Monday, September 25, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
10 PVC pass-throughs
10 leg swings, side to side
10 leg swings, forward and backward
10 burpees
100-meter run

TEKKERS:
10:00
Clean technique work using 175# or less

CONDITIONING:
For time –
Advanced
100 pull-ups
100 push-ups
100 squats
100 sit-ups

Intermediate
75 pull-ups
75 push-ups
75 squats
75 sit-ups

Beginner
25-50 pull-ups or ring rows
25-50 push-ups or incline push-ups
25-50 squats
25-50 sit-ups

ACCESSORY:
Advanced
4x
20 dumbbell side bends each side
20 oblique crunches each side

Intermediate
3x
20 dumbbell side bends each side
20 oblique crunches each side

Beginner
3x
10-15 dumbbell side bends each side
10-15 oblique crunches each side

MOBILITY:
3x
1:00 each side – triangle pose
1:00 each side – pigeon pose
1:00 – foam roll back
1:00 – foam roll quads