Monday, October 26, 2015

A Brand X Method™ Adult Workout

PREP:
3x
1:00 bottom of squat
10 walking lunge to Spiderman stretch
10 single-leg deadlifts
10 goblet squats

STRENGTH:
Deadlift
Advanced and Intermediate
1 x 5, 1 x AMAP
All with resets

Beginner
3 x 5-7

CONDITIONING:
Advanced and Intermediate
I go, you go
10-20-30-30-20-10
Kettlebell swings
5-10-15-15-10-5
Burpees

Advanced – 55/35
Intermediate – 35/25

Beginner
I go, you go
5-10-15-15-10-5
Kettlebell swings
3-6-9-9-6-3
Burpees

First partner does 10 swings 5 burpees; second partner does 10 swings 5 burpees. First partner does 20 swings 10 burpees; second partner does 20 swings 10 burpees; etc. If doing this alone, time your rounds and rest that time before starting your next round. Don’t think about the whole workout think only about sprinting through the round you’re on.

ACCESSORY:
Advanced
3x
2:00 plank
10 Capt. Morgans
1:00 reverse ring plank (hanging from rings, use supinated grip and activate shoulders)

Intermediate
3x
1:30 plank
10 Capt. Morgans
0:30 reverse ring plank (hanging from rings, use supinated grip and activate shoulders)

Beginner
3x
1:00 plank
10 T-planks

MOBILITY:
Pigeon
Couch stretch