Monday, June 5, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
300-meter run
20 arm circles forward/backward
20 dumbbell delt flys
1:00 – bottom of the squat

TEKKERS:
10:00
Clean technique work using 175# or less

CONDITIONING:
Advanced
AMRAP in 15:00
10 hang power cleans, 125#/95#
10 push presses, 125#/95#
10 push-ups
30 double-unders

Intermediate
AMRAP in 15:00
10 hang power cleans, 95#-115#/65#-85#
10 push presses, 95#-115#/65#-85#
10 push-ups
20-30 double-unders

Beginner
AMRAP in 10:00-15:00
10 hang power cleans, 10# dumbbells-75# barbell
10 push presses, 10# dumbbells-75# barbell
10 incline push-ups
20-30 pogos

ACCESSORY:
2x
Advanced
50 leg lifts over pad
50 hollow to reverse sit-ups

Intermediate
35 leg lifts over pad
35 hollow to reverse sit-ups

Beginner
25-35 leg lifts on ground
25-35 sit-ups

MOBILITY:
3x
1:00 – cobra pose
1:00 – lacrosse ball in hips
1:00 each side – pigeon pose
1:00 each side – couch stretch