Monday, November 6, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
Bear crawl square
Crab walk square
10 burpees
10 box jumps

CONDITIONING:
5:00
Max double-unders or practice double-unders

Advanced
AMRAP in 12:00
200-meter ski
15 push presses, 65#/45#
10 power snatches, 65#/45#

Intermediate
AMRAP in 12:00
200-meter ski
10 push presses, 65#/45#
10 power snatches, 65#/45#

Beginner
AMRAP in 12:00
200-meter ski
10 push presses, 10# dumbbells-45# barbell
5 power snatches, PVC-35#

ACCESSORY:
Advanced
3x
30 butterfly sit-ups
30 hollow-to-reverse sit-ups

Intermediate
3x
20 butterfly sit-ups
20 hollow-to-reverse sit-ups

Beginner
3x
30 butterfly sit-ups
0:30 – hollow hold

MOBILITY:
4x
1:00 – bottom of the squat
1:00 – foam roll calves
1:00 – barbell quad smash
1:00 – couch stretch