Monday, February 19, 2018

A Brand X Method™ Adult Workout

WARM-UP:
3x
20 arm circles forward and backward
20 hollow rocks
20 sit-ups
Bear crawl square

STRENGTH:
Bench press

TEKKERS:
10:00
Coach-led dumbbell snatch technique work

CONDITIONING:
Advanced
4 rounds
400-meter row
10 single-arm dumbbell snatches, 45#/30#
10 toes-to-bar

Intermediate
4 rounds
400-meter row
10 single-arm dumbbell snatches, 35#/20#
10 toes-to-bar

Beginner
3-4 rounds
300-400-meter row
10 single-arm dumbbell snatches, 10#-20#
10 hanging leg lifts

ACCESSORY:
Advanced and Intermediate
3x
20 hollow-to-reverse sit-ups
20 crunches

Beginner
3x
20 sit-ups
20 crunches

Mobility:
4x
1:00 couch stretch each side
1:00 cobra pose
1:00 foam roll glutes