Wednesday, September 20, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
200-meter run
30 dumbbell side bends each side
30 jumping jacks

TEKKERS:
10:00
Handstand hold and walk practice

CONDITIONING:
Advanced
AMRAP in 20:00
1000-meter row
50 mountain climbers
50 thrusters, 45#

Intermediate
AMRAP in 20:00
1000-meter row
25-35 mountain climbers
25-35 thrusters, 45#

Beginner
AMRAP in 10:00-20:00
500-meter row
20-25 mountain climbers
20-25 thrusters, 10# dumbbells-35# barbell

ACCESSORY:
Advanced and Intermediate
2x
2:00 – max toes-to-bar
2:00 – plank hold

Beginner
2x
1:00 – max hanging leg lifts
1:00 – plank hold

Mobility:
4x
1:00 – barbell quad smash
1:00 – foam roll back
1:00 – foam roll it band
1:00 – V-sit stretch