Monday, May 15, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
10 PVC pass-throughs
10 dumbbell shoulder presses
10 dumbbell lateral flys
Bear crawl square
2:00 – bottom of the squat

CONDITIONING:
Advanced
AMRAP in 15:00
10 wall ball shots, 20#/14#
15 push presses 95#/65#
20 double-unders

Intermediate
AMRAP in 15:00
10 wall ball shots, 14#/10#
15 push presses 75#/55#
20 double-unders

Beginner
AMRAP in 10:00-15:00
6-10 wall ball shots, 6#-14#
9-15 push presses 10# dumbbells-55# barbell
12-20 pogos

ACCESSORY:
Advanced
5x
20 dumbbell side bends each side using 25# or less
20 hollow to reverse sit-ups

Intermediate
4x-5x
15-20 dumbbell side bends each side using 25# or less
15-20 hollow to reverse sit-ups

Beginner
3x-4x
10-15 dumbbell side bends each side using 25# or less
10-20 sit-ups

MOBILITY:
4x
1:00 – couch stretch
1:00 each side – pigeon pose
1:00 – foam roll glutes
1:00 – foam roll lats