Tuesday, August 30, 2016

A Brand X Method™ Adult Workout

PREP:
3x
1:00 bottom of the squat
10 walking lunge to Spiderman stretch
10 single-leg deadlifts
10 goblet squats

CONDITIONING:
I Go, You Go
Advanced and Intermediate
10-20-30-30-20-10
Kettlebell swings
5-10-15-15-10-5
Burpees

Beginner
5-10-15-15-10-5
Kettlebell swings
3-6-9-9-6-3
Burpees

Advanced – 55#/35#
Intermediate – 35#/25#
Beginner – 18#-35#

First partner does 10 swings and 5 burpees, second partner does 10 swings and 5 burpees. First partner does 20 swings and 10 burpees, second partner does 20 swings and 10 burpees, etc. If doing this alone time your rounds and rest that time before starting your next round. Don’t think about the whole workout; think only about sprinting through the round you’re on.

ACCESSORY:
Advanced
3x
2:00 plank
10 Captain Morgans
1:00 reverse ring plank (hanging from ring supinate grip and activate shoulders)

Intermediate
3x
1:30 plank
10 Captain Morgans
0:30 reverse ring plank (hanging from ring supinate grip and activate shoulders)

Beginner
3x
1:00 plank
10 T-planks

MOBILITY:
Pigeon
Couch stretch