Thursday, January 19, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
200-meter run
10 walking lunges
10 Spiderman lunges
10 PVC good mornings
10 PVC back squats

TEKKERS:
10:00
Full clean tech work, 95# or less

CONDITIONING:
Advanced
30 clean and jerks, 135#/95#
rest 2:00
1000-meter row

Intermediate
30 clean and jerks, 95#/65#
rest 2:00
1000-meter row

Beginner
Not for time
15-30 clean and jerks, safe weight
rest 2:00
For time
1000-meter row

ACCESSORY:
2x
30 butterfly sit-ups
20 strict toes-to-bar or p-bar leg lifts

MOBILITY:
3x
2:00 – cobra pose
2:00 each side – triangle pose
2:00 – straddle stretch