Monday, September 18, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
200-meter row
20 PVC pass-throughs
20 jumping jacks
20 dumbbell push presses

TEKKERS:
10:00
Snatch technique work using 135# or less

CONDITIONING:
Advanced
AMRAP in 15:00
Hill sprint
10 power snatches, 115#/85#
5 muscle-ups

Intermediate
AMRAP in 15:00
Hill sprint
10 power snatches, 95#/65#
1-3 muscle-ups or 3-5 chest-to-bar pull-ups and 3-5 dips

Beginner
AMRAP in 10:00-15:00
Hill sprint or 200-meter run
10 hang power snatches, PVC-55#
3-5 ring rows and 3-5 push-ups

ACCESSORY:
Advanced
3x
1:00 accumulated hollow hold
30 hollow-to-reverse sit-ups

Intermediate
3x
1:00 accumulated hollow hold
20 hollow-to-reverse sit-ups

Beginner
3x
0:30-1:00 accumulated hollow hold
15-30 sit-ups

MOBILITY:
3x
1:00 – cobra pose
1:00 each side – triangle pose
1:00 each side – couch stretch
1:00 – barbell IT band smash