Monday, May 23, 2016

A Brand X Method™ Adult Workout

PREP:
3x
10-meter square bear crawl
10 walking toe taps
10 single-leg deadlift
10 bandy side steps or lateral leg raises

STRENGTH:
Using 60% of current 1-rep
EMOM for 10:00
2-3 reset speed deadlifts

CONDITIONING:
8:00 cap
Advanced
3 rounds
3 hang power cleans @ 85%-90% of your estimated 1-rep
3 legless rope climbs

Intermediate
3 rounds
3 hang power cleans (heavy)
3 rope climbs

Beginner
3 rounds
6 hang power cleans (work on technically good movement)
3 rope climbs

ACCESSORY:
Advanced and Intermediate
50-100 sit-ups

Beginner
25-50 sit-ups

MOBILITY:
Downward dog
Upward dog
Child’s pose