-leg deadlift

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

CONDITIONING:
Advanced
100 double-unders
Max Russian swings without stopping, 55#/35# (Not to exceed 100)
100 double-unders

Intermediate
100 double-unders
Max Russian swings without stopping, 35#/25# (Not to exceed 100)
100 double-unders

** Advanced and Intermediate
The goal is to complete 100 swings. A break on the swings is a scale. If you break, post as scaled.

Beginner
65 double-unders
50 Russian swings without stopping, 12#-25#
65 double-unders

ACCESSORY:
Advanced
3x
30-second back extension hold
2:00 plank

Intermediate and Beginner
2x-3x
10 Supermen
1:00 plank

MOBILITY:
T-spine smash
Calf smash
Athlete’s choice