Monday, March 13, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
2:00 – bike
2:00 – row
300-meter run

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

CONDITIONING:
Advanced and Intermediate
2 x AMRAP in 8:00, rest 2:00 in between
10 push-ups
10 burpees over bar
20 power snatches, 75#/55#

Beginner
2 x AMRAP in 8:00, rest 2:00 in between
5-10 push-ups
5-10 burpees
10 power snatches, PVC-45#

ACCESSORY:
3x
25 dumbbell side bends each side, 20# or less
25 leg lifts on p-bars

MOBILITY:
3x
1:00 – cobra pose
2:00 – lacrosse ball in shoulder
1:00 – banded lat stretch
1:00 – banded pec stretch