Thursday, May 18, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
1:00 – bike
10 Cossacks
30 dumbbell box step-ups

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

CONDITIONING:
AMRAP in 10:00
Advanced
10 power snatches, 95#/65#
10 front rack walking lunges, 95#/65#

Intermediate
10 power snatches, 75#/55#
10 front rack walking lunges, 75#/55#

Beginner
10 power snatches, PVC-45#
10 walking lunges, unloaded-45#

ACCESSORY:
3x
Advanced
Max L-sit hold
25 hollow to reverse sit-ups

Intermediate
Max L-sit hold
20 hollow to reverse sit-ups

Beginner
Practice L-sit holds
15-25 sit-ups

MOBILITY:
3x
1:00 – cobra pose
1:00 each side – triangle pose
2:00 – foam roll glutes
2:00 – foam roll back