Monday, May 1, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
15 PVC pass-throughs
10 push-ups
5 wall walks
Bear crawl square

TEKKERS:
10:00
Clean technique work using 155# or less

CONDITIONING:
Advanced
AMRAP in 8:00
7 clean and jerks, 155#/115#
15 double-unders

Intermediate
AMRAP in 8:00
7 clean and jerks, 95-135#/65#-95#
15 double-unders

Beginner
AMRAP in 8:00
7 hang power clean and jerks, 10# dumbbells-65# barbell
15 double-unders or pogos

ACCESSORY:
Advanced
4x
25 Russian twists
25 straight-leg weighted sit-ups

Intermediate
3x-4x
20-25 Russian twists
20-25 straight-leg weighted sit-ups

Beginner
3x
15-20 Russian twists
15-20 straight-leg sit-ups

MOBILITY:
3x
1:00 – banded pec stretch
2:00 – foam roll upper back
1:00 – banded lat stretch