Tuesday, June 26, 2018

A Brand X Method™ Adult Workout

WARM-UP:
3x
20 box step-ups
20 squats
10 Cossacks
2:00 bottom of the squat hold
400-meter run

STRENGTH:
Back squat

CONDITIONING:
Advanced
AMRAP in 15:00
10 back rack walking lunges, 75#/55#
10 good mornings, 75#/55#
200-meter run

Intermediate
AMRAP in 15:00
10 back rack walking lunges, 65#/45#
10 good mornings, 65#/45#
200-meter run

Beginner
AMRAP in 10:00-15:00
10 walking lunges, unloaded-35# barbell
10 good mornings, PVC-35#
100-200-meter run

ACCESSORY:
Advanced
4x
Max hollow hold
20 p-bar leg lifts

Intermediate
3x
Max hollow hold
20 p-bar leg lifts

Beginner
3x
Max hollow hold
10 p-bar or floor leg lifts

MOBILITY:
3x
1:00 foam roll IT bands
1:00 foam roll adductors
1:00 V-sit stretch
2:00 lacrosse ball in shoulders