Wednesday, September 13, 2017

A Brand X Method™ Adult Workout

WARM-UP:
7x
10 walking lunges
100-meter sprint
Walk back as rest between rounds

TEKKERS:
10:00
Clean technique work using 155# or less

CONDITIONING:
Advanced
4 rounds
10 box jumps, 30”/24”
10 knees-to-elbows
10 tuck jumps
10 slamballs, 20#/14#

Intermediate
3-4 rounds
10 box jumps, 24”/20”
10 knees-to-elbows
10 tuck jumps
10 slamballs, 14#/10#

Beginner
3 rounds
5-10 box jumps or step-ups, 12”-24”
5-10 knees-to-elbows or hanging leg lifts
5-10 tuck jumps
5-10 slamballs, 6#-14#

MOBILITY:
4x
1:00 – V-sit stretch
1:00 – Hollywood stretch
1:00 each side – pigeon pose
1:00 – barbell quad smash