Wednesday, October 11, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
1:00 – plank hold
1:00 – hollow hold
1:00 – flutter kicks
300-meter row

CONDITIONING:
Advanced and Intermediate
3 x AMRAP in 6:00, rest 1:00 in between
10 power cleans, 75#/55#
10 burpees over barbell

Beginner
2-3 x AMRAP in 6:00, rest 1:00 in between
8-10 hang power cleans, 10# dumbbells-45# barbell
5-10 burpees over line or barbell

ACCESSORY
Advanced
4x
20 hollow rocks
20-second L-sit

Intermediate
3x-4x
20 hollow rocks
10-second L-sit

Beginner
3x
10 hollow rocks or 20-second hollow hold
10-second L-sit or L-sit practice

MOBILITY:
5x
1:00 each side – couch stretch
1:00 – V-sit stretch
1:00 – cobra pose
1:00 – foam roll back