Friday, April 21, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
20 arm circles
1:00 – banded pec stretch
10 push-ups
10 light dumbbell presses
100-meter run

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

CONDITIONING:
Advanced
AMRAP in 15:00
10 power snatches, 85#/60#
30 double-unders

Intermediate
AMRAP in 15:00
10 power snatches, 75#/45#
30 double-unders

Beginner
AMRAP in 10:00-15:00
10 hang power snatches, PVC-45#
15-20 double-unders or 30 pogos

MOBILITY:
3x
2:00 each side –pigeon pose
2:00 – bottom of the squat
2:00 each side – couch stretch
2:00 – lacrosse ball shoulders