Friday, September 29, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
400-meter run
30 jumping jacks
Bear crawl square
1:00 – bottom of the squat

TEKKERS:
10:00
Snatch technique work using 125# or less

CONDITIONING:
Advanced
AMRAP in 20:00
15 power snatches, 105#/80#
15 pull-ups (kipping or strict)
300-meter row

Intermediate
AMRAP in 20:00
10-15 power snatches, 85#-95#/55#-65#
10-15 pull-ups (kipping or strict)
300-meter row

Beginner
AMRAP in 12:00-15:00
10-12 hang power snatches, PVC-45#
10-12 ring rows
250-meter row

ACCESSORY:
Advanced
3x
50 crunches
20 butterfly sit-ups

Intermediate
3x
30 crunches
20 butterfly sit-ups

Beginner
3x
20 crunches
10-20 butterfly sit-ups

MOBILITY:
3x
1:00 – banded pec stretch
1:00 – lacrosse ball in shoulder
1:00 – lacrosse ball in traps
1:00 – banded lat stretch