Thursday, October 15, 2015

A Brand X Method™ Adult Workout

PREP:
3x
1:00 bottom of squat
1:00 Spiderman stretch
10 Bulgarian squats
10 bandy side steps
STRENGTH:
Back squat
Advanced and Intermediate
1 x AMAP

Beginner
2 x 8-10

CONDITIONING:
Advanced
45 thrusters, 105/85
1-mile run

Intermediate
45 thrusters, 75-85/55-65
1-mile run

Beginner
30-35 thrusters, 15-35
800-meter-1-mile run
ACCESSORY:
Advanced
3x
10 supinated ring rows
30 walking lunges

Intermediate and Beginner
3x
10 tempo ring rows (4 seconds in eccentric/down phase and 1-second holds at top and bottom)
20 walking lunges

MOBILITY:
Hamstring and adductor smash
Shoulder distraction