Monday, April 10, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
10 PVC pass-throughs
10 inchworms
10 push-ups
10 incline push-ups

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

CONDITIONING:
Advanced
AMRAP in 15:00
300-meter row
15 supinated barbell rows, 115#/85#
15 push presses, 115#/85#

Intermediate
AMRAP in 15:00
300-meter row
15 supinated barbell rows, 95#/65#
15 push presses, 95#/65#

Beginner
AMRAP in 10:00-15:00
250-300-meter row
10 supinated barbell rows, 15#-55#
10 push presses, 10# dumbbells-55# barbell

ACCESSORY:
Advanced and Intermediate
3x
15 hollow rocks
30 flutter kicks each leg

Beginner
2x-3x
10 hollow rocks or 30-second hollow hold
20 flutter kicks each leg

MOBILITY:
3x
2:00 – foam roll glutes
2:00 each side – pigeon pose
2:00 – barbell quad smash