Monday, June 12, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
10 dumbbell delt flys
10 dumbbell rear delt flys
10 dumbbell shoulder presses
10 inchworms
200-meter run

CONDITIONING:
Advanced and Intermediate
EMOM for 12:00
6 power snatches, 75#/55# (increase weight by 5# each time a round is completed in under 30 seconds)
10 box jumps

Beginner
EMOM for 12:00
6 hang power snatches, 15#-55#
10 box jumps

ACCESSORY:
Advanced
4x
25 leg lifts over pad
15 toes-to-bar

Intermediate
3x
25 leg lifts over pad
15 toes-to-bar

Beginner
3x
15-20 leg lifts on ground
10-15 hanging leg lifts

MOBILITY:
3x
1:00 each side – banded pec stretch
1:00 each side – banded lat stretch
1:00 – foam roll back
1:00 – foam roll quads