Tuesday, May 31, 2016

A Brand X Method™ Adult Workout

PREP:
3x
10-meter bear crawl square
10 walking toe taps
10 single-leg deadlift
10 bandy side steps or later leg raise

STRENGTH:
Deadlift
Advanced and Intermediate
1 x 3, 1 x AMAP

Beginner
3 x 6-8

CONDITIONING:
Advanced
5 rounds
25 double-unders
5 hang power cleans, 165#/125#

Intermediate
4 rounds
25 double-unders
5 hang power cleans, appropriate weight

Beginner
3 rounds
25 double-unders or pogos
5 hang power cleans, appropriate weight

ACCESSORY:
Advanced
3x
2:00 plank
10 knees-to-elbows
10 dumbbell rows

Intermediate
3x
1:30 plank
10 knees-to-elbows
10 dumbbell rows

Beginner
1:00 plank
5-10 hanging leg raises
10 supinated ring rows

MOBILITY:
T-spine smash
Upward dog