Tuesday, August 15, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
200-meter run
20 walking lunges
1:00 – bottom of the squat

CONDITIONING:
Advanced
2 x AMRAP in 8:00, rest 3:00 between
15 hang squat cleans, 95#/65#
10 good mornings, 95#/65#
5 back squats, 95#/65#

Intermediate
2 x AMRAP in 8:00, rest 3:00 between
12-15 hang squat cleans, 75#/55#
8-10 good mornings, 75#/55#
3-5 back squats, 75#/55#

Beginner
2 x AMRAP in 8:00, rest 3:00 between
5-10 hang power cleans, 10# dumbbells-45# barbell
5-10 good mornings, PVC-45#
5 back squats, PVC-45#

ACCESSORY:
Advanced
4x
20 hollow rocks
30 reverse sit-ups

Intermediate
3x
15-20 hollow rocks
20-30 reverse sit-ups

Beginner
3x
10 x 3-second hollow holds
20 sit-ups

MOBILITY:
3x
2:00 each side – couch stretch
2:00 – foam roll glutes
2:00 – bottom of the squat