Monday, July 27, 2015

A Brand X Method™ Adult Workout

PREP:
3x or 8:00
100-meter run
10 bandy side steps
10 box step-ups
10 bandy good mornings

STRENGTH:
Deadlift
Advanced
2 x 3, 1 x AMAP
Intermediate
1 x 3, 1 x AMAP

Beginners
3 x 5-8

CONDITIONING:
3 rounds
10 hang power cleans
4 x 50-meter shuttle run (200 meters total)

Advanced
135/95

Intermediate
95-115/65-85

Beginner
15-45

CASH OUT:
Advanced
3x
5 weighted pull-ups
10 dumbbell rows
25 bandy good mornings

Intermediate and Beginner
2x-3x
5-10 strict pull-ups
10 ring rows
10-15 bandy good mornings

MOBILITY:
Downward dog
Upward dog
Child’s pose