Friday, January 6, 2017

A Brand X Method™ Adult Workout

WARM-UP/PREP:
3x
300-meter run
15 PVC good mornings
10 burpees
5 wall walks

CONDITIONING:
Advanced
AMRAP in 12:00
5 power cleans, 135#/100#
10 elevated ring rows
30 double-unders

Intermediate
AMRAP in 12:00
5 power cleans, 95#-115#/65#-85#
10 ring rows
20-30 double-unders

Beginner
AMRAP in 8:00-10:00
5 hang power cleans, 10#-25# dumbbells
10 ring rows
20-30 pogos

ACCESSORY:
5x
20 dumbbell skull crushers
20 bench dips

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