Friday, July 7, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
10 PVC good mornings
200-meter row
10 PVC front squats
200-meter ski
10 PVC pass-throughs
2:00 – bike

CONDITIONING:
Advanced
3 x AMRAP in 7:00, rest 2:00 between
7 deadlifts, 225#/155#
14 pull-ups
21 grasshoppers

Intermediate
3 x AMRAP in 7:00, rest 2:00 between
7 deadlifts, 165-205#/95-135#
14 pull-ups
21 grasshoppers

Beginner
2 x AMRAP in 7:00, rest 2:00
5-7 deadlifts, 16kg kettlebell-75# barbell
10-14 ring rows
15-21 mountain climbers

ACCESSORY:
Advanced
4x
25 dumbbell side bends each side

Intermediate
3x
25 dumbbell side bends each side

Beginner
3x
15-20 dumbbell side bends each side

MOBILITY:
4x
1:00 – lacrosse ball in shoulders
1:00 – banded pec stretch
1:00 – lacrosse ball in traps