Thursday, November 17, 2016

A Brand X Method™ Adult Workout

PREP:
3x
10 bandy side steps
10 bandy good mornings
10 goblet squats
1:00 row

* Choose either the strength OR conditioning

STRENGTH:
Clean
EMOM for 3:00 – 5 @ 50%-55% of 1rm
EMOM for 4:00 – 3 @ 65%-70%
EMOM for 5:00 – 1 @ 80%-90%

-or-

CONDITIONING:
15:00 cap
Advanced
3 rounds
25 Russian kettlebell swings
12 strict pull-ups
50 double-unders

Intermediate
3 rounds
20 Russian kettlebell swings
6-8 strict pull-ups
50 double-unders

Beginners
3 rounds
15 Russian kettlebell swings
4-5 strict pull ups or progressions
25 double-unders or pogos

ACCESSORY:
Advanced
3x
5 supinated barbell row
50 flutter kicks

Intermediate
3x
5 supinated barbell row
35 flutter kicks

Beginners
2x
8 ring rows
20 flutter kicks

MOBILITY:
Pigeon
Hip and glute smash