Monday, December 18, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
20 dumbbell side bends each side
10 medicine ball side throws each side
10 banded Palof presses each side
20 dumbbell shoulder presses

TEKKERS:
10:00
Front lever practice/L-sit practice

CONDITIONING:
Advanced
AMRAP in 15:00
25 double-unders
20 dumbbell hang power cleans, 45#/30#
15-second dumbbell overhead hold, 45#/30#

Intermediate

AMRAP in 15:00
20-25 double-unders
15-20 dumbbell hang power cleans, 35#-45#/20#-30#
10-15-second dumbbell overhead hold, 35#-45#/20#-30#

Beginner
AMRAP in 10:00-15:00
20-25 pogos
10 dumbbell hang power cleans, 10#-20#
10-15-second dumbbell overhead hold, 10#-20#

ACCESSORY:
3x
20 Russian twists
20 oblique crunches each side

MOBILITY:
Your choice