Tuesday, September 12, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
20 air squats
20 PVC good mornings
20 dumbbell side bends each side
20 butterfly sit-ups

CONDITIONING:
Advanced
AMRAP in 15:00
10 front squats, 135#/95#
10 broad jumps
100-meter front rack carry*

Intermediate
AMRAP in 15:00
10 front squats, 95#/65#
10 broad jumps
100-meter front rack carry*

Beginner
AMRAP in 15:00
10 front squats, 15#-55#
5 broad jumps
50-100-meter front rack carry*

*no dumbbells allowed as scale

ACCESSORY:
Advanced
4x
30 crunches
30 hollow-to-reverse sit-ups

Intermediate
3x-4x
25-30 crunches
25-30 hollow-to-reverse sit-ups

Beginner
3x
15-20 crunches
15-20 sit-ups

MOBILITY:
3x
1:00 each side – triangle pose
2:00 – V-sit stretch
2:00 each side – couch stretch
1:00 – foam roll back