Saturday, December 2, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
100-meter run
5 beginners rope climbs
20 renegade dumbbell rows
40 jump rope singles

CONDITIONING:
Advanced
50 sumo deadlift high pulls, 115#/85#
40 slam balls, 20#/14#
30 GHD sit-ups/medicine ball sit-up-and-throws
20 hang power cleans, 115#/85#
10 muscle-ups

Intermediate
40-50 sumo deadlift high pulls, 95#/65#
30-40 slam balls, 14#/10#
20-30 medicine ball sit-up-and-throws
10-20 hang power cleans, 95#/65#
5-10 chest-to-bar pull-ups and 10 ring dips

Beginner
25-35 hanging high pulls, 8kg kettlebell-55# barbell
20-30 slam balls, 8#-10#
15 weighted sit-ups
10 dumbbell hang power cleans, 10#-20#
10 ring rows

MOBILITY:
Yoga