Friday, October 13, 2017

A Brand X Method™ Adult Workout

WARM-UP:
5x
10 dumbbell delt flys
10 dumbbell front raise
200-meter run
10 push-ups
1:00 – plank hold

CONDITIONING:
Advance
AMRAP in 12:00
100-meter run
10 power snatches, 100#/80#
2 muscle-ups

Intermediate
AMRAP in 12:00
100-meter run
10 power snatches, 80#/60#
1 muscle-up or 4 chest-to-bar pull-ups and 4 ring or bar dips

Beginner
AMRAP in 12:00
100-meter run
10 hang power snatches, PVC-45#
4 ring rows and 4 push-ups

ACCESSORY:
Advanced
4x
20 leg lifts over pad
20 hollow-to-reverse sit-ups

Intermediate
3x
20 leg lifts over pad
20 hollow-to-reverse sit-ups

Beginner
3x
10-20 leg lifts over pad
10-20 sit-ups

MOBILITY:
4x
1:00 – lacrosse ball bottom of feet
1:00 – calf stretch on wall
2:00 each side – pigeon pose