Friday, January 15, 2016

A Brand X Method™ Adult Workout

PREP:
2x
20 box step-ups
20 walking lunges
10 Cossacks
1:00 Spiderman stretch, each leg
1:00 bottom of the squat

STRENGTH:
Front Squat
Advanced and Intermediate
1 x 10, 1 x AMAP

Beginner
3 x 5-8

CONDITIONING:
Advanced
3 rounds
5 overhead squats, 135#/95#
400-meter run

Intermediate
3 rounds
10 overhead squats, 95#/65#
400-meter run

Beginner
3 rounds
10 front squats, PVC-45#
400-meter run

ACCESSORY:
Advanced and Intermediate
2x
10 Bulgarian squats (weighted if appropriate)
10 poor man’s GHR (partner holds ankles)

Beginner
2x
10 Bulgarian squats
5 poor man’s GHR

MOBILITY:
T-spine smash
Your choice