Wednesday, November 25, 2015

A Brand X Method ™ Adult Workout

PREP:
3x
1:00 bottom of the squat
10 perfect squats
1:00 Olympic wall squat
10 bandy side steps
1:00 pigeon stretch
10 side-to-side hops, each leg

STRENGTH:
EMOM for 10:00
Even – 2 front squats
Odd – double-unders (or practice)

CONDITIONING:
Advanced
5 rounds
10 knees-to-elbows
10 Spartans
20 kettlebell swings

Intermediate
4 rounds
10 knees-to-elbows
10 Spartans
20 kettlebell swings

Beginner
3 rounds
5-8 knees-to-elbows or best effort
10 Spartans
15 kettlebell swings

3 rounds
5-8 knees-to-elbows or best effort
10 deadlifts
5 broad jumps
15 kettlebell swings
ACCESSORY:
2x
30 sit-ups
15 Supermans

MOBILITY:
Upward dog
Downward dog
Child’s pose