Monday, March 14, 2016

A Brand X Method™ Adult Workout

PREP:
3x or 8:00
100-meter run
10 goblet squats
10 bandy side steps or side leg raises
10 bandy or PVC good mornings

STRENGTH:
Deadlift
Advanced and Intermediate
1 x AMAP

Beginner
2 x 8-10

CONDITIONING:
Advanced and Intermediate
AMRAP in 10:00
20 double-unders
10 toes-to-bar (kipping okay)

Beginner
AMRAP in 10:00
20 double-unders  or tuck jumps
10 toes-to-bar or best effort (kipping okay)

ACCESSORY:
Advanced and Intermediate
3x-4x
10 single-leg deadlifts, weighted
10 dumbbell rows

Beginner
2x-3x
10 single-leg deadlifts, unloaded or weighted
10 dumbbell rows

MOBILITY:
Couch stretch
Pigeon stretch
Your choice