Monday, September 11, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
10 incline push-ups
Bear crawl square
10 explosive push-ups
Bear crawl square

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

CONDITIONING:
Advanced
AMRAP in 20:00
500-meter row
50 double-unders
25 power snatches, 95#/65#

Intermediate
AMRAP in 15:00
500-meter row
30 double-unders
15-20 power snatches, 75#-95#/55#-65#

Beginner
AMRAP in 10:00
250-meter row
25 pogos
10 hang power snatches, PVC-35#

ACCESSORY:
Advanced and Intermediate
3x
10 p-bar leg lifts
10 weighted sit-ups

Beginner
3x
10 p-bar or floor leg lifts
10 sit-ups

MOBILITY:
4x
1:00 – cobra pose
1:00 each side – couch stretch
2:00 each side – pigeon pose