Friday, September 8, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
100-meter backward run
20 squats
20 Cossacks

TEKKERS:
10:00
Snatch technique work using 115# or Less

CONDITIONING:
Advanced
AMRAP in 15:00
10 snatches, 95#/65#
10 push-ups
10 slam balls, 20#/14#

Intermediate
AMRAP in 15:00
10 snatches, 75#/55#
10 push-ups
10 slam balls, 14#/10#

Beginner
AMRAP in 10:00-15:00
10 hang power snatches, PVC-45#
5-10 push-ups or incline push-ups
10 slam balls, 6#-10#

MOBILITY:
3x
2:00 – foam roll back
2:00 – foam roll quads
1:00 each side – Hollywood stretch