Tuesday, November 7, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
10 ring rows
10 dumbbell rows each arm
10 supinated barbell rows, 45#
20 good mornings, 45#

CONDITIONING:
Advanced
AMRAP in 20:00
20 dumbbell box step-ups, 45#/35#
10 front squats, 95#/65#
10 pull-ups

Intermediate
AMRAP in 20:00
20 dumbbell box step-ups, 35#/25#
10 front squats, 75#/55#
8 pull-ups

Beginner
AMRAP in 12:00-15:00
10 dumbbell box step-ups, 10#-20#
10 front squats, 10# dumbbells-45# barbell
5-10 ring rows

ACCESSORY
Advanced
4x
25 Russian twists
25 dumbbell side bends each side, 25# or less

Intermediate
3x
25 Russian twists
25 dumbbell side bends each side, 25# or less

Beginner
3x
10-20 Russian twists
15-20 dumbbell side bends each side, 25# or less

MOBILITY:
3x
2:00 – lacrosse ball traps
2:00 – lacrosse ball shoulders
2:00 – foam roll back