Tuesday, December 12, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
10 walking lunges
10 dumbbell Romanian deadlift
10 walking toe touches
1:00 – bottom of the squat
20 Russian twists

CONDITIONING:
Advanced
AMRAP in 12:00
5 hang squat cleans, 135#/95#
10 box jumps, 30”/24”

Intermediate
AMRAP in 12:00
5 hang squat cleans, 95#-115#/65#-85#
10 box jumps, 24”-30”/20”-24”

Beginner
AMRAP in 12:00
5 dumbbell hang power cleans => front squats, 10#-25#
10 box jumps or step-ups, 12”-20”

ACCESSORY:
Advanced
3x
20 weighted sit-ups
20 hanging leg lifts

Intermediate
3x
15-20 weighted sit-ups
10-20 hanging leg lifts

Beginner
3x
10-20 sit-ups
10 hanging leg lifts or 10-20 floor leg lifts

MOBILITY:
5x
1:00 each side – pigeon pose
2:00 – foam roll glutes
2:00 each side – couch stretch