Monday, April 17, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
10 inchworms
Bear crawl square
10 burpees
2:00 – bottom of the squat

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

CONDITIONING:
Advanced
AMRAP in 20:00
500-meter row
50 thrusters, 45#
30 pull-ups

Intermediate
AMRAP in 20:00
500-meter row
25 thrusters, 45#
15 pull-ups

Beginner
AMRAP in 10:00-15:00
500-meter row
20 thrusters, 10# dumbbells-35# barbell
10 pull-ups or 20 ring rows

ACCESSORY:
3x
Advanced and Intermediate
10 heavy supinated barbell rows
10 heavy dumbbell rows each arm

Beginner
10 supinated barbell rows
10 dumbbell rows each arm

MOBILITY:
5x
1:00 – bottom of the squat
1:00 – foam roll IT band
1:00 – V-sit stretch