Monday, December 11, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
300-meter row
20 walking lunges
20 caterpillar push-ups
20 PVC pass-throughs

STRENGTH:
10:00
Find a 3-rep max clean with good technique

CONDITIONING:
Advanced
4 rounds
300-meter run
15 ring push-ups
15 wall ball shots, 20#/14#

Intermediate
3-4 rounds
300-meter run
10-15 ring push-ups
10-15 wall ball shots, 14#-20#/10#-14#

Beginner
3 rounds
200-300-meter run
10 push-ups or 10 incline push-ups
10 wall ball shots, 6#-10#

ACCESSORY:
Advanced
5x
20 leg lifts over pad
20 crunches

Intermediate
4x
20 leg lifts over pad
20 crunches

Beginner
3x
20 leg lifts over pad
20 crunches

MOBILITY:
3x
2:00 – barbell smash quads
2:00 each side – couch stretch
2:00 – foam roll IT bands
1:00 each side – Samson stretch