Friday, January 22, 2016

A Brand X Method™ Adult Workout

PREP:
10 perfect squats
10 Cossacks
1:00 Spiderman lunges
200-meter run

STRENGTH:
Back squat
Advanced and Intermediate
1 x 10, 1 x AMAP

Beginner
3 x 5-8

CONDITIONING:
Advanced
AMRAP in 7:00
10 goblet squats, 55#/35#
20 Russian swings
200-meter run

Intermediate
AMRAP in 7:00
10 goblet squats, 35#/25#
20 Russian swings
200-meter run

Beginner
AMRAP in 5:00-7:00
8 goblet squats, 20#/15#
12 Russian swings
200-meter run

ACCESSORY:
Advanced and Intermediate
2x
20 front rack lunges
10 bar roll-outs

Beginners
2x
20 walking lunges
1:00 plank

MOBILITY:
Calf smash and stretch
Couch stretch