Monday, May 8, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
1:00 – bike
20 PVC pass-throughs
200-meter run
5 push-ups

TEKKERS:
10:00
Snatch technique work using 135# or less

CONDITIONING:
3 x AMRAP in 5:00, rest 2:00 in between
Advanced
4 x 50-meter shuttle run
15 kettlebell swings, 53#/35#
5 burpees

Intermediate
4 x 50-meter shuttle run
15 kettlebell swings, 35#/25#
5 burpees

Beginner
4 x 50-meter shuttle run
10 kettlebell swings, 10#-35#
5 burpees

ACCESSORY:
3x
Advanced
30 hollow to reverse sit-ups
30 leg lifts over pad

Intermediate
20-25 hollow to reverse sit-ups
20-25 leg lifts over pad

Beginner
15-30 sit-ups
15-20 leg lifts over pad

MOBILITY:
4x
1:00 – banded lat stretch
1:00 – lacrosse ball in traps
1:00 – lacrosse ball in shoulders