Thursday, November 2, 2017

A Brand X Method™ Adult Workout

WARM-UP:
30 squats
800-meter run
30 squats

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

CONDITIONING:
Advanced
AMRAP in 20:00
30 double-unders
10 power cleans, 115#/85#
30 ring rows

Intermediate
AMRAP in 20:00
20 double-unders
10 power cleans, 95#/65#
20 ring rows

Beginner
AMRAP in 12:00-15:00
20-30 pogos
10 hang power cleans, 10# dumbbells-55# barbell
10 ring rows

ACCESSORY:
Advanced
2x
20 barbell side bends each side
1:00 plank

Intermediate
2x
20 dumbbell side bends each side
1:00 plank

Beginner
2x
10 dumbbell side bends each side
1:00 plank

MOBILITY:
3x
1:00 – lacrosse ball in traps
1:00 – banded lat stretch
1:00 – banded pec stretch