Tuesday, May 1, 2018

A Brand X Method™ Adult Workout

WARM-UP:
3x
1:00 barbell quad smash each leg
10 walking lunges
1:00 couch stretch each side
200-meter run

STRENGTH:
Back squat

CONDITIONING:
Advanced
AMRAP in 20:00
500-meter row
10 thrusters, 135#/95#
10 box jump-overs, 24”/20”

Intermediate
AMRAP in 20:00
500-meter row
10 thrusters, 95#-115#/65#-85#
10 box jump-overs, 24”/20”

Beginner
AMRAP in 10:00-15:00
300-meter row
10 thrusters, 10# dumbbells-75# barbell
10 box jump-overs or step-overs, 12”-20”

ACCESSORY:
Advanced and Intermediate
Accumulate 5:00 in a plank hold

Beginner
Accumulate 3:00 in a plank hold

MOBILITY:
4x
1:00 hamstring floss
1:00 banded hamstring stretch
2:00 bottom of the squat hold