Friday, March 9, 2018

A Brand X Method™ Adult Workout

WARM-UP:
3x or 12:00
10 ring rows
10 single-arm T-bar rows
20 banded Palof presses each side
1:00 bike

OPTIONAL ACCESSORIES:
3x
10 seated dumbbell shoulder presses
10 dumbbell rear delt flys
10 dumbbell seal rows

CONDITIONING:
Advanced
4 rounds for time
300-meter row
20 supinated barbell rows, 135#/95#
10 push presses, 135#/95#

Intermediate
4 rounds for time
300-meter row
15-20 supinated barbell rows, 95#-115#/65#-85#
10 push presses, 95#-115#/65#-85#

Beginner
3-4 rounds for time
200-300-meter row
10 supinated barbell rows, 35#-55#
10 push presses, 10# dumbbells-55# barbell

ACCESSORY:
Advanced
4x
20 oblique crunches each side
20 dumbbell side bends each side

Intermediate
3x
20 oblique crunches each side
20 dumbbell side bends each side

Beginner
3x
10-15 oblique crunches each side
10-15 dumbbell side bends each side