Wednesday, September 6, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4-round Tabata squats
3:00 – bottom of the squat
3:00 – plank hold
1:00 – hollow hold
1:00 – hollow rocks

TEKKERS:
10:00
Clean technique work using 155# or less

CONDITIONING:
AMRAP in 10:00
Advanced
5 squat cleans, 135#/95#
5 box jumps, 30”/24”
5 toes-to-bar

Intermediate
5 squat cleans, 95#/65#
5 box jumps 24”/20”
5 toes-to-bar

Beginner
5 front squats, 10# dumbbells-55# barbell
5 box jumps or step-ups, 12”-24”
5 toes-to-bar or hanging leg lifts

ACCESSORY:
3x
Advanced
30 side bends each side
30 hollow-to-reverse sit-ups

Intermediate
20 side bends each side
20 hollow-to-reverse sit-ups

Beginner
10-20 side bends each side
20-30 sit-ups

MOBILITY:
4x
1:00 each side – banded hamstring stretch
2:00 each side – couch stretch
2:00 – bottom of the squat