Wednesday, April 12, 2017

A Brand X Method™ Adult Workout

WARM-UP:
2x
1:00 – calf smash foam roller
1:00 – calf stretch on wall
1:00 – bottom of the squat
40 box step-ups

PREP:
3x
10 burpees immediately into 200-meter sprint

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

CONDITIONING:
Advanced and Intermediate
5 rounds
5 power cleans, 95#/65#
10 box jump-overs, 20”
rest 1:00

Beginner
4-5 rounds
5 dumbbell hang power cleans, 10#-20#
10 box jump-overs or step-up-and-overs, 12”-20”
rest 1:00

MOBILITY:
4x
3:00 – bottom of the squat
1:00 – barbell quad smash
1:00 – couch stretch