Wednesday, July 4, 2018

A Brand X Method™ Adult Workout

WARM-UP:
4x
10 hollow rocks
30-second hollow hold
2:00 bike

CONDITIONING:
Advanced
2 x AMRAP in 8:00, 2:00 rest in between
300-meter run
7 hang power cleans, 135#/95#

Intermediate
2 x AMRAP in 8:00, 2:00 rest in between
300-meter run
7 hang power cleans, 95#/65#

Beginner
2 x AMRAP in 8:00, 2:00 rest in between
200-300-meter run
7 hang power cleans, 10# dumbbells-55# barbell

ACCESSORY:
Advanced
2x
50 dumbbell side bends each side

Intermediate
2x
30 dumbbell side bends each side

Beginner
2x
20 dumbbell side bends each side

MOBILITY:
3x
1:00 foam roll calves
1:00 hamstring floss with lacrosse ball
2:00 banded hamstring stretch each leg