Tuesday, May 9, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
3:00 – bottom of the squat
1:00 each side – couch stretch
20 walking lunges
100-meter backward run

CONDITIONING:
Advanced
AMRAP in 15:00
5 clean and jerks, 155#/115#
10 deadlifts
15 box jumps

Intermediate
AMRAP in 15:00
5 clean and jerks, 95#-135#/65#-95#
10 deadlifts
15 box jumps

Beginner
AMRAP in 10:00-15:00
5 hang power clean and push presses, 10# dumbbells-55# barbell
10 kettlebell deadlifts
10-15 box jumps or step-ups

-then-

3x-4x
300-meter row sprint
Rest 1:00

MOBILITY:
3x
1:00 – hamstring floss on box
1:00 – banded hamstring stretch
2:00 each side – couch stretch