Monday, February 6, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
400-meter run
12 box step-ups
12 Spiderman lunges
1:00 jump rope

TEKKERS:
10:00
Snatch technique work, 85# or less

CONDITIONING:
Advanced
2 x AMRAP in 10:00
3 muscle-ups
5 rope climbs
7 power cleans 155#/105#
Rest 2:00

Intermediate
2 x AMRAP in 10:00
1 muscle-up or 6 chest-to-bar pull-ups/6 ring dips
3-5 rope climbs
5-7 power cleans, 115#-135#/85-95#
Rest 2:00

Beginner
2 x AMRAP in 6:00-8:00
6 ring rows/6 incline push-ups
3 beginner rope climbs
6 hang power cleans, 10#-25# dumbbells
Rest 2:00

ACCESSORY:
2x
50 butterfly sit-ups
50 flutter kicks

MOBILITY:
5:00 – foam roller laying stretch
3x
2:00 – cobra pose
1:00 each side – pigeon pose
1:00 each side – banded lat stretch