Friday, May 12, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
15 dumbbell shoulder presses
15 PVC pass-throughs
15 incline push-ups

CONDITIONING:
3 rounds
Advanced
5 single-arm dumbbell snatches each arm, 50#/35#
5 single-arm dumbbell push presses each arm, 50#/35#
5 muscle-ups

Intermediate
5 single-arm dumbbell snatches each arm, 35#-40#/20#-25#
5 single-arm dumbbell push presses each arm, 35#-40#/20#-25#
5 chest-to-bar or strict pull-ups and 5 ring dips or bar dips

Beginner
5 single-arm dumbbell snatches each arm, 15#-30#
5 single-arm dumbbell push presses each arm, 15#-30#
5 ring rows and 5 push-ups

ACCESSORY:
Advanced
4x
25 sit-ups
25 hollow-to-reverse sit-ups
2:00 plank hold

Intermediate
4x
20 sit-ups
20 hollow-to-reverse sit-ups
1:30 plank hold

Beginner
3x
25 sit-ups
15-30-second hollow hold
1:00 plank hold

MOBILITY:
3x
1:00 – cobra pose
1:00 each side – triangle pose
1:00 bottom of squat