Tuesday, September 19, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
300-meter row
10 dumbbell walking lunges
10 Cossacks
10 dumbbell Romanian deadlifts
10 dumbbell box step-ups

CONDITIONING:
Advanced
EMOM for 20:00
3 power cleans, 155#/115#
6 front squats, 155#/115#
3 jumping squats

Intermediate
EMOM for 20:00
3 power cleans, 95#-135#/65#-95#
6 front squats, 95#-135#/65#-95#
3 jumping squats

Beginner
EMOM for 10:00-20:00
3 hang power cleans, 10# dumbbells-55# barbell
3 front squats, 10# dumbbells-55# barbell
3 jumping squats

ACCESSORY:
Advanced
4x
25 butterfly sit-ups
25 oblique crunches each side

Intermediate
3x
25 butterfly sit-ups
25 oblique crunches each side

Beginner
3x
15-25 butterfly sit-ups
15-25 oblique crunches each side

Mobility:
3x
1:00 – cobra pose
2:00 each side – pigeon pose
2:00 each side – couch stretch