Wednesday, January 3, 2018

A Brand X Method™ Adult Workout

STRENGTH:
Back squat
Find a 3-rep max

WARM-UP:
3x
10 Cossacks
10 walking lunges
10 Bulgarian split squats
10 dumbbell Romanian deadlifts
2:00 bike

TEKKERS:
10:00
Strict handstand push-up practice/handstand walk practice

CONDITIONING:
Advanced
AMRAP in 20:00
5 dumbbell power snatches each arm, 35#/25#
5 box jumps, 30”/24”
200-meter backward run

Intermediate
AMRAP in 20:00
5 dumbbell power snatches each arm, 35#/25#
5 box jumps, 24”/20”
200-meter backward run

Beginner
AMRAP in 10:00-15:00
5 dumbbell power snatches each arm, 10#-20#
5 box jumps or step-ups, 12”-20”
100-meter backward run

ACCESSORY:
Advanced and Intermediate
3x
20 banded TKE squats https://www.youtube.com/watch?v=sim6gnseS9E
20 banded side steps each leg

Beginner
3x
10 banded TKE squats
10 banded side steps each leg

MOBILITY:
4x
1:00 banded pec stretch
1:00 lacrosse ball in lats/rear delts
2:00 foam roll back