Tuesday, December 26, 2017

A Brand X Method™ Adult Workout

STRENGTH:
Deadlift
3 x 85% x 2

WARM-UP:
4x
100-meter run
10 dumbbell Romanian deadlift
20 dumbbell front squats
30 mountain climbers
1:00 – bottom of the squat

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

CONDITIONING:
Advanced
AMRAP in 12:00
3 cleans, 155#/115#
6 tire flips
3 muscle-ups

Intermediate
AMRAP in 12:00
3 power cleans, 95#-135#/65#-95#
6 tire flips
3 chest-to-bar pull-ups/3 ring dips or 6 strict pull-ups/6 dips or 6 kipping pull-ups/6 push-ups

Beginner
AMRAP in 12:00
6 hang power cleans, 10#-20# dumbbells
6 kettlebell deadlifts
6 ring rows/6 incline or standard push-ups

ACCESSORY:
Advanced
100 hollow-to-reverse sit-ups fewest sets possible
100 sit-ups fewest sets possible

Intermediate
75 hollow-to-reverse sit-ups fewest sets possible
75 sit-ups fewest sets possible

Beginner
10 x 3-5-second hollow holds
50 sit-ups fewest sets possible

MOBILITY:
2x
2:00 each side – pigeon pose
2:00 each side – banded hamstring stretch
2:00 – foam roll glutes
2:00 – foam roll IT bands