Wednesday, December 6, 2017 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
5x
20 Spider-Woman lunges
10 Cossacks
10 Bulgarian split squats each leg
1:00 – bottom of the squat

TEKKERS:
10:00
Front lever practice (if necessary, scale all the way down to simply hanging from bar with feet in front of body)

CONDITIONING:
Advanced
800-meter run
40 box jump-overs, 24”/20”
40 power snatches, 75#/55#
800-meter run

Intermediate
600-meter run
30 box jump-overs, 24”/20”
30 power snatches, 75#/55#
600-meter run

Beginner
400-meter run
20 box step-overs, 12”-20”
20 power snatches, PVC-45#
400-meter run

ACCESSORY:
Advanced
3x
25 oblique crunches each side
10 toes-to-bar

Intermediate
3x
20 oblique crunches each side
10 toes-to-bar

Beginner
3x
10-15 oblique crunches each side
10 hanging leg lifts

MOBILITY:
5x
1:00 – lacrosse ball in glutes
1:00 – banded hamstring stretch
1:00 – foam roll quads
2:00 each side – couch stretch