Monday, July 24, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
200-meter run
2:00 – bottom of the squat
10 PVC pass-throughs
10 burpees
5 wall walk-ups

TEKKERS:
10:00
Snatch technique work using 135# or less

CONDITIONING:
Advanced and Intermediate
3 x AMRAP in 7:00, rest 2:00 between
10 ring rows
10 knees-to-elbows
200-meter ski

Beginner
2 x AMRAP in 7:00, rest 2:00 between
8-10 ring rows
8-10 hanging leg lifts
150-meter ski

ACCESSORY:
3x
Advanced
20 P-bar leg lifts
30 hollow-to-reverse sit-ups

Intermediate
15 P-bar leg lifts
20 hollow-to-reverse sit-ups

Beginner
10 P-bar leg lifts
10-30 sit-ups

MOBILITY:
3x
1:00 – banded lat stretch
1:00 – banded pec stretch
1:00 – foam roll lats
1:00 – lacrosse ball in shoulders