Thursday, November 9, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
1:00 – bike
2:00 – bottom of the squat
20 banded good mornings
20 walking lunges

TEKKERS:
10:00
Clean technique work using 155# or less

CONDITIONING:
Advanced
3 rounds
Hill sprint
20 thrusters, 95#/65#

Intermediate
3 rounds
Hill sprint
20 thrusters, 75#/55#

Beginner
3 rounds
200-meter run
10 thrusters, 10# dumbbells-45# barbell

ACCESSORY:
Advanced
5x
20 hollow rocks
2:00 – plank hold

Intermediate
4x
15-20 hollow rocks
1:30 – plank hold

Beginner
3x
10 hollow rocks or 3 x 10-second hollow holds
1:00 – plank hold

MOBILITY:
3x
2:00 each side – banded lat stretch
2:00 each side – banded pec stretch
3:00 – foam roll lats