Friday, March 10, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
10 PVC pass-throughs
20 incline push-ups
30 double-unders

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

CONDITIONING:
Advanced
6 rounds
10 medicine ball sit-ups w/throw to wall
10 thrusters, 65#/45#
100-meter medicine ball carry

Intermediate
5 rounds
10 medicine ball sit-ups w/throw to wall
10 thrusters, 65#/45#
100-meter medicine ball carry

Beginner
4-5 rounds
10 medicine ball sit-ups
10 thrusters, 10# dumbbells-55# barbell
100-meter medicine ball carry

ACCESSORY:
Advanced and Intermediate
4x
10 hanging leg lifts
20 Russian twists

Beginner
3x
10 hanging leg lifts
10-20 Russian twists

MOBILITY:
3x
1:00 – cobra pose
3:00 – foam roll back and lower traps