Tuesday, February 6, 2018

A Brand X Method™ Adult Workout

WARM-UP:
4x
10 squats
10 dumbbell Romanian deadlifts
10 Bulgarian split squats each leg
20 banded hamstring curls

TEKKERS:
10:00
Front lever practice

CONDITIONING:
Advanced
4 rounds
100-meter sprint
8 front squats, 135#/95#
8 thrusters, 135#/95#
Rest 2:00

Intermediate
4 rounds
100-meter sprint
8 front squats, 95#-115#/65#-85#
8 thrusters, 95#-115#/65#-85#
Rest 2:00

Beginner
3 rounds
100-meter sprint
8 front squats, 10# dumbbells-55# barbell
8 thrusters, 10# dumbbells-55# barbell
Rest 2:00

ACCESSORY:
Advanced
4x
10 banded Palof presses w/overhead reach
20 Russian twists

Intermediate
3x
10 banded Palof presses w/overhead reach
20 Russian twists

Beginner
3x
10 banded Palof presses
10-20 Russian twists

MOBILITY:
3x
2:00 lacrosse ball in traps
2:00 barbell bicep smash
1:00 cobra pose
1:00 triangle pose each side