Thursday, May 4, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
2:00 – bike
2:00 – plank hold
1:00 – burpees

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

CONDITIONING:
3 x AMRAP in 4:00, rest 1:00 in between
Advanced
15 wall ball shots, 14#/10#, 15’ target (eave over rollup door)
15 dumbbell power snatches, 45#/30#

Intermediate
15 wall ball shots, 10#/8#, 15’ target (eave over rollup door)
15 dumbbell power snatches, 35#/25#

Beginner
10 wall ball shots, 6#-14#, 10’ target
10 dumbbell power snatches, 10#-20#

ACCESSORY:
Advanced
4x
20 p-bar leg lifts
20 leg lifts over pad

Intermediate
3x
20 p-bar leg lifts
20 leg lifts over pad

Beginner
3x
10-15 p-bar leg lifts
10-15 leg lifts over pad

MOBILITY:
3x
3:00 each side – banded lat stretch
2:00 – lacrosse ball in shoulder
2:00 – foam roll