Saturday, August 12, 2017

A Brand X Method™ Adult Workout

WARM-UP:
100 jumping jacks
3:00 plank hold

TEKKERS:
10:00
Snatch technique work 95# or less

CONDITIONING:
Pet Rock Team Workout
Advanced
24kg kettlebell/50#-55# dumbbell
1600-meter relay row
400-meter farmer’s carry
100 air squats
50 pull-ups
50 push-ups

Intermediate
16kg kettlebell/35# dumbbell
1600-meter relay row
400-meter farmer’s carry
75 air squats
35 pull-ups
35 push-ups

Beginner
12kg kettlebell/25# dumbbell
1000-meter relay row
200-meter farmer’s carry
50 air squats
25 ring rows
25 push-ups

Penalty for dropping the rock (kettlebell/dumbbell) is an immediate 2 rope climbs each. If this happens on the 400-meter farmer’s carry you must travel back, do your climbs, then go pick up where you left off. Partners can switch who carries pet rock at any point.

MOBILITY:
Your choice