Tuesday, March 21, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
20 walking lunges
20 air squats
1:00 – jump rope

CONDITIONING:
Advanced
2 x AMRAP in 8:00, rest 2:00 in between
10 front squats, 95#/65#
5 broad jumps
10 box jumps, 24”/20”

Intermediate
2 x AMRAP in 8:00, rest 2:00 in between
10 front squats, 75#/55#
5 broad jumps
10 box jumps, 16”-20”

Beginner
2 x AMRAP in 8:00, rest 2:00 in between
10 front squats, 10# dumbbells-55# barbell
3-5 broad jumps
10 box jumps or step-ups, 12”-20”

ACCESSORY:
3x
Advanced
2:00 – plank hold
25 hollow rocks
25 reverse sit-ups

Intermediate
1:00-2:00 – plank hold
15-20 hollow rocks
15-20 reverse sit-ups

Beginner
1:00 – plank hold
10 hollow rocks or 15-30-second hollow hold
10 reverse sit-ups

MOBILITY:
2x
2:00 – cobra pose
2:00 each side – pigeon pose
1:00 each side – triangle pose