Thursday, June 15, 2017

A Brand X Method™ Adult Workout

WARM-UP:
5x
0:30 – wall sit squat hold
10 squats
10 walking lunges
10 dumbbell box step-ups
1:00 – bike

CONDITIONING:
Advanced
AMRAP in 15:00
10 kettlebell deadlifts, 53#/35#
15 dumbbell box step-ups, 20″ or less, 45#/30#
10 Bulgarian split squats each leg

Intermediate
AMRAP in 15:00
10 kettlebell deadlifts, 35#-53#/25#-35#
15 dumbbell box step-ups, 20″ or less, 35#/20#
10 Bulgarian split squats each leg

Beginner
AMRAP in 10:00-15:00
10 kettlebell deadlifts, 25#-35#
15 box step-ups, 20″ or less, unloaded-25#
5 Bulgarian split squats each leg

ACCESSORY:
Advanced
4x
25 dumbbell side bends each side
25 Russian twists

Intermediate
3x
20-25 dumbbell side bends each side
20-25 Russian twists

Beginner
3x
10-15 dumbbell side bends each side
10-15 Russian twists

MOBILITY:
3x
1:00 – cobra pose
2:00 – bottom of the squat
2:00 each side – couch stretch
1:00 – foam roll back