Monday, January 4, 2016

A Brand X Method™ Adult Workout

PREP:
3x
10 single-leg deadlifts
10 goblet squats
10 box step-ups
10 bandy good mornings

STRENGTH:
Deadlift
Advanced and Intermediate
1 x 10, 1 x AMAP

Beginners
3 x 5-8

CONDITIONING:
AMRAP in 8:00 x 2, rest 3:00
10 kettlebell swings
10 toes-to-bar
100-meter run

Advanced
55#/35#
Intermediate
35#/25#
Beginner
15#-25#
Best effort for toes-to-bar

All, sub 20 hollow rocks if hands start to have problems. Do not tear!

ACCESSORY:
Advanced
3 x 10
Dumbbell row
75-100 bandy good mornings

Intermediate
3 x 10
Dumbbell row
50-65 Bandy good mornings

Beginners
2 x 10
Ring row
25-35 bandy good mornings

MOBILITY:
Pigeon
Lat smash
Forearm smash/stretch