Monday, April 16, 2018

A Brand X Method™ Adult Workout

WARM-UP:
3x
10 incline push-ups
Bear crawl square
10 explosive push-ups
Bear crawl square

STRENGTH:
Bench press

CONDITIONING:
3:00
Max burpees

-then-

Advanced
AMRAP in 20:00
500-meter row
50 double-unders
25 power snatches, 95#/65#

Intermediate
AMRAP in 20:00
500-meter row
35 double-unders
25 power snatches, 75#/55#

Beginner
AMRAP in 10:00-15:00
300-meter row
20-25 double-unders or 35-50 pogos
10-15 hang power snatches, PVC-45#

ACCESSORY:
Advanced and Intermediate
3x
10 p-bar leg lifts
10 weighted sit-ups

Beginner
3x
10 p-bar or floor leg lifts
10 sit-ups

MOBILITY:
4x
1:00 cobra pose
1:00 couch stretch each side
2:00 pigeon pose each side