Tuesday, May 15, 2018

A Brand X Method™ Adult Workout

WARM-UP:
3x
300-meter row
10 walking lunges
1:00 banded hamstring stretch each leg
1:00 banded Samson stretch each side

STRENGTH:
Back squat

CONDITIONING:
Advanced
AMRAP in 15:00
200-meter run
15 good mornings, 135#/95#
10 box jumps, 30”/24”

Intermediate
AMRAP in 15:00
200-meter run
15 good mornings, 95#/65#
10 box jumps, 24”-30”/20”-24”

Beginner
AMRAP in 10:00-15:00
100-200-meter run
10 good mornings, PVC-45#
10 box jumps or step-ups, 12”-20”

ACCESSORY:
Advanced
3x
30 crunches
2:00 plank hold

Intermediate
3x
20-30 crunches
1:30 plank hold

Beginner
3x
10-20 crunches
1:00 plank hold

MOBILITY:
2x
2:00 banded pec stretch
2:00 lacrosse ball in shoulders
2:00 lacrosse ball in traps