Tuesday, April 10, 2018

A Brand X Method™ Adult Workout

WARM-UP:
4x
10 PVC good mornings
10 arm circles forward and backward
10 jumping squats
10 walking lunges
200-meter run

STRENGTH:
Back squat

OPTIONAL ACCESSORIES:
4x
20 banded pull-throughs
20 banded hamstring curls

CONDITIONING:
Advanced
3 x AMRAP in 4:00, rest 1:00 between
5 hang power cleans, 155#/115#
10 box jump-overs, 20″/16″

Intermediate
3 x AMRAP in 4:00, rest 1:00 between
5 hang power cleans, 95#-135#/65#-95#
10 box jump-overs, 20″/16″

Beginner
3 x AMRAP in 4:00, rest 1:00 between
5 hang power cleans, 10# dumbbells-75# barbell
10 box jump-overs or step-overs, 12”-16″

MOBILITY:
3x
1:00 foam roll quads
1:00 couch stretch each side
1:00 foam roll glutes
1:00 lacrosse ball in traps