Friday, March 17, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
Bear crawl square
300-meter run
20 box jumps
2:00 – plank hold

CONDITIONING:
Advanced
AMRAP in 20:00
600-meter ski
30 toes-to-bar
1:00 dumbbell overhead hold

Intermediate
AMRAP in 20:00
500-600-meter ski
15-20 toes-to-bar
1:00 dumbbell overhead hold

Beginner
AMRAP in 10:00-15:00
300-400-meter ski
10 toes-to-bar or 10 hanging leg lifts
1:00 dumbbell overhead hold

ACCESSORY:
Advanced
4x
25 hollow to reverse sit-ups
25 Russian twists
25 butterfly sit-ups

Intermediate
3x
20-25 hollow to reverse sit-ups
20-25 Russian twists
20-25 butterfly sit-ups

Beginner
2x-3x
10-15 hollow to reverse sit-ups
10-15 Russian twists
10-15 butterfly sit-ups

MOBILITY:
3x
2:00 each side – couch stretch
2:00 each side – pigeon pose
2:00 – lacrosse ball in traps