Thursday, December 15, 2016

A Brand X Method™ Adult Workout

PREP:
3x capped at 8:00
100-meter run
10 later leg raise or bandy side steps
10 bandy good mornings
10 single-leg deadlifts

CONDITIONING:
Advanced
100 double-unders
Max Russian kettlebell swings unbroken, 24kg/16kg (not to exceed 100 reps)
100 double-unders

Intermediate
100 double-unders
Max Russian kettlebell swings unbroken, 16kg/12kg (not to exceed 100 reps)
100 double-unders

** Advanced and Intermediate – A break on the swings is a scale. If you break, post as scaled. Finish 100 swings after last set of double-unders.

Beginner
65 double-unders or 100 pogos
50 Russian kettlebell swings without stopping, 4kg-12kg
65 double-unders or 100 pogos

ACCESSORY:
Advanced
3x
30-second back extension hold
2:00 plank

Intermediate and Beginner
2x-3x
10 Supermen
1:00 plank

MOBILITY:
T-spine smash
Calf smash
Your choice