Monday, January 18, 2016

A Brand X Method™ Adult Workout

PREP:
3x capped at 8:00
100-meter run
10 bandy side steps
10 box step-ups
10 bandy good mornings

STRENGTH:
Deadlift
Advanced and Intermediate
1 x 10, 1 x AMAP

Beginner
3 x 5-8

CONDITIONING:
3 x 5:00 AMRAPs, rest 2:00
3 power cleans
12 double-unders
100-meter run

Advanced 185#/135#
Intermediate 115#-135#/75#-95#
Beginner 25#-65#

ACCESSORY:
Advanced and Intermediate
3 x 5
Supinated barbell row

50 bandy good mornings
20 parallel GHD sit-ups

Beginner
2 x 8-10
ring rows

25-50 sit-ups

MOBILITY:
Your choice