Thursday, August 3, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
500-meter row
1:00 – double-unders or double-under practice
1:00 – bottom of the squat
1:00 – grasshoppers

CONDITIONING:
Advanced
AMRAP in 10:00
10 front rack walking lunges, 135#/95#
15 kettlebell swings, 24kg/16kg

Intermediate
AMRAP in 10:00
10 front rack walking lunges, 75#-95#/55#-65#
15 kettlebell swings, 24kg/16kg

Beginner
AMRAP in 10:00
10 walking lunges, unloaded-45#
10 kettlebell swings, 8kg-16kg

ACCESSORY:
Advanced
3x
20 banded leg extensions each leg
20 narrow stance dumbbell goblet squats (heels on plate)

Intermediate
3x
15-20 banded leg extensions each leg
15-20 narrow stance dumbbell goblet squats (heels on plate)

Beginner
3x
5-10 banded leg extensions each leg
10 narrow stance dumbbell goblet squats (heels on plate)

MOBILITY:
4x
1:00 each side – couch stretch
1:00 each side – banded Samson stretch
1:00 – foam roll glutes
1:00 – foam roll back