Friday, January 5, 2018

A Brand X Method™ Adult Workout

STRENGTH:
Deadlift
Find a 3-rep max

WARM-UP:
3x
2:00 bike
10 jumping squats
10 walking lunges
1:00 banded lat stretch each arm

TEKKERS:
5:00
Ring work (skin the cats, dip support, roll-throughs)

CONDITIONING:
Advanced
4 x AMRAP in 3:00, rest 2:00 between
5 deadlifts, 225#/155#
5 burpees
15 double-unders

Intermediate
4 x AMRAP in 3:00, rest 2:00 between
5 deadlifts, 185#-205#/115#-135#
5 burpees
15 double-unders

Beginner
4 x AMRAP in 3:00, rest 2:00 between
5 deadlifts, 16kg kettlebell-75# barbell
5 burpees
15 pogos

MOBILITY:
3x
2:00 plank hold
1:00 each side triangle pose
1:00 each side pigeon pose
2:00 foam roll lats