Friday, August 4, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
600-meter row
Bear crawl square
10 jumping jacks
10 Cossacks
Monkey bar pass or 4 monkey hangs

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

CONDITIONING:
Advanced
AMRAP in 12:00
10 pull-ups
10 dumbbell push presses, 35#/25#
10 dumbbell snatches, 35#/25#

Intermediate
AMRAP in 12:00
10 pull-ups
10 dumbbell push presses, 30#/20#
10 dumbbell snatches, 30#/20#

Beginner
AMRAP in 8:00-12:00
8-10 ring rows
8-10 dumbbell push presses, 10#-20#
8-10 dumbbell snatches, 10#-20#

MOBILITY:
3x
1:00 – foam roll lats
1:00 – barbell bicep mash
1:00 – banded lat stretch
1:00 – lacrosse ball in traps