Monday, August 14, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
10 PVC pass-throughs
10 inchworm push-ups
10 incline push-ups
10 dumbbell shoulder presses
200-meter run

TEKKERS:
10:00
Snatch technique work using 95# or less

CONDITIONING:
Advanced
AMRAP in 12:00
15 wall ball shots, 20#/14#
30 double-unders
15 push-ups

Intermediate
AMRAP in 12:00
10-12 wall ball shots, 14#-20#/10#-14#
20-24 double-unders
10-12 push-ups

Beginner
AMRAP in 10:00-12:00
10 wall ball shots, 6#-14#
20 double-unders
10 incline push-ups

ACCESSORY:
Advanced
5x
10 rower seat rollouts
20 sit-ups

Intermediate
4x
8-10 rower seat rollouts
20 sit-ups

Beginner
3x-4x
1:00 – long plank
20 sit-ups

MOBILITY:
Your choice