Monday, January 9, 2017

A Brand X Method™ Adult Workout

WARM-UP/PREP:
5x
100-meter run
100-meter backward run
15 PVC good mornings

TEKKERS:
10:00
Snatch tech work, 75# or less

CONDITIONING:
Advanced
4 rounds
Hill sprint
20 thrusters 65#/45#
10 toes-to-bar

Intermediate
4 rounds
Hill sprint
20 thrusters 55#/35#
10 toes-to-bar

Beginner
3 rounds
Hill sprint
10 thrusters, 10# dumbbells-35# barbell
10 toes-to-bar or hanging leg lifts

MOBILITY:
3x
2:00 each side – banded Samson stretch
2:00 – banded trap smash
2:00 – lat smash on foam roller