Monday, June 19, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
1:00 – bike
1:00 – bottom of the squat
10 Spider-Man lunges
10 inchworms
10 PVC pass-throughs

TEKKERS:
10:00
Clean technique work using 115# or less

CONDITIONING:
Advanced
AMRAP in 15:00
10 pull-ups (kipping okay)
200-meter ski
10 dumbbell push presses, 40#/30#

Intermediate
AMRAP in 15:00
10 pull-ups (kipping okay)
200-meter ski
10 dumbbell push presses, 35#/25#

Beginner
AMRAP in 12:00-15:00
10 ring rows
200-meter ski
10 dumbbell push presses, 10#-20#

ACCESSORY:
Advanced
3x
25 crunches
25 oblique crunches each side
25 flutter kicks each leg

Intermediate
3x
20 crunches
20 oblique crunches each side
20 flutter kicks each leg

Beginner
3x
10-15 crunches
10-15 oblique crunches each side
20 flutter kicks each leg

MOBILITY:
3x
2:00 each side – pigeon pose
2:00 each side – couch stretch
2:00 – foam roll back