Monday, July 3, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
200-meter run
10 Spider-Man lunges
1:00 – bottom of the squat
10 inchworms
1:00 – plank

TEKKERS:
10:00
Snatch technique work using 95# or less

CONDITIONING:
Advanced
AMRAP in 15:00
100-meter farmer’s carry, 35#/25#
20 dumbbell box step-ups, 20″ or less
30 double-unders

Intermediate
AMRAP in 15:00
100-meter farmer’s carry, 30#/20#
20 dumbbell box step-ups, 20″ or less
15-30 double-unders

Beginner
AMRAP in 10:00-15:00
50-100-meter farmer’s carry, 10#-20#
10-20 dumbbell box step-ups, 20″ or less
15-30 pogos

ACCESSORY:
3x
Advanced
15 weighted sit-ups
30 hollow to reverse sit-ups

Intermediate
10 weighted sit-ups
20 hollow to reverse sit-ups

Beginner
15 sit-ups
0:15-0:30 – hollow hold

MOBILITY:
3x
1:00 – banded pec stretch
1:00 – banded lat stretch
2:00 – foam roll back