Friday, January 1, 2016

A Brand X Method™ Adult Workout

PREP:
3x
10 box step-ups, 5 each leg
10 pogos
10 walking lunges, 5 each leg
10 knees-to-elbows
10 Cossacks, 5 each leg
10 good mornings

CONDITIONING:
Advanced and Intermediate
4 rounds
3 front squats*
9 double-jump burpees
4 x 50-meter shuttle run

*Use the weight you used for the December 17 front squat session or as close as you can effectively and safely clean.

Beginners
3 rounds
6 front squats (work on excellent technique)
4 x 50-meter shuttle run

ACCESSORY:
Advanced and Intermediate
35-50 Bulgarian squats, each leg (if you can complete 50 each leg unbroken and without stopping to rest, add weight next time these come up)
20-30 strict toes-to-bar

Beginner
15-25 Bulgarian squats
10-15 toes-to-bar or best effort

MOBILITY:
Upward dog
Downward dog
Child’s pose