Monday, June 26, 2017

A Brand X Method™ Adult Workout

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

TEKKERS:
10:00
Snatch technique work using 85# or less

CONDITIONING:
Advanced
AMRAP in 20:00
300-meter row
15 ring rows
15 dumbbell push presses, 35#/25#

Intermediate
AMRAP in 20:00
300-meter row
10-15 ring rows
10-15 dumbbell push presses, 30#/20#

Beginner
AMRAP in 12:00-20:00
200-300-meter row
10 ring rows
10 dumbbell push presses, 10#-20#

ACCESSORY:
3x
1:00 – plank hold
0:30 – max mountain climbers
Rest 1:00

MOBILITY:
4x
1:00 – cobra pose
1:00 – foam roll glutes
1:00 each side – pigeon pose