Tuesday, January 2, 2018

A Brand X Method™ Adult Workout

STRENGTH:
Bench press
Find a 3-rep max

WARM-UP:
4x
2:00 plank hold
20 oblique crunches each side
10 Spider-Man lunges
10 dumbbell delt flys

CONDITIONING:
Advanced
AMRAP in 15:00
5 ring dips
10 push presses, 95#/65#
200-meter ski

Intermediate
AMRAP in 15:00
5 dips
10 push presses, 75#-95#/55#-65#
200-meter ski

Beginner
AMRAP in 10:00-12:00
5 push-ups or incline push-ups
10 push presses, 10# dumbbells-35# barbell
200-meter ski

ACCESSORY:
Advanced
4x
20 banded pull-aparts
20 banded face pulls

Intermediate
3x
20 banded pull-aparts
20 banded face pulls

Beginner
3x
10 banded pull-aparts
10 banded face pulls

MOBILITY:
3x
1:00 foam roll quads
2:00 each side couch stretch
2:00 each side pigeon pose