Friday, November 24, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
300-meter run
Bear crawl square
20 walking lunges
20 PVC pass-throughs

CONDITIONING:
Advanced
AMRAP in 15:00
3 muscle-ups
10 dumbbell snatches, 50#/30# (5 each arm)
100-meter run

Intermediate
AMRAP in 15:00
1-3 muscle-ups or 3 chest-to-bar pull-ups/3 ring dips
10 dumbbell snatches, 40#/20# (5 each arm)
100-meter run

Beginner
AMRAP in 10:00-15:00
6 ring rows/6 push-ups
10 dumbbell snatches, 10#-20# (5 each arm)
100-meter run

ACCESSORY:
Advanced
3x
30 reverse sit-ups
1-2:00 plank hold

Intermediate
3x
20 reverse sit-ups
1:00 plank hold

Beginner
3x
15-20 sit-ups
1:00 plank hold

MOBILITY:
4x
1:00 – banded pec stretch
1:00 – banded lat stretch
2:00 – lacrosse ball in shoulder
2:00 each side – couch stretch