Friday, August 25, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
300-meter run
Bear crawl square
20 walking lunges
20 PVC pass-throughs

CONDITIONING:
Advanced
AMRAP in 15:00
3 muscle-ups
10 dumbbell snatches, 50#/30# (5 per arm)
100-meter run

Intermediate
AMRAP in 15:00
1 muscle-up or 3 chest-to-bar pull-ups => 3 dips
10 dumbbell snatches, 40#/25# (5 per arm)
100-meter run

Beginner
AMRAP in 10:00-15:00
3 ring rows
10 dumbbell snatches, 10#-20# (5 per arm)
100-meter run

ACCESSORY:
Advanced
3x
30 reverse sit-ups
1:00-2:00 – plank

Intermediate
3x
20 reverse sit-ups
1:00 – plank

Beginner
3x
30 sit-ups
1:00 – plank

MOBILITY:
4x
1:00 – banded pec stretch
1:00 – banded lat stretch
2:00 – lacrosse ball in shoulder
2:00 each side – couch stretch