Tuesday, September 26, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
10 PVC good mornings
10 arm circles forward and backward
10 jumping squats
10 walking lunges
200-meter run

CONDITIONING:
3 x AMRAP in 4:00, rest 1:00 in between
Advanced
5 hang power cleans, 155#/115#
10 box jump-overs, 20”/16”

Intermediate
5 hang power cleans, 115#-135#/85#-95#
10 box jump-overs, 20”/16”

Beginner
5 hang power cleans, 10# dumbbells-55# barbell
10 box step-overs, 20”/16”

MOBILITY:
3x
1:00 – foam roll quads
1:00 each side – couch stretch
1:00 – foam roll glutes
1:00 – lacrosse ball in traps