Tuesday, February 28, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
2:00 – row
2:00 – bottom of the squat
20 – Spider-Man lunges

TEKKERS:
10:00
Snatch technique work, 115# or less

CONDITIONING:
Advanced
AMRAP in 15:00
Hill sprint*
10 barbell walking lunges, 95#/65#
10 thrusters, 95#/65#

Intermediate
AMRAP in 15:00
Hill sprint*
10 barbell walking lunges, 75#/55#
10 thrusters, 75#/55#

Beginner
AMRAP in 10:00-15:00
Hill sprint*
6-10 dumbbell walking lunges, 10#-20#
6-10 dumbbell thrusters, 10#-20#

*Hill is about 100-meters w/~20-degree incline

ACCESSORY:
4x
10 hanging leg raises
20 butterfly sit-ups

MOBILITY:
3x
2:00 – barbell mash quads
2:00 – barbell mash IT bands
1:00 each side – couch stretch
1:00 – cobra pose