Thursday, September 21, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
400-meter run
200-meter ski
20 walking lunges
2:00 – bottom of the squat

CONDITIONING:
Advanced
AMRAP in 12:00
5 squat cleans, 135#/95#
10 air squats
15 double-unders

Intermediate
AMRAP in 12:00
5 squat cleans, 95#/65#
10 air squats
15 double-unders

Beginner
AMRAP in 12:00
5 hang power cleans, 10# dumbbells-55# barbell
10 air squats
15 pogos

ACCESSORY:
Advanced and Intermediate
3x
20 Russian twists
20 weighted straight leg sit-ups

Beginner
3x
10-20 Russian twists
10-20 straight leg sit-ups

Mobility:
4x
1:00 – lacrosse ball in glutes
1:00 – foam roll back
1:00 – lacrosse ball in traps
1:00 each side – banded lat stretch