Tuesday, October 3, 2017

A Brand X Method™ Adult Workout

WARM-UP:
5x
10 walking lunges
15 dumbbell Romanian deadlifts
20 dumbbell front squats

CONDITIONING:
Advanced
2 rounds
1:00 – max Cossacks
2:00 – max burpees
3:00 – max hang power snatches, 75#/55#
Rest 2:00

Intermediate
2 rounds
1:00 – max Cossacks
2:00 – max burpees
3:00 – max hang power snatches, 65#/45#
Rest 2:00

Beginner
2 rounds
1:00 – max assisted Cossacks
2:00 – max burpees
3:00 – max hang power snatches, PVC-35#
Rest 2:00

ACCESSORY:
Advanced
4x
25 straight leg sit-ups
25 hollow-to-reverse sit-ups

Intermediate
3x
25 straight leg sit-ups
25 hollow-to-reverse sit-ups

Beginner
3x
15-20 straight leg sit-ups
15-20 butterfly sit-ups

MOBILITY:
3x
2:00 – foam roll back
2:00 – foam roll lats
1:00 – lacrosse ball in shoulder
1:00 – banded pec stretch